Hungry all the time, can’t stop eating all day? You need to know about Food Sequencing!
My mouth says I’m too fat…but whenever I have free time, I always put something in my mouth. Before I know it, the number on the หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ scale is jumping and my pants are too tight!
For those who are facing this, we would like to invite you to get to know ‘Food Sequencing’ or the order of eating food. This method will make you feel full longer, reduce snacking, which will help control the total calorie intake, making weight loss easier.
Start with fiber
Starting your meal with vegetables will help slow down the digestion of carbohydrates and sugar, preventing a spike in blood sugar levels after a meal. Choose raw, boiled, and steamed vegetables, and avoid sweet potatoes, pumpkins, and corn.
Followed by protein and good fats
Protein is the nutrient that takes the longest to digest, so it keeps you feeling full for hours. It also stimulates the release of the hormone related to satiety (GLP-1) and reduces the hormone that stimulates hunger (Ghrelin).
It is believed that most people who are concerned about their weight tend to avoid eating fat. But in fact, fat is still necessary for the body, especially good fats such as avocado, various nuts, egg yolks, etc. Eating good fats in the right amount will help make each meal full and keep you feeling full longer.
Finally, carbohydrates
Eating carbohydrates last will help reduce the impact on blood sugar levels, since the fiber, protein, and healthy fats you’ve eaten earlier have already acted as a filter. Ideally, choose complex carbohydrates, such as brown rice, whole-wheat bread, or a tuber.
However, Food Sequencing is just a ‘tool’ to help organize your diet. A holistic weight management approach, which includes eating a balanced diet, exercising regularly and taking care of your overall lifestyle, is still an important factor in helping you lose weight in a healthy and sustainable way.
Also, Food Sequencing may not be the right tool for everyone. For example, people with gastritis may need to be careful about eating vegetables, especially raw vegetables, which can cause gas and stomach discomfort. Instead, it is recommended to eat vegetables that have been cooked until soft.
Finally… nothing is more important than ‘listening to your body’. On days when your body starts to resist and becomes stressed, it will only cause harm instead of benefit. Therefore, choose to adjust it to your life appropriately and find your own balance. Because in the end, anything that is too tense will not be sustainable anyway.