Episode 78: "Good" & "Bad" foods in your Keto Lifestyle via a listener question PLUS how to fuel your child/teen athlete with nutrient dense low carb WHOLE FOODS!

Jessica addresses this email that came in from a listener: 

"Dear Jessica,
Good morning. I am sitting here in my living room this morning crying in my coffee. I feel like I am out of control with my diet. I have been low carb for 3.5 years and lost 63 pounds (I started at 216.) I have since gained about 8 pounds and I can’t get it off. I am 46 years old and I am majorly stressing over my food choices.
Confession... I have had at least one bad meal a week since thanksgiving. I know that’s what my problem is but I can’t get it under control. I do great during the week and fail on the weekends. I try to IF but I literally get sick a lot of times if I try to stretch to 16 hours.
When I do good, I have bacon and eggs for breakfast, no snacks and lunch is usually a pc of chicken or a ground beef patty with added butter and a veggie. Dinner is usually a salad with spring mix, a little tomato, Parmesan, roasted pecans, 1 tablespoon of olive oil and two tablespoons of marzetti all natural ranch dressing. I am done for the day after dinner.
What can I do to get back on and stay in track? This a lifestyle not a fad diet. I can’t afford to hire a private coach so I am at this alone. I don’t know of any low carb doctors or dieticians in my area so I have no one to turn to. I don’t do social media so that knocks out any help there. I am scared to trust just anyone. I listen to your podcast so I turned to you once again. "

 

PLUS we address teen/child athlete nutrition and lifestyle choices and how we, as parents, can help influence them in the most healthful ways possible. 

 

Finally, below is the calculations for BMR, as discussed. If you would prefer to not do these calculations and have our FitScan scanner do it for you don't hesitate to schedule your appointment. If you are working on make changes to your physique through diet and lifestyle this is THE way to track your progress and know exactly how much you really should be eating to get the results you want!  

You can schedule here at a discount just for being a listener of this podcast! Type the code "KETO LIFESTYLE" into the "notes" section when you book your scan: https://go.oncehub.com/Fit3DScan

To Manually Calculate BMR: 

BMR/RMR – energy required to maintain body systems and control body temperature at rest (Harris-Benedict Equation)

Males: BMR = 66.5 + (13.75 x weight/kg) + (5.0 x height/cm) – (6.76 x age/years)

Females: BMR = 655.1 + (9.56 x weight/kg) + (1.85 x height/cm) – (4.68 x age/years)

Ex: 18 year old female weighs 55kg and is 175 cm tall

655.1+(525.8)+(323.75)-(84.24)=1420.41 (1420 calories)

But THEN you need to figure out your TER (total Energy requirement) based on PALs……….

Physical activity levels (PALs)

Little to no exercise: TER = BMR × 1.2
Light exercise (1–3 days per week): TER = BMR × 1.375
Moderate exercise (3–5 days per week): TER = BMR × 1.55
Heavy exercise (6–7 days per week): TER = BMR × 1.725
Very heavy exercise (twice per day, extra heavy workouts): TER = BMR × 1.9

Same 18 y/o female trains 6 days a week:

TER= 1420 x 1.725 = 2449.5 calories per day