Incorporate light protein sources into meals and snacks while traveling to support energy and satiety, without the stress of rigid dietary rules, even during periods of intense heat.

noli's read

The role of protein in satiety and appetite regulation is well-documented by science. A meta-analysis of randomized controlled trials (RCTs) published by Akhlaghi (2020) shows that adequate protein intake promotes immediate satiety by regulating key digestive hormones such as ghrelin. Furthermore, another meta-analysis from Purdue University (2016) confirms that increased protein intake significantly increases feelings of fullness and overall satisfaction. However, the association with heatwaves requires a nuance: the digestion of dense proteins (such as red or fatty meats) generates high thermogenesis, which can temporarily increase internal body temperature and accentuate feelings of heaviness. To maintain intake during hot weather without this discomfort, nutrition experts recommend favoring light and fresh protein options (low-fat dairy products, legumes, or eggs). Finally, this guilt-free approach to eating while on vacation is an excellent reflex validated by behavioral psychology to preserve mental well-being and avoid frustration.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015