Lose weight without reducing your food intake… What is ‘Chaegobap’?

The two keys to dieting are diet and exercise. However, maintaining a strict low-calorie diet at every meal isn't easy. If so, try the "reverse diet." Depending on what you eat first during each meal, the results can vary. In fact, there's a case study of a Japanese person who lost 9.1 kg after two months of following the reverse diet.

 

The method is simple: divide your meals into nutrient-based groups and decide on the order in which you eat them. Then, consume them in that order. First, the nutrients in the diet are broadly divided into three categories: ▲dietary fiber ▲protein ▲carbohydrates. Foods high in dietary fiber include wild greens and raw vegetables, protein-rich foods include meat and fish, and carbohydrate-rich foods include grains like rice and barley. The recommended order is fiber (vegetables) → protein (meat) → carbohydrate (rice), or "vegetable rice." For example, if you eat typical Korean food, you eat vegetables first, then meat or fish, and lastly rice. If you eat Western food, you eat salad first.

Following a diet of fiber, protein, and carbohydrates prevents rapid blood sugar spikes and promotes rapid satiety. Eating fiber first slows the absorption of protein and carbohydrates, preventing a significant spike in blood sugar. If blood sugar levels rise, excess carbohydrates are converted to fat and can lead to obesity. Furthermore, eating fiber first promotes satiety, reducing subsequent protein and carbohydrate intake. This is particularly effective because it prevents carbohydrate intake, which significantly increases blood sugar levels.

 

Some research has shown that eating fish or meat before rice can prevent a rapid rise in blood sugar levels. A Japanese research team divided 12 type 2 diabetic patients and 10 healthy people into groups: those who ate rice first, and those who ate fish (simmered mackerel) or meat (grilled beef) 15 minutes before. They measured their blood sugar levels four hours later. The results showed that, for both diabetic and healthy individuals, the increase in blood sugar levels was approximately 30% lower in those who ate fish first, and approximately 40% lower in those who ate meat first, compared to those who ate rice first. Both those who ate fish and meat first secreted approximately twice as much incretin, a hormone involved in digestion, 30 minutes after eating. Incretin stimulates the pancreas to secrete more insulin, which lowers blood sugar levels, when food is consumed.

 

Cornell University in the United States also proposed a "dessert → rice → side dish" diet, which utilizes the principles of the reverse diet. This method also involves consuming dietary fiber first, followed by protein and carbohydrates. A Cornell research team divided 124 men and women into two groups: one group that ate fruit first and the other that ate foods like eggs and bacon first. The results showed that the group that ate fruit first consumed fewer calories and were less tempted by fatty and fried foods.

 

Meanwhile, when practicing the reverse diet, it's best to avoid fried rice, bibimbap, and rice bowls. These foods contain a mix of nutrients, making it difficult to divide food into individual nutrients. Binge eating is also crucial. If you consume more than the recommended daily calorie intake of 2,000-2,500 kcal for adults, you won't see weight loss results even with the reverse diet.

 

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Upside-down eating

Actor Park Hae-jin is said to eat like this.

It is also said to be good for your health

 

But I always end up eating carbohydrates first