Should I eat the rice first or drink the soup first? Weight Loss Doctor: Eat each meal for no less than 20 minutes

What is the order of eating three meals, do you eat first? Or drink soup first? Which eating order is more likely to increase satiety or cause obesity? Guangdong people like to drink soup before eating, and foreigners also drink soup first and then eat. However, most people think that "eating is the most important thing" and that swallowing a mouthful of rice is the most important thing. Is there any difference between "should you eat the rice first or drink the soup first?" Which one should I eat first to help lose weight?

After eating, the secretion of hunger hormones decreases

Drink soup first? Or should we eat first? This issue has always been controversial. In fact, the order in which food is eaten does matter. Xiao Danhua, a doctor of nutrition at Columbia University Medical School, said in his new book "Get Fat Free and Walk Away" that normally, especially when we are hungry, our stomach will secrete a hunger hormone called growth hormone-releasing peptide (ghrelin), which acts on the brain center to promote our appetite.

After eating, the secretion of hunger hormones will decrease, and the gastrointestinal tract will also secrete some other hormones to suppress appetite, making us feel full and stop eating. This neuroendocrine regulation process takes about 20 minutes from the time we take the first bite of food.

Drink soup first and your stomach will be 1/4 full, then eat carbohydrate-based staple food last

Therefore, when eating, if you drink soup first, your stomach is already 1/4 full; then eat vegetables, these high-fiber foods occupy a considerable volume in the stomach, which makes it half full; then eat meat and other proteins, and finally eat carbohydrate staple foods, it will be almost 20 minutes full. The brain has received the signal "I have eaten for 20 minutes", and various appetite-suppressing hormones begin to take effect, producing a sense of fullness, which can effectively control carbohydrate intake.

When eating, if you drink soup first, your stomach is already 1/4 full; if you then eat vegetables, these high-fiber foods will take up a considerable volume in the stomach, which means you are half full.

Please chew slowly and eat every meal for no less than 20 minutes.

Take no less than 20 minutes to eat each meal

I wonder if you have noticed that thin people usually eat slowly. They are full before they have eaten enough; while fat people usually eat very quickly, like "big eaters". They swallow all the food without even having the chance to taste it carefully. Before the body has time to feel full, the stomach is already stuffed with too much food. It would be strange if they are not fat! So, please chew slowly and eat every meal for no less than 20 minutes.

"Beware of excessive calories": Drinking soup after a meal may lead to excessive calorie intake and obesity**

In addition, there is a popular saying that the benefits of drinking soup first are not only to increase satiety and help lose weight, but also to lubricate the digestive tract and absorb nutrients in the soup. On the other hand, everyone is almost full after a meal, and drinking soup at this time may cause obesity due to excessive calorie intake due to forcing it to full.

《There is such a saying》: You should reserve some space in your stomach for dessert after a meal, okay? **

Many people also believe that "some space in the stomach should be reserved for desserts and sugary drinks after meals" and are used to having a dessert or a sugary drink after meals. This is actually not recommended because the reason is similar to drinking soup after meals. Since the human body is almost full after a meal, eating extra dessert may cause excessive calories and lead to obesity. Even before meals, it is not appropriate to eat dessert first, especially for children. Eating too many desserts before meals will affect appetite and lead to a decrease in the amount of regular meals. This is because desserts are very high in calories and can easily cause obesity if not careful.