Changing the order of eating can help you lose weight! The reverse eating method

What are the effects of reverse eating?

Our blood sugar levels change depending on what we eat first.

Eating vegetables rich in dietary fiber first can reduce overall meal intake through a sense of fullness and help lessen the temptation of high-fat and carbohydrate foods. Additionally, consuming meat and fish before carbohydrates allows for sufficient protein intake.

Finally, by eating carbohydrates, the main culprit of blood sugar spikes, last, the intake of carbohydrates naturally decreases, and the digestion and absorption process slows down, causing blood sugar to rise gradually.

Lowering blood sugar helps facilitate the use of sugar as an energy source by insulin and reduces the accumulation of excess sugar as fat, resulting in weight loss benefits.

The reverse eating method does not strictly restrict the diet; it only changes the order, making it easy to practice and sustain for a long time, and as a result, it can also be expected to be effective.

<How to Enhance the Benefits of Eating Upside Down>

1. 1. Eat slowly for at least 15 minutes. The leptin hormone that signals fullness is secreted only after 15 minutes have passed since starting the meal. Chewing slowly is necessary to feel full enough.
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3. 2. You should eat vegetables every day. Eating vegetables with every meal can lower post-meal blood sugar levels, help with blood circulation, and also aid in detoxification.
4. 
   It is better to choose multigrain rice with a lower glycemic index than white rice, and whole wheat bread.
5. 
   Regular exercise at least three times a week helps with blood sugar management. Exercising 30 minutes after a meal, when blood sugar levels start to rise significantly, allows muscle cells to consume glucose and quickly reduce blood sugar levels.