Are we more hungry in winter?
This is the most common question I get this time of year.
I struggle with this too!
The reality is that no one does the diet thing perfectly. We are all merely human. I don't know a single super fit fitness professional who does it perfectly either.
We all have to go back to trusting the basics. Hunger ebbs and flows and sometimes we are truly hungry and sometimes it's just a feeling because the treats are there. Anyone know the difference? It is hard to tell right?
Some research shows that our hunger is driven by primitive impulses that might prompt us to stockpile calories. I sure feel like I fight this. Do you?
Back to basics!
Back to the basics on food energy. Your TDEE is exactly what you need to stay the same. Anything under is a deficit. A deficit is harder during some seasons than others.
Stress has a lot to do with it. TDEE is always a WIN. You can NOT gain weight at TDEE. You have to trust that.
Burn fat with exercise, but not too much. Too much causes cortisol to increase. Just use exercise to burn a little, don't worry about how much but enjoy how it makes you feel better and keeps you healthy.
Most fat burning happens with a slight deficit some days, and proper nutrition.
What is proper nutrition?
Just enough protein.
Just enough calories.
Just enough fat.
Just enough carbs
Timing can help, and fasting a little but not too much of that either or it backfires.
How much protein, carbs, and fats?
Sometimes people worry too much about how much carbs and fats. You don't have to worry about it if you get enough protein and then cap the calories based on your TDEE.
If you eat close to TDEE you are getting enough, and if you cap it just below or at TDEE then you won't get too much.
Just let carbs and fats fall into place. And see, it doesn't matter what your diet style is. If keto is your thing so be it, if not that's okay too.
Nutrients can help especially because most of us lack vegetable nutrients, phytochemicals, enzymes, probiotics, antioxidants, essential fatty acids, omega-3's, and the list goes on. Our mass produced food supply is not as nutrient dense as it should be. Most of us don't eat wild caught deep sea fatty fish 3 times a week.
Long term, all year, it's the protein and the micro-nutrients that are most important to metabolism.
Your metabolism runs on those micro-nutrients.
You won't feel it boom like the fat burner pills, but you will notice the change when you stop taking vitamins because your metabolism just won't work as well unless there is consistency with the intake.
Protein is the most important thermogenic macro-nutrient. Having it helps us burn more calories and stay more anabolic, which helps burn fat.
If we are too busy to get a whole food protein like chicken or fish, or we just are not in the mood for those, or we want something sweet, that's where the protein treats come in handy.
Level-1 protein mimics the digestion rate of whole food protein and is rated as high bio-availability. The Vegan Protein is a great alternative and I have one with a higher PDCAAS compared to many plant based protein sources. PDCAAS are Protein Digestibility-Corrected Amino Acid Score. Many vegan sources are only worth about half the amino acid score, but that can be resolved with BCAA's.
How much protein per day? .8 to 1.2 grams per lean body mass (or your goal weight). Lean toward the higher end of that range if you want to build up your lean body mass, and to heal from workouts.
Micro-Nutrients help me from getting too hungry! The Micro Factor fills the most gaps for most people, I like it and it works for me. If I were to look for each product seperately it would cost a lot more, so I love these convienient packets. My health and how I feel is worth including these in my food budget. I am worth it.
If you have any questions let me know, you know I'm here for you.
I need my comfort foods too!
Randy and I worked patrol last night and it was freezing outside. It always makes me hungry and I enjoy my warm soup in a thermos for comfort, as well as hot tea.
Now, who's hungry?
Let's plan our food before we eat, and think inside the box, then we can make it work to our benefit.