Lose weight this way! Adjust your diet to lose weight

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 eat the rice in a hurry. After that, they can't eat much vegetables, so they can only 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! If you want to lose weight easily, there is a secret to lose weight, which is to adjust the order of your diet.

If you want to lose weight easily, there is a secret to lose weight, which is to adjust the order of your diet.

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.

If you eat 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. This makes it less likely for fat to accumulate, and is the fundamental way to completely get rid of obesity!

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.

Dietary fiber does not contain calories. Eating this type of food before eating can fill some space in the gastrointestinal tract.

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 the protein

Next is to eat protein foods such as meat, fish, soy beans, etc. If it is a dish where the two are mixed together, such as stir-fried meat and vegetables, divide it into two parts before eating and control the portion size.

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.

Rice, noodles, pasta, and root vegetables are all rich in carbohydrates.

3. Eat Carbs Last

Eat dietary fiber and protein first, and then carbohydrates. 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 they are 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.

Eat less mixed dishes

For many people, they only eat single dishes for a meal, such as fried noodles, curry rice, stewed rice, etc. It is difficult to follow the eating order, 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.

Starch has a high GI value.

The Forgotten Carb: Starch

Staple foods such as rice, bread, noodles, and rice cakes, or sweet foods such as snacks made with sugar are obviously carbohydrates. Another thing to pay attention to is starch. Foods such as potato salad and macaroni salad should be consumed last because of their high GI value.

Corn in salads, batter for fried foods, flour, pizza, pasta, etc. are all carbohydrates, so anything that contains flour must be consumed at the last step. Of course, thick soups and stews also use flour, so even if it is a soup, it must be consumed at the last step.

If you feel full, try to slowly reduce your carbohydrate intake. For example, if you normally eat one bowl, you can try to see if half a bowl is enough. Having said that, it would be painful to stop eating half of the food in the bowl, so if you want to reduce the amount in half, it is better not to put anything other than the amount you want to eat in the bowl. When eating, try to chew slowly and savor its deliciousness carefully.

However, this does not mean that you should not eat carbohydrates. Carbohydrates are nutrients that can immediately provide energy to the body, so they cannot be avoided.

If you suddenly eat carbohydrates on an empty stomach, they will be absorbed by the body immediately.

Eating carbohydrates on an empty stomach is most likely to make you fat

If you keep eating sweets with a lot of sugar due to stress, your blood sugar will continue to rise. If you suddenly eat carbohydrates when you are fasting, they will be immediately absorbed by the body, causing your blood sugar level to rise rapidly, making it easy to gain weight.

Of course you have to eat carbohydrates, but never in excess. This is a general rule for everyone who wants to lose weight. However, it would be best if you could reduce your carbohydrate or sugar intake. In fact, if you can adjust your normal diet to the 3-step diet, you will naturally get good results.

How to choose good carbohydrates?

Many of the foods we eat in our daily lives are processed and refined. For example, the white rice, white noodles, etc. we eat every day not only lose most of the nutrients, but the remaining sugar will be easily digested and absorbed by the body.

Therefore, white rice, white bread, white sugar, and white noodles are processed refined starch foods that have the germ and bran removed during the refining process. The fiber and nutrients have long disappeared. They will be digested quickly after entering the body, causing insulin and blood sugar to rise rapidly, reducing the metabolic rate, and are most easily converted into fat by the body.

The best source of starch food intake is still coarse food.

The best source of starch food intake is still whole food, that is, grains that have not been processed and refined and still retain the bran, germ and endosperm, such as brown rice, black rice, barley; and root vegetables such as corn and sweet potatoes, which can slow down the rate at which blood sugar rises after meals. Appropriate high-quality starch foods can not only protect body tissues, but also regulate fat metabolism, making you healthier!

Eat the right high-quality low-GI protein to lose weight faster

Intake of high-quality protein, that is, beans with low fat content. For example, 1 cup of soy milk, 50 grams of edamame, and 20 grams of soybeans or black beans all contain 7 grams of protein. While taking in these high-quality proteins, the GI value is not easy to soar, and you can achieve the best state of not gaining weight and getting thinner the more you eat.

The proteins and polyunsaturated acids in animal protein such as seafood, fish, clams, squid, shrimp, etc. are more easily absorbed by the human body.

Don't eat carbohydrates before you finish your protein meal.

Some people would say: If you don’t eat salt-grilled milkfish with rice, it’s really hard to swallow. Only pour the curry meat on the rice to make it taste better! But that’s actually the problem. Because once you eat it with delicious side dishes, your appetite will definitely be stimulated and you will eat more than expected, making it difficult to achieve the goal of losing weight.

In addition, one of the reasons whether the eating order can be carried out is whether the seasoning is appropriate. Generally, food eaten out is very salty and seasoned, so it is difficult to eat the side dishes separately from the carbohydrates. Therefore, if you are eating out, you should avoid choosing side dishes with heavy seasoning.

Source: 39 Health Network www.39.net

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