Most Australian men over 35 years consume more calories (energy) than they use. Portion size and perceived appetite have significantly increased since 1980. While better food choices and exercise are promoted more than ever, still, 76% of men over the age of 35 are living over their ideal healthy living weight.
The Hunger Games, with the right meal nutrient ratio's and hunger satiety 'tricks', changes, innately, the hormonal-driven appetite to be satisfied consuming less calories than are used - in 35 days.
The calorie deficit, along with the food-induced hormonal balance (eg. lower insulin response), promotes stored fat burning which leads naturally, and easily, towards one’s rightful best weight for life. The well-proven meal ratio’s of the right proteins, dietary-fibre, fats and carbohydrates, along with considering ideal hydration, changes food behaviour once and for all.
The Hunger Games works driving listed meal purpose (a team-like plan) and appetite satisfaction.
Good and bad food choices, like; a beer, a can of coke, a Big Mac, a hotdog, a tuna wrap, a bowl of oats, and two eggs, all fall between 150-250 cals - often not a great difference. So, the counting and lowering of calories alone doesn't work. We'll be choosing lower calorie food that switches off the hunger trigger, quickly, and for a long period of time.
Like most things practiced, it may seem a little odd or offer up a few initial challenges, but, in time, better and stress-free eating habits will stick.
insulin - lowers blood sugar elevated mainly by carbohydrates
leptin - assists in releasing stored fat for energy
grhelin - drives feelings of hunger
satiation - no thought for food (energy)
Lower insulin + Increased leptin =
Increased (stored) fat breakdown =
Increased satiation = Lower ghrelin =
The result being;
With increased energy out + lower energy in =
The ideal body composition (body fat to lean tissue).
Proper pre-meal hydration
All meals feature;
1. a protein portion ~ 40% (of total cals)
2. food high in dietary fibre ~ 20%
3. a portion of 'good' fat ~ 20%
4. some complex carbohydrate ~ 20%
% of total daily cals, and best time of day to eat
* Lunch 25% - 12.30 – 2 pm
Dinner 40% - 6 pm – 8.30 pm
Choosing your protein first
Quality dietary fibre in every meal
Solids over liquids
Coffee or healthy caffeinated drinks
Adding salt to gassed water
Enjoying a little dark quality chocolate
Adding ginger and lemon
Using herbs and particularly, spices
Using smaller serving plates/ bowls
Brushing our teeth after the first serving
Lunch is our smallest caloric meal of the day
Exercising at your 50-70% of max intensity, only, daily
Flavour enhanced food
Aroma enhanced food
Low calorie meals with little protein, fibre, and good' fat
Eating too fast
3) SE - Structured Exercise
It must be rhythmic & continuous at your 60-70%/max, only, + a few spinal strength movements
1) BMR - Basal Metabolic Rate
The energy it requires to remain alive; breathing, circulation, cell production etc
2) IE - Incidental Exercise
Unstructured action; walking, driving, lifting etc
4) TEF - Thermic Effect of Food
Energy required to process food - eg; Protein & Fibre draw 30% more processing energy than Carbs which is 6% greater than fat
* The full guided menu
* The action plan
* New menu ideas and the Brad Pamp vlog each Monday
* The next game starts Monday 24th Feb - 29th Mar 2020.