Eating your vegetables before your meat, and your meat before your bread, could help you lose weight, experts have suggested.
Also called feeding cycles, this routine is known to slow the rate at which food leaves your stomach, keeping you full longer.
But now there is evidence that regimented eating may trigger the release of the same hormone triggered by Ozempic – called GLP-1, said nutrition specialist Dr Jennifer Ashton.
“If you pre-load your meal and start with the fiber, which can be raw vegetables, move on to the lean protein and healthy fat, and then move onto the carbs at the end, like bread or pasta, so that it has that GLP.” can stimulate. 1 hormone,” she said on a Good Morning America segment.
Eating vegetables before proteins and carbohydrates can help stabilize your blood sugar levels
Many different studies have shown this connection.
In people with pre-diabetes, starting with vegetables and ending with carbohydrates can reduce blood sugar spikes by 46 percent. a 2019 study from the Institute of Human Nutrition at Columbia University.
More stable blood sugars are associated with a lower risk of obesity and cardiovascular disease.
Another studyinvolving 16 people with diabetes, found that eating vegetables, then protein, then carbohydrates in order, with a ten-minute break in between, could produce similar results to diabetes medication.
The study, conducted by diabetes experts from Cornell and Columbia in 2017, was small but suggested that nutritional cycling could be “an effective behavioral strategy” to improve blood sugar control in diabetics.
Ozempic increases the amount of GLP-1 you produce, which has a starvation effect
According to him, there may also be advantages in the nutritional cycle for people without diabetes Review 2023 posted by researchers at Old Dominion University in the Journal of the American Nutrition Association.
Analyzing eleven previous studies on the subject, they concluded that eating carbohydrates at the end of a meal led to lower insulin levels and higher GLP-1 levels in many studies.
High levels of GLP-1 can slow the rate at which food leaves your stomach, making you feel full longer, which can help you eat less and have more stable blood sugar levels,” Dr. Vijaya Surampudi, an endocrinologist at UCLA Health, the New York Times.
Simply put, ‘GLP-1 slows digestion and tells your brain you’re not hungry’ ‘GLP-1 slows digestion and tells your brain you’re not hungry,’ said Dr. Surampudi.
Also, nutritional cycling can help you lose weight because your body begins to fill up on foods, such as vegetables and proteins, that contain fewer calories.
It means that by the time you get there you may be eating a smaller portion of carbohydrates – which have a higher energy density – according to a 2023 study published in the magazine Nutrients found.
Pasta is one of the types of carbohydrates that comes last in a diet cycle option
Since a lot of weight loss involves burning more calories than you take in, eating fewer calories can help.
If you want to lose some weight or eat mindfully, the nutritional cycle can help you out a bit, Dr. Ashton said. But, she continued, the people who will benefit most from this are people who have diabetes or have had bariatric surgery.
She added that nutrient cycling should only be used as long as it doesn’t interrupt your enjoyment of food.
“You don’t want to turn it into a science experiment, and food should be fun, it should be fun,” she said.