What you need to know to lose weight easily! Why is it most effective to eat vegetables first with a meal?

Can changing the order of eating help you lose weight? You heard it right! A Japanese medical doctor said that if you want to lose weight easily without gaining weight, you only need to start by changing small habits in your daily life; and changing the improper order of meals in the past and starting with vegetables when eating is a way that everyone can do easily! As for why eating vegetables first has such magical effects, let’s hear what the experts say!

There are many benefits to eating vegetables first when eating! There is a way to increase satiety and slow down blood sugar rise

Japanese medical doctor Ji Yang Gao Sui wrote in his book "Thoughts on Ji Yang's 7 Days! A diet that won’t make you fat or sick! ” mentioned that the order of eating is closely related to obesity and glycation problems. Eating foods rich in dietary fiber such as vegetables, mushrooms, and seaweed first when eating not only helps absorb excess sugar in the stomach and intestines and convert it into feces for excretion, but dietary fiber can also absorb excess fat. Therefore, eating vegetables first is a super easy way to lose weight and avoid obesity and glycation!

The trick to this weight loss method is to eat vegetables, miso soup, side dishes, and main dishes in this order. This will make the body feel full before taking in rice composed of sugars, avoiding eating too much afterwards. At the same time, it can also slow down the rise in blood sugar levels after eating.

In addition, this method will also extend everyone's meal time. Generally speaking, it takes at least 20 minutes for a meal to transmit the "full" signal from the stomach to the satiety center of the brain, thereby producing a "feeling of fullness". Therefore, it is very important to eat slowly and in moderation!

Dietary fiber has many wonderful uses! Water-soluble can control blood sugar levels, and water-insoluble can prevent constipation

In addition to the above benefits, Professor Gao Sui of Jiyang also mentioned that adequate intake of vegetables in the diet is more helpful in obtaining dietary fiber components that are indispensable for gastrointestinal digestion and absorption. In fact, dietary fiber can be divided into two types: water-soluble dietary fiber that is soluble in water and water-insoluble dietary fiber that is poorly soluble in water. All vegetables contain these two types of dietary fiber, it just depends on which one has a higher content.

As for water-soluble and insoluble dietary fiber, what role do they play in the human body? Dr. Gao Sui of Jiyang explained that water-soluble dietary fiber has strong adhesion and moves slowly in the stomach and intestines. On the other hand, insoluble dietary fiber has a higher water-retaining capacity. It will absorb water in the stomach and intestines to increase its volume, and stimulate and promote intestinal peristalsis. Vegetables that contain more insoluble dietary fiber need to be chewed slowly and can even stimulate the brain, which has many benefits!

【Water-soluble dietary fiber】

Sources: carrots, radishes, onions, cabbage, tomatoes, spinach, and seaweed.

benefit:

1. If you don’t get hungry easily, you won’t eat too much.

2. It can inhibit blood sugar levels after meals and prevent them from rising rapidly.

3. Absorb bile acid and cholesterol and excrete them out of the body.

4. Increase good bacteria and adjust the intestinal environment.

[Insoluble dietary fiber]

Sources: broccoli, burdock, lotus root, bean sprouts, mushrooms, and dried radish.

benefit:

1. Help defecation.

2. Prevent high blood pressure.

3. Increase good bacteria and adjust the intestinal environment.