Still Hungry After Hitting Your Macros? Do This....
LISTEN: APPLE PODCASTS | SPOTIFY | STITCHER
Have you ever wonder why you're always hungry even when you're counting your macros?
This is what I dive into this week's bonus episode of Embrace Your Real. Learn how to tackle this common challenge, listen as I share two effective strategies to help you manage hunger and stick to your macro goals without battling constant cravings.
Learn how increasing your protein intake can stabilize blood sugar levels and prevent those pesky energy crashes + discover the magic of incorporating more fiber into your diet and so much more!!
I also discuss…
(00:00) Tips for Fullness
(08:27) Embrace Your Authentic Beauty
(01:43) Benefits of Eating More Protein
(06:07) Fiber Intake for Optimal Health
and more!
If you want more from me, be sure to check out...
Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie
Movement With Julie | App: https://sale.movementwithjulie.com/
Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/
Website: www.juliealedbetter.com
Get my eBook: FREE Macro Counting Ebook
Amazon Storefront: Julie Ledbetter's Amazon Page
Transcript:
[00:00:00] Hey, hey, beautiful human. Can I steal five minutes of your time? I have something super important to share with you, but I promise I'll be really quick. You're listening to my weekly bonus episode of Embrace Your Real with me, Julie Ledbetter. I'm about to give you a quick tip for building your confidence, honoring your body, and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace a real. Let's get it. Let's go. You. [00:00:23]
[00:00:29] Hello and welcome back to another bonus episode on the Embracer podcast. If you are counting your macros but you're struggling to stay within your goals, I have a couple suggestions for you. This is one of the top questions that I get when people either start macro counting, or maybe there are few days or a few weeks into it. They're like, okay, I'm hitting my macros, but I'm still hungry, so what can I do? And there are two specific things that can really help with this that I kind of want to just share with you. And these are great things to have in your back pocket. You know, maybe today or maybe tomorrow you're hitting your macros and you're feeling full and satisfied, but there are some days where you just wake up and you're feeling more hungry. Maybe it's that time of the month, maybe you had a little bit more activity than normal. And you are, you know, you hit your macros, but you're still hungry. So what do you do? But before we dive into those two suggestions in today's episode, I did want to share this review. It comes from Jessica McLean, and she gave a five star review and said, pure Gold Baby Julie is amazing. These podcasts have totally changed my mindset about certain topics and I always feel great listening. After listening, I recommend taking notes during the podcast. She has tons of great tips, quotes, etc. I am forever a fan. Jessica, I am so grateful for you. Thank you for all that you add to our community. And thank you for taking time out of your day to send in this review. It genuinely means the world to me. Okay, so if you are still hungry, you've hit your macros. What do you do? I have two suggestions. The first suggestion is to eat more protein. And why is protein more powerful for curbing your hunger or making you feel more full? Well, protein actually takes longer to digest than carbohydrates, which means essentially that your stomach is, you know, feeling fuller for a longer period of time. And this extended digestion, in time, can really help to reduce those annoying hunger pains that often tempt you from, you know, straying from your diet. And so this means by incorporating more protein into your meals, you actually create a sense of prolonged fullness, which makes it easier for you to stick to your macros and not go over your macros. Right? Plus, one of the critical benefits of protein is that it is a super important role in regulating your blood sugar levels. So to put it simply, unlike carbs, which can really spike and crashes, your blood sugar protein helps to maintain this steady level. And this is a good thing because when you spike your blood sugar levels, you're essentially telling your body to enter into this roller coaster all day of feeling hungry, craving foods, having energy crashes, and so the stability that you get from protein actually helps to stop this roller coaster crash from happening. That oftentimes leads you to trigger, you know, cravings, which leads to overindulging over snacking, all of those things. And the stable blood sugar also means that you have a more stable appetite, which helps you to feel more in control of your hunger. And this is why, you know, high protein snacks are so helpful, and why eating protein at each meal is also super, super helpful. So if you are constantly feeling hungry, opt for more protein to help stabilize your appetite. And lastly, we talk about it a lot here. But protein is so essential for building and repairing those tissues, including your muscles, right? So when your body is well nourished and well fueled with enough protein that your body needs, it sends fewer like feed me signals to your brain. And this is because your body and your muscles have received what they need to repair, rebuild so that they don't feel like they need additional nutrients, making it easier for you to stick to your macros. And the second suggestion that I have is to eat more fiber. So what is fiber? Well, fiber essentially refers to the indigestible parts of plant based foods, right? Our bodies do not have the enzymes needed to break down the fiber. So it really passes through our digestive system relatively intact. And there's two main types of fiber. There's the solid soluble and insoluble. Right soluble fiber dissolves in water, forming like almost like a gel like substance in your gut. And this can help to slow down digestion, regulate blood sugar levels, and lower cholesterol. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley, and whereas insoluble fiber does not dissolve in water, right, it helps to add bulk to your stool and it keeps things moving throughout your digestive system regularly, and this can help to prevent constipation and promote gut health. Insoluble fiber is found in whole wheat flour, wheat bran, nuts, beans, vegetables like cauliflower, green beans, potatoes. But simply put, I want you to think of fiber kind of as like a built in appetite break. So foods that are high in fiber, such as vegetables, fruits, whole grains, these are going to help you feel full faster and stay full longer, reducing the likelihood of overeating. Fiber acts almost as like a sponge, which slows down the release of sugars and nutrients from food into your bloodstream. And the steadier influx of energy also helps to prevent that blood sugar spiking. That I talked about earlier and the crash that I talked about earlier. Right. Which oftentimes leads you to giving in to those triggers and overindulging. But by slowing down digestion, fiber helps to maintain a steady supply of energy, which keeps kind of your hunger controlled. So to sum it up, the two suggestions if you are feeling and struggling to feel full even though you've hit your macros. Number one try to eat more protein or have a very high protein snack at the end of the day. And number two is really try to incorporate some fiber rich foods into your daily allotment. And those two things are going to help so, so much in terms of just helping you feel fuller longer. One thing I will say when it comes to fiber, keep this in mind is I have found personally, the fiber intake that makes me feel my best is anywhere from 25 to 33g of fiber per day. If I go above that, I feel horrible. I feel like I have stomach stomach pains. I feel like my stomach is really tight, I feel super bloated, and so I don't want you to go overboard on fiber. I want and this could change from person to person. Some people, they can stomach 40g of fiber a day, no problem. Whereas other people, you know, 25g of fiber might be their max. And so just keep that in mind. That's going to be something that is personal from person to person, body to body. But fiber in general, making sure that you're at the very least hitting your minimum amount of fiber is going to be important. And that can really, really help. If you are wanting to learn how to properly fuel your body. The number one thing that I would suggest you to do is to download my free e-book. If you haven't already. I will go ahead and link that in the show notes. Or you could just go to my website. It's Julia ledbetter.com/free dash e-book. And again I will link that in the show notes that you can easily go download that. But that's going to give you just kind of an overview on how macros has changed my life. And also we kind of share with you some tips and tricks with macros. And then we share as well our macro kind of simple online academy that is kind of more the more in-depth program where we will go ahead and calculate your macros for you, and we will send that to you and show you how we did that. So you can learn all about that program there, but just kind of get an intro as to how like what macro accounting is and how it's changed my life, because I believe that it can change so many aspects of your life if you just learn how to properly feel your body, it is one of the best tools that you can have in your toolbox. Macro counting is not something that I suggest that everybody does for the rest of their life, but it is something that I think everyone can benefit from for at the very least, learning how to do it. So again, I will link that in the show notes below. It's actually a lot better.com/free e-book, but that is all that I have for today's bonus episode. I hope that was helpful for you and I'll talk to you in the next one. [00:08:17]
Speaker 3: [00:08:21] I. Love you. [00:08:24]
[00:08:26] All right, sister, that's all I got for you today. But I have two things that I need you to do. First thing, if you are not already following me on the gram, be sure to do so. Julie, a lot better. Yes, it's within a in the middle for that daily post workout. Real talk, healthy tips and tricks, and honest accountability to keep your mind and heart in check. The second thing, be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface, so go out there and embrace it real because you're worth it [00:09:18]