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The Hunger Games.
Re-programming the 'appetite' with less calories than are used.
A Game for Men over 35yrs who 'probably' eat too much!
The Next Game Starts: 24th Feb - 29th Mar.
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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.
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Hunger Games
Playing the
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The hunger games has been primarily designed for men carrying 8+kgs of unnecessary weight.
On finishing the game (35 days), statistically, men are 8kgs lighter and benefit from the subsequent health improvements.
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1. Flick through the two info slideshows.
2. Let me know you'd like to play - via email.
3. I'll forward you the game link.
4. Dial in the menu choices, move as directed, and tick em off.
5. Every Monday I'll throw up a video/ tips update.
HG INTRO
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why
what
how
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why
1. Live at your ideal weight for life, easily.
2. Re-program your optimum fat-burning metabolism for life.
3. Transform your food behaviour.
4. Reduce your risk from lifestyle induced illness.
5. You're taking the stress of food vs weight away, for good.
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what
1. Follow closely and understand why you're committing to the HG Menu.
2. Supplement the HG Menu with the 'easy' HG Action plan.
3. Acknowledge your daily menu & action compliance.
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how
1. The HG model works by satisfying your hunger with less calories than you're using.
2. Each meal drives the optimum balance of a) protein, b) fibre, c) fat, and d) Carbs.
3. Your calculated HG action intensity will depress your appetite - opposed to increasing.
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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.
game principles
Game Laws
The
principles
practice 35 days eating a day's total caloric value lower than the daily caloric (energy) output
goal
goal: eat (in), move (out), and 'forget' about eating
reprogramming hunger
re-programming your hunger
things to know
(dietary) calorie - energy in
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)
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)
energy regulation
energy regulation
Lower total calories + Lower carbohydrates =
Lower insulin + Increased leptin =
Increased (stored) fat breakdown =
Increased satiation = Lower ghrelin =
Lower hunger
The result being;
With increased energy out + lower energy in =
The ideal body composition (body fat to lean tissue).
Lower insulin + Increased leptin =
Increased (stored) fat breakdown =
Increased satiation = Lower ghrelin =
Lower hunger
The result being;
With increased energy out + lower energy in =
The ideal body composition (body fat to lean tissue).
control of food intake model
energy regulation
LANE 8 melodic house DJ set in the Lab NYC
everyday practice
what you can expect, most days
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%
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meal breakdown
% of total daily cals, and best time of day to eat
% of total daily cals, and best time of day to eat
Breakfast 35% - 6am – 7.30 am
* Lunch 25% - 12.30 – 2 pm
Dinner 40% - 6 pm – 8.30 pm
* Lunch 25% - 12.30 – 2 pm
Dinner 40% - 6 pm – 8.30 pm
* 3/7 lunch periods are fasted!
satisfying on less
'some' practice we'll be employing to satisfy your hunger on less (calories)
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
appetite boosters
we'll be avoiding these appetite boosters towards changing long-term food behaviour
MSG
Refined sugar
White rice
Some bread
Flavour enhanced food
Preserved food
Aroma enhanced food
Low calorie meals with little protein, fibre, and good' fat
Dehydration
Beer
Stress
Eating too fast
Little sleep
slect, shop, prep, eat
select your weekly meals choices
print the shopping list and get shopping (all prodcuts can be purchased at Woolies or Coles
prep and contain what you gotta prep
eat as directed
* family friendly: eat what is put in front of you, but serve 50% of your 'normal' serve - employ the hunger satisfaction tricks - and thank the cook.
4 key metabolic OUT
a quick note on energy 'out' pathways
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
FINAL
Are you playing?
If you'd like to play the 35 day hunger games, including;
* The full guided menu
* The action plan
* New menu ideas and the Brad Pamp vlog each Monday
* The full guided menu
* The action plan
* New menu ideas and the Brad Pamp vlog each Monday
e-mail me your interest and I'll forward you the hunger games [link]
* The next game starts Monday 24th Feb - 29th Mar 2020.
* The next game starts Monday 24th Feb - 29th Mar 2020.