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DISCLAIMER - low calorie diets are not ideal and I don’t support them. My ideal situation would be more activity. 

Included in this episode: 

1. Are low calorie diets ideal? No. 
2. Is it more ideal to be more active? Yes. 
3. Before supporting a lower calorie diet, I am always going to be a huge advocate for becoming way more active. 
4. When you are sedentary, your calories will be low. 
5. But sometimes - especially if you are a shorter/smaller woman, your calories are sadly lower than what the food environment we live in supports. So what can we do about it? 
   1. Eat high protein 
      1. I think we have heard this a lot but no one is actually taking it seriously. You have to make sacrifices to consistently hit that protein goal but you must. 
   2. Don’t forget about fiber or fat - consistently hitting your fiber will keep you satiated for longer. If you don’t have healthy fats you are going to feel like shit. 
   3. High volume meals - wayyyyy more fruit and veg 
   4. Anabolic ice cream/mass meals 
   5. Meal timing and dialing in macros 
   6. Phasic approach and planned refeeds 
      1. Help with preventing negative effects of dieting long term. 
   7. Nutrient dense over all. Over everything. 
6. Every time you eat, it counts - you have to be intentional with what you are eating: 
   1. If it fits my macros isn’t going to work for you. 
   2. Nutrient dense food. 
   3. High protein, fiber and intentional fat 
   4. Less ultra processed foods 
7. Ideal meal ideas: 
   1. Lean ground beef, potatoes, green beans with ghee/grass fed butter, egg
   2. Chicken thighs or breast, rice/potatoes, broccoli ghee/grass fed butter, egg
   3. Any salad - cottage cheese dressing 
   4. Anabolic ice creams 
   5. All the berries 
   6. Nonfat greek yogurt and cottage cheese 
   7. Fish fish fish fish, shrimp 
   8. Fiber: beans, berries, avocado, popcorn, any veg, potatoes. 
8. Cut the ultra processed stuff that is high in calories, designed to make you over eat. 
9. Be consistent. Hit your steps. Watch out for warning signs (sleep, stress, anxiety, excessive cold, ruminating on food, brain fog). Takes time. Scary but you have to stick with the process. 

Ekkovision - Code LEX

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