The food eaten first is most easily absorbed by the body, so when eating, we should change the "order of eating", eat dietary fiber food first, then eat protein, and finally eat carbohydrates. When we are hungry, we are used to eating high-calorie foods (such as instant noodles, biscuits and cakes) to get instant satisfaction, but this way of eating will not only make blood sugar change rapidly, but also provide too many calories.

"Eat in the right order", blood sugar can rise slowly and steadily after meals, delay the absorption of sugar, reduce the rapid secretion of insulin, and make fat not easy to accumulate. This is the fundamental way to get rid of obesity completely!

1. Eat a lot of dietary fiber first.

This step is the most important in this diet. You need to eat vegetables, laver, mushrooms and other ingredients rich in "dietary fiber" first, and the amount in the three steps will be the most, at least until you don't feel hungry.

Because dietary fiber has no calories, taking this kind of food before eating can fill part of the gastrointestinal space, reduce the amount of other foods and prolong the emptying time of the stomach, so it is not easy to feel hungry again in a short time after eating.

Step 2 Eat "protein"

Secondly, eat "protein" foods, such as meat, fish and soybeans. If two kinds of dishes are mixed together, divide them into two parts, and control the amount before eating.

Generally speaking, the protein quality that our human body needs every day is about "per kilogram of body weight: protein 1 gram". During the slimming period, it is best to choose protein with less fat content, such as soybean protein (such as soybean, bean curd and dried bean curd) or white meat such as fish, chicken, duck and goose. And pork, beef and mutton are red meat with high fat content, so try to eat as little as possible.

Protein is unlikely to be the first choice of calories in the body, which can avoid sallow and emaciated when losing weight, and carbohydrates are easier to satiate. Therefore, eating more protein first is less likely to be obese than eating a lot of carbohydrates or fat from the beginning.

Finally, eat "carbohydrates"

Eat "dietary fiber" and "protein" first, then "carbohydrate". It doesn't matter to eat a small amount of food at this stage. If you do the first two steps, you will naturally reduce your intake at this time.

Rice, flour, pasta, roots and rhizomes are all rich in carbohydrates, which will form body fat if eaten too much. Try to choose coarse grains, which will make you feel full easily and your blood sugar will not rise too high.

Eat less miscellaneous vegetables.

In view of the fact that many people only eat a single dish to solve a meal, such as fried noodles, curry rice, stewed rice, etc., it will be difficult to implement the diet order, and these dishes contain a lot of oil that cannot be removed.

It is recommended that people who want to lose weight in one fell swoop should stop eating like this in the future! Most snack bars or restaurants will definitely have hot dishes, salads and other menus, or we should start with ingredients with more dietary fiber.

Easily Forgotten Carbohydrate: Starch

Rice, bread, noodles, rice cakes and other staple foods, or sugary snacks and other sweets are obviously carbohydrates. Also pay attention to "starch", such as potato salad and macaroni salad. Because the GI value of starch is high, it should be taken in the last step.

Salad, fried food, flour, pizza, pasta and so on also have corn. All belong to carbohydrates, so as long as you add flour, you must eat it in the last step. Of course, there are thick soup, stewed soup and so on. Because flour is also used, even soup should be taken at the last step.

If you are full, you can try to reduce your carbohydrate intake slowly. For example, if you want to eat 1 bowl, you can try to see if half a bowl is enough. Even so, if you don't eat half of the bowl, it will make people feel very painful. Therefore, if you want to divide it in half, you'd better try not to put it in a bowl, try to chew it slowly and savor its delicacy.

However, this does not mean that you should not eat carbohydrates. Carbohydrate is a nutrient that can provide energy to the body immediately, so you have to eat it.

Eating carbohydrates on an empty stomach is the easiest way to get fat.

Sugar-rich candy, etc. Blood sugar will continue to rise because of stress, and suddenly eating carbohydrates on an empty stomach will be absorbed by the body immediately, leading to a rapid rise in blood sugar and becoming a state of obesity.

Of course, you should eat carbohydrates, but don't overdo it. This is the general rule of all people who want to lose weight. However, "reducing the intake of carbohydrates or sugars is of course the best." In fact, if you can change your normal diet into a three-step diet, it will naturally have a good effect.

How to choose good carbohydrates?

Many foods we eat in our daily life are processed and refined, such as white rice, white flour and so on. Not only are most nutrients lost, but the remaining sugar can be easily digested and absorbed by the body.

Therefore, in the refining process of refined starch foods such as polished rice, white bread, white sugar and white flour, the germ and chaff are removed, and the fiber and nutrients have already disappeared. After eating in the body, it will be digested quickly, which will increase insulin and blood sugar rapidly, reduce the speed of metabolism, and be most easily converted into fat by the body.

The best source of starch food intake is still coarse grains, that is, grains that retain bran, germ and endosperm without processing and refining, such as brown rice, purple rice and barley; And root vegetables such as corn and sweet potato can slow down the rise of blood sugar after meals.

Appropriate high-quality starch food can not only protect body tissues, but also regulate fat metabolism and make it healthier!

Eating right, high quality and low GI, protein is thinner and faster.

Intake high-quality protein, that is, beans with less oil content, such as 1 cup of soybean milk, 50g of edamame, 20g of soybean or black bean, and the protein content is 7g. While ingesting these high-quality protein, the GI value is not easy to soar, and it can reach the best state that the more you eat, the less fat and the thinner you are.

Seafood in animal protein, such as fish, clams, cuttlefish, fresh shrimp, protein and polyunsaturated acids, are more easily absorbed by human body.

Protein, you can't eat carbohydrates until you finish your meal.

Some people will say, "If you eat mandarin fish with salt, you can't eat it with rice. It is really unbearable. " "It's delicious to pour curry meat on rice!" But this is actually the problem. Because once you eat with the side dishes of super dinner, you will definitely have an appetite, and you will definitely eat more rice than expected, so it is difficult to achieve the goal of slimming.

In addition, one of the reasons why the diet order can't go on is whether the seasoning is appropriate. Generally, when eating out, the seasoning is very salty. So it is difficult to separate side dishes from carbohydrates. Therefore, if you are a person who eats out, you should avoid choosing side dishes with excessive seasoning.