Follow these 3 steps and eat in the right order to lose weight!

When it’s time to eat, there’s a table full of delicious dishes: fragrant and soft white rice, crispy roasted chicken legs, stir-fried cabbage, and miso tofu soup. Which one would you eat first? I believe that most people would first take big bites of meat with rice, or choose the dish that goes best with rice, and then slurp down the rice. After that, they can't eat much vegetables, so they just take a few bites casually to prove that they have taken in fiber, and finally drink the soup. In fact, this way of eating is the main reason why you get fat!

Adjusting the order of eating is the first step to lose weight

The food eaten first is most easily absorbed by the body, so when eating, you should change the "order of eating", start with dietary fiber foods, then eat protein, and finally eat carbohydrates. When we feel hungry, we tend to eat high-calorie-density foods (such as instant noodles, biscuits, and cakes) to get immediate satisfaction. However, this way of eating will not only cause blood sugar to fluctuate rapidly, but also provide excessive calories.

However, as long as you follow the 3-step diet in the right order, your blood sugar level will rise slowly and steadily after a meal, slowing down the absorption of sugars and reducing the rapid secretion of insulin, making it less likely for fat to accumulate. This is the fundamental way to completely get rid of obesity!

Eat less mixed dishes to practice the 3-step diet

Therefore, the eating habits of many people who only eat single dishes for a meal must also be changed. Dishes such as fried noodles, curry rice, stewed rice, etc. will be difficult to implement when doing the 3-step diet, and these dishes contain a lot of fat that cannot be removed.

It is recommended that people who want to lose weight successfully should not eat like this in the future! Most snack bars or restaurants will have menus such as blanched vegetables and salads, but it is better to start with ingredients rich in dietary fiber.

If you want to lose weight successfully, the order of diet is really important:

1. Eat plenty of dietary fiber first

This step is the most important in this weight loss diet. You need to finish eating vegetables, seaweed, mushrooms and other ingredients rich in "dietary fiber" first. The amount will be the largest among the three steps, and you should at least eat enough to not feel hungry.

Because dietary fiber does not contain calories, consuming this type of food before a meal can fill some of the space in the gastrointestinal tract, while reducing the amount of other types of food you eat. It can also prolong the emptying time of the stomach, making it less likely that you will feel hungry again within a short period of time after eating.

2. Finish eating the protein

The next step is to eat "protein" foods such as meat, fish, and soy. If you are mixing the two together, such as stir-frying meat with vegetables, divide it into two parts before eating and control the amount.

Generally speaking, the amount of protein our body needs every day is approximately "1 gram of protein per kilogram of body weight". During weight loss, it is better to choose protein with as little fat content as possible, such as soy protein (such as soybeans, tofu, dried tofu) or white meat such as fish, chicken, duck, and goose; pork, beef, and mutton are red meat and have a higher fat content, so try to eat less of them.

Protein is less likely to be used as a calorie priority in the body, which can help prevent a sallow complexion and thin body caused by nutritional imbalance during weight loss, and it is easier to feel full when paired with carbohydrates. Therefore, eating more protein first will make you less likely to become fat easily than eating a lot of carbohydrates or fats at the beginning.

3. Eat carbohydrates last

Eat "dietary fiber" and "protein" first, and then eat "carbohydrates" last. It doesn't matter if you eat very little food at this stage. If you have done the first two steps, you will naturally reduce the amount of food you eat.

Rice, noodles, pasta, and root vegetables are all rich in carbohydrates, and when consumed in excess they will form body fat. Try to choose rough whole grains, which will make you feel full easily and won’t raise your blood sugar level too high.

This article is from Taiwan Guangsha's "Eat in the Right Order and You Will Lose Weight"