You can lose weight without reducing your food intake... What is 'Chaego Bap'?

The two key aspects of dieting are diet and exercise. However, strictly maintaining a low-calorie diet for every meal is not easy. So, let's try practicing the 'reverse eating method.' The effectiveness of dieting can vary depending on what you eat first during a meal. In fact, there is a case of a Japanese person who lost 9.1 kg after practicing the reverse eating method for two months.

The method is simple. Decide on the order of consuming a meal based on nutrients, and follow that order. First, divide the nutrients in the diet into three main categories: ▲ Dietary fiber ▲ Protein ▲ Carbohydrates. Foods high in dietary fiber include vegetables and raw greens; foods high in protein include meat and fish; foods high in carbohydrates include grains like rice and barley. You can follow the order of eating: dietary fiber (vegetables) → protein (meat) → carbohydrates (rice), or 'Cha-Go-Bap'. For example, in a typical Korean meal, you would eat the vegetables first, then the meat or fish, and finally the rice. In Western cuisine, you might start with a salad.

Following a meal order of dietary fiber, protein, and carbohydrates helps prevent rapid spikes in blood sugar and induces quick satiety. Eating dietary fiber first slows the absorption of protein and carbohydrates, preventing significant increases in blood sugar. When blood sugar rises, excess energy not used is stored as fat, leading to obesity. Additionally, consuming dietary fiber first enhances feelings of fullness, which reduces the intake of subsequent proteins and carbohydrates. This is especially effective in preventing the intake of carbohydrates that significantly raise blood sugar.

There is also research indicating that consuming fish or meat before eating rice can prevent a rapid rise in blood sugar levels. A Japanese research team studied 12 patients with type 2 diabetes and 10 healthy individuals, dividing them into two groups: one that ate rice first, and another that ate fish (mackerel stew) or meat (grilled beef) 15 minutes before eating rice. They then measured blood sugar levels over four hours. As a result, both diabetic patients and healthy individuals showed approximately 30% lower blood sugar increases when fish was eaten first and about 40% lower when meat was eaten first, compared to eating rice first. Both groups that ate fish and meat first exhibited about twice the secretion of the hormone 'incretin,' which is involved in digestion, 30 minutes after the meal. Incretin stimulates the pancreas to increase insulin secretion, which lowers blood sugar levels.

Cornell University in the United States also proposed a meal method based on the principle of reverse eating, where dessert is eaten first followed by rice and side dishes. This method involves consuming dietary fiber first, then protein and carbohydrates. The Cornell research team divided 124 men and women into two groups: one that ate fruit first and another that ate eggs, bacon, and other foods first. As a result of the experiment, the group that ate fruit first consumed fewer calories and felt less tempted by high-fat and fried foods.

Meanwhile, when practicing the reverse eating method, it is advisable to avoid fried rice, bibimbap, and rice bowl dishes. This is because they contain a mixture of various nutrients, making it difficult to consume foods based on individual nutrients. Overeating should also be avoided. Consuming more than the recommended daily calorie intake for adults, which is 2000 to 2500 kcal, will prevent weight loss effects even when practicing the reverse eating method.