It turns out that eating vegetables first and then meat to lose weight is wrong! Famous weight loss doctor: Eating dietary fiber first can increase appetite

There are many diet instructions on the Internet for weight loss, one of which is often mentioned as "eat vegetables first, then meat". This is because eating vegetables first allows dietary fiber to enter the stomach and increases satiety, so you won't want to eat more other foods, which naturally helps control your weight. However, can dietary fiber really increase the feeling of fullness after entering the stomach? Domestic weight loss doctors said that according to research, this will actually increase appetite.

Vegetables contain water and dietary fiber, which can speed up gastrointestinal motility and accelerate gastric emptying time.

There are suggestions online that you should eat vegetables first to supplement dietary fiber, and then eat meat to supplement protein. The purpose of this order of eating is because vegetables are larger in size and will make the stomach feel fuller. Liu Bowen, executive director of the Taiwan Obesity Education and Prevention Association and a weight loss specialist, said that vegetables themselves are actually a type of food with extremely low calorie density. Their main components are mostly water and dietary fiber. Their physiological function is to promote gastrointestinal motility and replenish minerals. Because gastrointestinal motility becomes faster, it will accelerate the emptying time of the stomach, and relatively speaking, hunger will appear quickly. Therefore, the idea of ​​eating vegetables first is incorrect.

Study: Eating protein first can arouse the satiety center of the hypothalamus and produce a "stop eating" response

In particular, according to an article titled "Gastrointestinal satiety signals II. Cholescystokinin" published by Timothy et al. in Nature Reviews Gastroenterology & Hepatology in 2004, it was specifically mentioned that peptides, a product of protein decomposition, can increase the sensitivity of cholecystokinin (CCK) receptors in the small intestine and pancreatic islets, thereby increasing the concentration of CCK in the blood. When CCK increases, it will activate the satiety center of the hypothalamus, thereby evoking an "eating ceasing" reaction.

Although general vegetables have a lower food density, their ingredients have little effect on the secretion of CCK. And because their food volume is large, the dietary fiber they contain will promote peristalsis, thereby speeding up emptying, which will lower the satiety threshold and increase appetite.

Vegetables themselves are a type of food with extremely low calorie density. Most of their main components are water and dietary fiber. Their physiological function is to promote gastrointestinal motility and replenish minerals. As gastrointestinal motility becomes faster, the emptying time of the stomach will be accelerated, and hunger will appear relatively quickly.

From the perspective of obesity: Eat protein-containing foods first to promote the secretion of cholecystokinin and activate the satiety response of the hypothalamus

Therefore, from the perspective of obesity, if you want to quickly achieve a sense of fullness and thereby reduce calorie intake, the recommended order of meals during weight loss is: eat protein-containing foods first, rather than eating vegetable foods first. The benefit of eating protein-rich meat first is that protein contains amino acids that can promote the secretion of cholecystokinin (CCK), which in turn can activate the satiety response of the hypothalamus, thereby stopping or slowing down the eating process and achieving the goal of reducing calorie intake.

People who are not suitable for eating protein first to lose weight: patients with severe three highs, cardiovascular disease or kidney disease

However, not everyone is suitable for eating protein foods first. Dr. Liu Boen said that especially patients with severe three highs, cardiovascular disease or kidney disease who want to lose weight are not suitable for eating protein foods first. Because meat, especially red meat, contains too much hidden fat, eating too much can easily cause hardening of the blood vessels. For patients in these groups, it is more appropriate to eat vegetables rich in dietary fiber first.

In addition, for patients with diabetes who are planning to lose weight, it is recommended that the proportion of vegetables rich in dietary fiber be increased, and secondly, the proportion of protein can also be increased appropriately, and regular aerobic exercise should be maintained. You don't have to avoid starches completely. Just replace them with foods that are higher in resistant starch, such as brown rice.

Research: Eating protein first can arouse the satiety center of the hypothalamus, producing a "stop eating" response.

Because the chewing function of the elderly deteriorates and the muscle mass decreases, it is recommended that they eat foods with high quality protein first.

Also note that the elderly in your family often have a deteriorating chewing function, and their body muscle mass will gradually decrease. Therefore, it is recommended that you eat foods high in high-quality protein, such as fish, chicken, eggs, etc., which will be healthier.

The elderly at home often have deteriorating chewing functions, and their body muscle mass will gradually decrease. Therefore, it is recommended to eat foods high in high-quality protein, such as fish, chicken, eggs, etc., which will be healthier.