Bite Back 1-1 coaching
Hi, I'm Liz. I spent years under 1,200 kcal a day. This is nutrition and strength coaching for women who are done with restriction, from me and my coaches.
My snack ruleHave what I want, add what I need.
LLiz High@liz.bitesback
Try it
This is my snack rule. Pick one in each row.
01Have what you want
02Add fibre or volume
03Add protein
Your snack
Chocolate+plusfrozen berries+plusskyr
You kept the chocolate. You added to it.
Start here
Pick one. What happened to me and what I did, in my own words.
I used to bloat after one meal. This wasn't a "I feel a lil bit bloated". This was nausea every morning, stomach pains and extreme fatigue.
I wrote a journal of when I got flare-ups. Mine were alcohol, stress, energy drinks and lack of sleep. Strawberries?! lol.
At my most "disciplined", my body was at its worst. Under 1,200 kcal a day, and I lost my hair and my period.
I stopped asking myself, "What can I restrict?" And started asking, "What can I add?"
I was so scared to eat more, as I thought I was going to get fat. That was years of eating under 1,200 kcal a day.
I added. More protein, more fibre, more food that satisfied me. I eat 2,500+ kcal a day now, and I still sometimes bloat after a full day of eating.
I cut carbs, sugar, processed foods and anything fun. Then I binged on chocolate.
Small swaps, nothing extreme. Energy drinks for ginger tea. The takeaway stayed. I am not a boring fart who is going to tell you to cut it out.
NHSSee a GP if you feel bloated regularly or it doesn't go away. Do that before you book anything here.
How it works
I worked through five steps myself. Here are the first three, and what coaching puts around them.
Step 01
I kept a journal of when I flared up. You can't swap what you haven't spotted.
4 of 7daysflare-ups logged
Thursday
Flare-up logged
The triggers are my own: alcohol, stress, energy drinks, lack of sleep, garlic, certain sweeteners.
Step 02 and 03
"Focus on substitutions, not restriction." Then more protein and more fibre on top.
In coaching
What coaching includes: a 1-1 check-in every week with me or one of my coaches, and a plan made for you.
Weekly 1-1 check-in
Then04Calm it down: sleep, rest days, steps.05In my words: "Don't be a dick to yourself."
My story
I dieted for years. Under 1,200 kcal a day. I lost my hair and I lost my period. At my most "disciplined", my body was at its worst.
By 2022 I was strength training and the food guilt had gone.
under1,200kcal a dayfor years
2,500+kcal a daychocolate most days
This is just my food. It says nothing about the test result.
Then my gut went. Nausea every morning, stomach pains, bloating after meals. I used to bloat after one meal.
A stool test came back at 376. My lab's reference was under 173. I was then diagnosed with gastritis.
A strict low FODMAP diet wasn't right for me, given my history with food. If you think you need one, a GP or a registered dietitian is who to ask. I wanted a way of eating that added things.
This is my experience and not medical advice.
Bloating that is regular or doesn't go away is one for your GP.
In an online survey of 51,425 adults in 26 countries, nearly 18% said they bloat at least once a week. Women were about twice as likely as men.
Rome Foundation, Gastroenterology 2023
Calprotectin, stool test
376µg/gH, flagged high by my lab
Calprotectin376 Href < 173 µg/g
One result from one test. This number is mine, not yours.
Health isn't about everything you remove. It's about what you add.
Bite Back 1-1 coaching
Everything below is part of 1-1 coaching with me and my coaches. The figures inside the cards are examples.
With me or one of my coaches, so we can work through any struggles, change your plans and keep you accountable.
These three are from a day of my own plan, in one of my reels. Yours are set for you.
A day from my plan:
One client "follows a 4 day workout plan made for her". Yours is made for you.
Example: a 4 day plan
A reverse diet in my words: "increase your calories by 30-150kcals per week until you hit maintenance".
Send over your form videos and we help you with your form.
Guidance on how to navigate social occasions, "so it never feels restrictive".
Recipes with calories and macros, to search and filter.
My app
The app
Your plan, your training, your meal plan, your check-ins and the chat with me and my coaches. Pick a screen.
Example screens The names, numbers and messages are examples to show the layout. They are not a client's data.
Client stories
Taken from my own posts. These are individual results and not a promise of yours.
Client, not namedFrom my post
"I'm so proud of this beautiful client who came to me as she has given it 100% and been soooo adherent"
"This is only the start and soon we will be doing a reverse diet"
Client, not namedFrom my post
"When this gorgeous client came to us she kept gaining and losing weight which was impacting her confidence now she has lost over 37lbs whilst still going on holiday and enjoying life inbetween!"
"It's never about restriction with @biteback_coaching - it's about balance and nourishment"
LivFrom my post
"When Liv joined @biteback_coaching, her goal was simple: get stronger, build muscle, and feel fit and confident in her body". "Liv has built over 10kg of muscle, completed multiple half marathons, and ticked off so many things she once never believed she could do!"
"She now trusts her body, fuels it properly, pushes through challenges and shows up for herself even when things feel hard"
Individual resultsWhat I wrote about three clients in my posts. Not a promise of what you will get. Photos go in with each client's consent.
Reviews
Lines from six Trustpilot reviews, exactly as written, with the name and the date. Pick one.
4.8on Trustpilot, from 143 reviews,
as of 11 Nov 2026
87% five star8% one star
Not every review is five stars. All of them are on Trustpilot to read.
5 out of 5 stars
“Liz is absolutely incredible! I’ve never had a more supportive coach!”
“My relationship with food has improved an insane amount and I never thought i’d get to this point.”
5 out of 5 stars
“And she doesn’t make me do squats and encourages me to eat burgers, which is the biggest win!!!”
“Her constant reassurance, support and guidance has been so important to me throughout the last year of working together!”
5 out of 5 stars
“I don’t feel restricted at all.”
“It’s changed my lifestyle and mindset towards fitness and food, which makes me feel confident going forward that this is now just part of my life as opposed to a temporary fix.”
5 out of 5 stars
“The food is also absolutely incredible and doesn’t feel like ‘dieting’ at all”
“Liz is so great with her check ins, they’re frequent and you can tell she really cares about you and your progress!”
5 out of 5 stars
“The meal plans were pretty easy to follow, genuinely tasty and never felt boring or restrictive.”
“her support has felt more like working with a friend than a typical coach”
5 out of 5 stars
“I have gone from restricting and never cooking, to looking forward to making a range of nutritional and delicious food.”
“I feel like Liz genuinely cares about her clients and she is always very responsive to messages, whether it’s to celebrate the wins or motivate you when you’re down.”
The recipe hub
Welcome to the right side of the internet. Search it, filter it, cook it.
800+recipes in the recipe hub
Slow cooker
Fakeaway
Soup
510 kcal, 45 g protein
5 minutes
Soup
Dinner
Pasta
Nothing in this sample matches. The hub has 800+ to go at.
Also in the hub: hidden veg mac and cheese, crispy chilli chicken, and a few hundred more.
Two ways to start
It is not a flex to starve yourself.
Bite Back 1-1 coaching
Nutrition, strength and habit coaching. What it includes:
Free
Not ready to apply? Start here. It's free.
Get a free example meal planInstagram@liz.bitesback
