As many of you know or may not know, a successful fitness program is 80% nutrition and 20% fitness. So when it comes to the nutritional part of a healthier lifestyle, most of us end up eating grill chicken breast, steamed vegetables, and a pile of brown rice. How long do plan on and how long can you eat like that?  I can tell you, personally, I would last about 2 weeks, then I would go crazy.  It's like doing the same fitness routine over and over. After a while, you get bored and quit.

As a certified fitness nutrition coach, personal fitness trainer  and a certified personal fitness chef my goal is to help individuals develop a weight loss and fitness plan that works best for you  . When developing a nutrition plan, you shouldn’t  have to always give up the things you enjoy to eat . I teach you how to make some of the foods you enjoy but without scarifying the great taste of those foods.  We will also develop a fitness routine that will be the most efficient way to reach your fitness goals with minimal time.

In any successful program you have to enjoy the plan laid out for you to get the most out of it . Working together we figure out a fitness and nutrition plan that works best for you. Now I know there are many fitness professional and online programs out there from you to choose from. Some are reputable and some may be questionable. 

My Fitness Chef Chicago is part of BODIMATRIX LLC , which has been featured in http://voyagechicago.com/interview/meet-susan-keven-brown-bodimatrix-lakeshore-east-east-loop/  and was designed to help you achieve your goals with a company . We’ve been in business in the downtown Chicago area for over 4 yrs and living in The New Lakeshore East community reputation is very important to use. We provide top notch professional customer service.

Fit It Up Recipes

For more Keto recipes , please visit our friends at

Keto Living 4 Life

As you may know the Ketogenic diet has become one of the new hot diet plans out there today. Here , it won't be used as just a fad  weight loss plan. Here we want to make it a life long plan that you can continue for the duration of your life on this planet.  The recipes featured on this page will be Keto friendly  and simple to make . I will also be making videos of some of my favorite recipes and please, if you have a recipe you would like to see or share send me a link to me .  Below you will find some helpful tools to get you started on your Ketogenic plan.

So what are some of the Keto basics. Click on image to find out more !!!

Units

Gender

Ageyears

Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.

Results

Maintenance

Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat
25grams69grams184grams
100kcal275kcal1653kcal
5%14%81%

Goal

Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat
25grams69grams159grams
100kcal275kcal1430kcal
6%15%79%

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat
25grams69grams134grams
100kcal275kcal1207kcal
6%17%77%

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
25grams69grams109grams
100kcal275kcal984kcal
7%20%73%

Weekly Keto Weight Loss Meal Plans

Keto in Five

Personal Fitness Chef Videos

Contact

Keven Brown

N.E.S.T.A Certified Personal Fitness Chef

345 E. Wacker Drive #3011

Chicago, IL 60601

Phone: 312-914-3324

Email: keven@myfitnesschefchicago.com

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