How to eat to lose weight? —Change the order of eating!
Nowadays, more and more people don’t like to eat vegetables, or they like to eat a lot of meat followed by a small amount of vegetables. The editor recently saw a nutritionist recommending that for people who want to lose weight, it is basic to adjust the content of the diet, and the order of eating is also Making changes is another key to losing weight and being healthy.
I saw a study whose results are consistent with the recommendations of nutritionists. Here is a brief explanation for your reference!
This is a Japanese study, mainly to find out the dietary pattern of "eat vegetables before eating sugary foods" , whether it is more beneficial to the long-term blood sugar control of diabetic patients than "traditional dietary portion substitution".
(The concept of portion substitution is that food A can be replaced with 2 servings of food B.Substitute, and it is best to replace it with natural food. )
First, the study recruited 101 patients and randomly divided them into two groups. Sixty-nine people were assigned to "eat sugar first and then vegetables", while the remaining 32 people underwent the traditional portion substitution method and were observed for 24 months on blood sugar control.
The results found that HbA1c (glycated hemoglobin) of the two groups can be used to reflect the blood sugar control in the body in the past 2-3 months. The situation) improved in a good direction; and the "eat vegetables first group" had a significant decrease in HbA1c between 6 and 12 months of the experiment, and the amplitude was greater than that of the "portion substitution group".
Because vegetables are included in every meal, the fiber intake of the "eat vegetables first group" is far higher than that of the "portion substitution group", and the intake of various nutrients is relatively balanced.
So, researchers have speculated that since diabetic patients have such significant effects, the average person will have better effects! Moreover, eating vegetables first can also reduce blood sugar fluctuations, prevent insulin from acting too quickly, and accelerate the synthesis of protein and fat. This is simply a wonderful message for the weight loss community!
If people who want to lose weight want to avoid fat synthesis, it does make sense to eat vegetables first and then eat. What’s more, filling it with plenty of fiber and reducing carbohydrate intake may also help reduce food intake!
According to the inference of the research, if you are someone who wants to lose weight, from now on, whether you are opening a lunch at your desk or sitting at the dining table with your family, you can try this eating order, eating vegetables first Meat before eating.
There are many related studies on the order of eating. This approach is now generally accepted, so you can feel free to try it! In addition, it is recommended that when chewing, you can bite a few more times to help digestion and maintain blood sugar at a certain level.
Of course, the most important thing is perseverance and exercise. After all, there is no such thing as a free lunch!
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