“Eating order” is about fat and thin! First, I advise you to eat this kind of food first

When eating, many people care about what to eat and how much to eat, but ignore the “eating order” related to health and weight.

What you eat first and then what you eat at this meal may have little impact on your body, but it may affect your weight, waist circumference, blood lipids, etc. in the long run.

Adjusting the order of eating helps to lose weight

When many people are hungry, they may choose to eat fish dishes first. When they are fasting, people have a strong appetite and eat fast. They simply can’t control the intake of fat and protein, and naturally they have excess energy.

At this time, people’s appetite has been filled with big fish and meat, and their interest in vegetables and staple foods is limited. They may eat a few bites hastily.

As a result, it is obvious that the energy source of a meal can only rely on fat and protein, and dietary fiber is seriously insufficient. Over time, the problem of elevated blood lipids is inevitable.

Moreover, if you consume more energy than you consume every day, people will gradually gain weight.

If you eat vegetables first, then protein, and finally carbohydrates with hyperglycemia reaction, it is not only conducive to control blood sugar, but also very helpful to lose weight.

Specifically, the eating sequence of “fiber → protein / fat → carbon water” is better for health, that is, eat vegetarian dishes first, then meat dishes, and finally the staple food. 

For ordinary people, eating vegetables first increases the sense of satiety, helps to reduce calorie intake, and is helpful to control weight, prevent obesity and cardiovascular disease.

For sugar friends, it is easier to control postprandial blood glucose by “adjusting the eating order”. In addition to helping to control blood glucose, it also improved some other indicators, such as weight, waist circumference, blood lipid and so on.

“Eating order” suitable for different people

Not everyone should fix a eating order. For different people, they should adjust their eating habits according to their own needs.

People who are losing weight

Drink a small glass of water or eat a small amount of fruit before meals, and then choose high fiber foods, such as vegetables, fungi, fruits, coarse cereals, etc., which can produce a strong sense of satiety.

Then eat meat, such as fish, shrimp, chicken and other white meat, or lean red meat, which contain lower fat and higher protein.

A person who is too thin

The eating sequence of “food first, meat then rice” is suitable for most people, but not for thin people who want to grow meat or increase muscle.

Such people are thin and need to increase food intake, weight and muscle. They can appropriately increase the intake of staple foods and high protein foods, such as whole milk, eggs, red meat, fish, etc.

People with poor intestines and stomach

For patients with chronic atrophic gastritis and gastric ulcer, it is best not to drink soup or water before meals. Such people have less gastric acid secretion, and excessive intake of soup before meals will dilute gastric juice and further affect food digestion.

If you have poor digestion or feel full in your stomach, you’d better not eat fruit before meals.

Sugar friend

Eating order is very important for sugar friends. You can drink some soup before dinner, then eat vegetables, fish and meat dishes, and finally eat staple food.

Fish should be cooked with light methods such as steaming and boiling to avoid frying. Staple foods include foods rich in dietary fiber, such as millet and oats. These coarse grains have a low glycemic index and slow impact on blood glucose.

Do 8 things, eat well and lose weight

Getting fat may not only be because of “eating more”, but also be related to wrong eating habits. Here are 8 tips to help you control your weight while eating well.

1. Eat three meals on time

2. There are vegetables in Dunton

Vegetables are not only low in energy, but also rich in dietary fiber. In order to ensure the daily intake of vegetables, it is recommended to eat 1 ~ 2 fists per meal and at least 5 fists a day. 

For most people, breakfast is most likely to lack vegetable intake. It can be served with a tomato or a cucumber.

3. Choose a light cooking method

Compared with frying, cooking methods such as cooking and blanching help to reduce fat intake and control energy intake. At ordinary times, you can try to choose steaming, blanching and other cooking methods, and the operation is simpler.

4. Use small tableware

Filling meals with small bowls and plates will visually make people feel more satisfied and full of appetite. Moreover, large bowls and large portions are easy to leftovers, which virtually causes psychological pressure and leads people to eat more.

5. Concentrate on eating

The feeling of fullness is a human instinct, which can only be felt when you concentrate on eating. Try not to talk while eating or watch TV while eating.

6. Chew and swallow slowly

It’s best to have breakfast in 15 ~ 20 minutes and lunch and dinner in about half an hour. Cultivate the awareness of “chewing slowly” and prolong the meal time. Generally speaking, it is best to ensure that each bite is chewed no less than 5 times.

7. Drink more tea at ordinary times

Many correlation studies have shown that drinking tea has a significant positive impact on weight loss and weight maintenance. Under the same conditions, compared with non tea drinkers, tea drinkers’ waist circumference and BMI (body mass index) decreased.

8. Don’t stay up late

Don’t leave yourself time for supper. If you can’t help it at night, eat less high fiber, high protein or whole grain food. You can choose whole wheat bread, bananas, almonds, milk, etc.

If you want to lose weight, it’s obviously not enough to just shut up. You have to open your legs. It’s recommended to do more aerobic exercise to increase your body’s heat consumption. Each aerobic exercise should not be less than 30 minutes, 3 ~ 5 times a week.

For overweight obese people, one continuous exercise should not exceed 1 hour. In order to reduce the burden on the knee joint, you can choose sitting and lying limb exercise.