Can the divided eating method help lose weight? Nutritionist crack

It is widely rumored on the Internet that eating separately can help you lose weight. Separating meals means eating protein and starch separately. If protein and starch are mixed together, the stomach will secrete different gastric enzymes. Mixing the two gastric enzymes together will weaken the digestive ability. If the food cannot be completely digested, the food consumed in the next meal will easily form fat accumulation in the body. Is this really the case? Let’s hear how the nutritionist cracks it.

Internet rumors point out that if protein and starch are mixed together, since the digestive juices for starch are alkaline and protein are acidic, the two stomach enzymes mixed together will weaken the digestive ability and take more time to digest. If the food from the previous meal is not completely digested, the food consumed in the next meal will easily form fat accumulation. Therefore, a divided diet method of having two meals a day mainly based on protein, or two meals a day mainly based on starch, should be adopted to achieve the goal of losing weight.

Excessive intake of food can put a strain on the digestive system

Regarding the online rumor that "if protein and starch are mixed together, the stomach will secrete different gastric enzymes. Mixing the two gastric enzymes will weaken the digestive ability and take more time to digest." Chen Yanhua, a nutritionist at Changhua Christian Hospital, said that this statement is wrong. Usually, the human body will only put a burden on the digestive system and take more time to digest when it consumes "excessive" food.

Eating excessive calories will cause fat accumulation

Nutritionist Chen Yanhua pointed out that "If the food from the previous meal is not completely digested, the food consumed in the next meal will easily turn into fat." This statement is also wrong. Normally, the body's digestive system can convert food into calories only after it has been completely digested. Only when the food you eat exceeds the daily calorie requirement will the excess calories be converted into fat and stored in the body.

In addition, if you want to achieve weight loss by consuming a large amount of the same type of food, such as eating a lot of meat and not eating rice, similarly, when you consume more calories than needed, your body will still convert protein into fat and store it in adipose tissue, and you will not be able to achieve the effect of weight loss.

So how should you eat to get rid of the greasy fat on your body? Nutritionist Chen Yanhua said that the most important thing when losing weight is a balanced diet and calorie control. People who want to lose weight may try the following order of eating various foods: drink soup or water half an hour before meals, eat vegetables and protein foods in order during formal meals, and finally eat starchy staple foods. According to this eating order, control the amount of food eaten at each meal, and thus achieve the goal of controlling calorie intake.

Order 1 / Drink soup or water half an hour before meal

Nutritionists recommend drinking 300cc to 500cc of soup or boiled water half an hour before a meal to make the stomach feel bloated. This will reduce hunger during meals and reduce the amount of food eaten. However, it is recommended to drink soup or water half an hour before meals. If you drink water while eating, the digestive enzymes in the stomach will be diluted, which will affect the digestive ability. People who usually have problems with excessive stomach acid or gastroesophageal reflux are prone to bloating.

Order 2: Eat vegetables

Half an hour after drinking soup or water, you can start your main meal. At this time, you should eat vegetables first to fill your stomach, because vegetables are high in fiber. Chewing them slowly can create a sense of fullness, which helps control your food intake. It is particularly important to note that if you eat vegetables as a main meal and do not eat other types of food when losing weight, although you can lose weight quickly in a short period of time, once you resume a normal diet, not only will you easily gain weight again, but you may also be fatter than before you lost weight.

If you only eat vegetables to lose weight, you will also consume more oxalic acid or phytic acid. In addition to hindering the absorption of calcium, oxalic acid and phytic acid will also increase the concentration of oxalic acid in urine. If the water intake is insufficient, the chance of urinary tract stones will increase in the long run. Vegetables that usually taste astringent, such as spinach, asparagus and other foods, mostly contain oxalic acid.

Order 3: Eat protein foods

After eating vegetables, you should eat protein foods. When choosing protein-rich meat foods, try to choose white meat with less fat content, such as chicken breast or fish. Nutritionists say that in addition to choosing white meat, cooking methods are also a key factor affecting the fat content of food.

It is not recommended to use frying or deep-frying when cooking. Try to use braising, boiling or steaming to reduce the fat content in food. In addition, when eating meat, remember to remove the skin which contains more fat to avoid eating too much fat.

Sequence 4: Eat starchy foods

Nutritionists recommend saving starchy foods for last. Starchy foods can be low GI (low glycemic index) options such as red bean rice, mung bean rice or brown rice. Blood sugar rises more slowly and more steadily, requiring less insulin, which can reduce calorie production and fat formation. If you chew slowly, you will feel less hungry. Generally speaking, the rougher the food and the less processed it is, the lower its GI value will be. Conversely, the more refined the food is, the higher its GI value will be.

Intake of less than 800 calories a day will reduce immunity

Nutritionist Chen Yanhua reminds that when losing weight, the best calorie intake per day is between 1,200 and 1,500 calories. The calorie intake per day should not be less than 800 calories. If the calorie intake is less than 800 calories, it is called the very low calorie weight loss method. Although the weight loss rate is fast at this time, the immunity will also decrease, the mental state is prone to problems, fatigue is easy to occur, and symptoms such as low blood pressure, anemia, rough skin, etc. may appear.

In addition, people who use extremely low-calorie diets will also experience a decrease in their basal metabolic rate. Once they resume a normal diet, all calories over 800 calories will be converted into fat and stored in the body. Not only will this fail to achieve a slimming effect, it will also make it easy to gain weight again.

[Nutritionist's Tips]:

To enjoy slimness without fat, in addition to a balanced diet and controlled calorie intake, you must also do regular aerobic exercise. Exercise can not only increase the body's basal metabolic rate, but also help intestinal peristalsis and prevent constipation. Nutritionists remind us that since it is easy to lose water during exercise, it is recommended to consume 2,000cc of water a day. If necessary, you can supplement B vitamins to promote body metabolism. With improved metabolism, you will naturally lose weight faster.