Do you also feel like you’re eating the same as your co-worker, but while she’s still skinny as a stick, you’re slowly but surely “yawning” to your displeasure? Maybe it’s genetics, but maybe you’re just putting the bites in your mouth in the wrong order. It may be a bit strange, but it’s true.
Still eating the same and still getting rid of the few kilograms that separate you from your dream skirt? It is not as impossible as it may seem at first glance. Maybe it will be enough small adjustment to the procedure when eating food and everything will be solved like the proverbial wave of a magic wand.
It depends on the decision
Imagine that you have a delicious lunch in front of you at first glance – a juicy slice of meat, stewed vegetables and a heap of rice or baked potatoes. How will you proceed? Most of us will simply get into such a meal and not think too much about any special procedure. A piece of meat will be followed by a bite of rice, and the vegetables may be left for last, to be eaten out of respect for the food rather than genuine interest. It’s not right, but it’s normal, we don’t have to lie to ourselves. Only about how our character will look, to a large extent it is the order in which we deal with the loaded portion of food that decides.
What do we know about fiber? Try to compare your knowledge with the YouTube video in the channel Ing. Radek Látal, PhD. and PB Program:
Eat everything, just in the right order
This simple trick, which doesn’t cost a penny and requires no denial, can be the missing link in our quest not only for a slim line, but also in our desire for stable energy levels throughout the day. The magic key that can unlock that mysterious chamber is the so-called glucose curve. Whenever we eat (i.e. bread, pasta, rice, potatoes, but also, for example, fruit), our body breaks it down into glucose, which is absorbed into the blood. But if too much gets there and especially too quickly, it will lead to a glucose peak.
Insulin “helps” store fat
The body then reacts to the glucose peak by releasing insulin, which has the task of “cleaning” the sugar from the blood. But here’s the problem: because insulin is also a hormone that readily stores excess energy from the blood directly into fat stores. In addition, a sharp increase is followed by an equally sharp fall, which is manifested by fatigue, “brain fog” and an irresistible desire for another sweet or fatty food shortly after lunch. We can’t need either of those.
So how to eat to limit these fluctuations as effectively as possible? The rule is very simple.
Fiber, protein, sugars…
Organize and arrange the portion on your plate to eat fiber first, then proteins and fats, and finally starches and sugars. Translated into practical language, we should, if possible, always continue with the meat and leave the potatoes or rice for the end. The reason for such a change is easy to trace.
Simple but logical
If we ask what is the meaning of such a procedure and what principle will act against weight gain, we get a simple answer. Fiber from vegetables creates a kind of protective net in the digestive tractwhich will slow down the emptying of the stomach and subsequently also the absorption of glucose from other parts of the lunch (or any other course). If we eat meat, eggs or cheese after vegetables, the digestion process slows down even more. So when you finally get to rice or potatoes, these more easily broken down sugars arrive at the fiber “filter” much more slowly. The result is a gradual increase in energy instead of an unwanted surge.
Smooth the glucose curve
It’s a small change that has an incredibly big impact on how we feel. Research shows that if the correct order is followed, it can be glucose peak up to 75% lowereven though we eat absolutely the same portion of food. It means less forced insulin, and therefore less stored fat. But for many people, the most important thing is the fact that the correct order of food dramatically reduces the feeling of hunger during the day. If the blood sugar level is stable, the unpleasant and hard-to-overcome hunger pangs that force us to “clean out” the fridge at five in the afternoon (even later) disappear. And it’s definitely worth it.
