In fact, losing weight is very simple! It's not that you can't eat and eat meat, but you need to know how to eat!

What is the most important thing? People are used to thinking that weight control and what not to eat are also very important. Recently, American researchers found that eating vegetables and protein before eating carbohydrates can help prolong the feeling of fullness and prevent postprandial blood sugar spikes. In this regard, Wang Yu, an attending physician in the Department of Nutrition of Peking University People's Hospital, pointed out that the study has certain reference value, and the order of meals does play an important role in controlling blood sugar and weight.

'Pre-meal' approach helps blood sugar control

Generally speaking, the best way to control weight is to control the total calories of the diet combined with exercise, which is more effective than simply relying on "hunger" to lose weight and not easy to rebound. In addition, by adjusting the order of meals, it can also help to lose weight. A reasonable food sequence may increase satiety, suppress appetite, and improve blood sugar fluctuations. Increasing or prolonging satiety, for many people who desire to lose weight, is the first step in weight control.

In fact, this is not the first case of scientific research conclusions on the study of meal order. Similarly, the meal method called "pre-meal" has been used in clinical treatment because of its obvious significance in controlling blood sugar. According to Wang Yu, "Pre-meal refers to eating some high-fiber, high-protein, low-calorie, and bulky foods about half an hour before the main meal, such as vegetables, low-glycemic index fruits, milk, etc. It will not cause excessive fluctuations in blood sugar, and will also mobilize the secretion of some insulin.

It should be known that patients with type II diabetes (also known as "adult-onset diabetes"), which account for more than 90% of diabetic patients, do not completely lose their ability to produce insulin in the body, which is characterized by insufficient insulin secretion and insulin resistance. The function of "pre-meal" is to stimulate the secretion of insulin in the body, and the interval between "pre-meal" and the main meal is to wait for the slow rise of insulin levels in the body. In this way, when a person eats a regular meal, since part of the insulin has been mobilized, the increase in superimposed blood sugar will slow down, thereby effectively improving postprandial blood sugar.

Everyone Needs "Satiety"

Adjusting the order of meals such as "pre-meal" is not only beneficial for diabetics, but also for people who lose weight. Modern medical research has proved that obesity can induce the development of type II diabetes. Specifically, the reasons why people develop type 2 diabetes

There are mainly the following categories: a few are genetic problems, and patients carry diabetes susceptibility genes in their bodies; most of them are caused by acquired physical abnormalities such as obesity, high blood pressure, high blood fat, high uric acid and other metabolic diseases. There is also a theory that people with a sweet tooth may be more likely to develop type 2 diabetes than people who prefer bland whole grains, vegetables, and fruits. The reason is that sweets will increase the burden on the pancreas and cause obesity

Therefore, weight control has the effect of preventing diabetes, and the order of meals should also be paid enough attention to ordinary adults. If you eat some foods that raise blood sugar slowly, have a strong sense of fullness, and low calories first, and eat foods that increase blood sugar relatively quickly later, you can effectively control blood sugar and prolong satiety.

Wang Yu introduced that the high-fiber, high-protein, low-calorie and large-volume foods recommended in the "pre-meal" include cucumbers, tomatoes and other vegetables that do not have any concerns about raising blood sugar, as well as low-glycemic foods such as apples, strawberries, and cherries. Index fruits, and high-protein foods such as milk, sugar-free yogurt, boiled lean meat (fish, chicken).