medical weight loss expert Chen Wei 
022-12-20 Beijing
started to implement a weight loss plan, and the energy intake at each meal was much less than before. Many people will face the trouble of not having enough to eat, and often feel hungry. Occasionally have social activities, but worry about accidentally eating too much. An important reason for these problems is that you do not master the correct order of meals.
You may be thinking, there is so much food that has to be eaten in the stomach anyway, what does it matter what you eat first and what you eat later.
actually has a lot to do with it. For the same food, eating correctly will help you feel fuller better and make you less likely to accidentally eat too much.
01Drink soup first
Chinese people are used to drinking soup after meals, which is actually a bad habit. It can easily stretch the stomach. If you drink soup before meals, you can eat less during meals.
How much soup should you drink before meals? Generally, it is advisable to drink half a bowl of soup before lunch and dinner, and you can drink more before breakfast, because after a night of sleep, the human body consumes more water. Drinking soup should be based on the comfort of the stomach, and avoid "binge drinking" before and after meals.
02 Vegetables with high water content
Eat high-water vegetables first with meals. Because vegetables contain more dietary fiber and water, they can greatly improve the feeling of fullness and unconsciously reduce energy intake.
There is a common eating habit: the food at the front is always easier to eat.
03 High-protein foods
Fish, chicken, beans and soy products are rich in high-quality protein , which not only helps increase muscle mass and improve the basal metabolic rate, but protein is a macromolecular substance , which takes a long time to digest and can delay the emptying time of the stomach.
04Eat the staple food lastly
The food eaten before has provided the body with a certain sense of fullness. Eating the staple food at this time will not only facilitate the control of the total energy of the entire meal, but also prevent blood sugar from rising and falling suddenly, causing hunger too quickly.
05Eating fruit before meals or between meals
Eating fruit directly after meals is also a bad habit.
Fruit can be eaten one hour before meals, or as a snack between meals. For those who lose weight, eating fruit before meals will help reduce the normal amount of food and absorb more dietary fiber, potassium and other nutrients.
06 Eat snacks smartly
Eat in this order. If you feel hungry between meals, you can also eat snacks with a meal, but don’t forget to count the energy of the snacks into the total energy of the day. Snacks can choose low-sugar fruits such as watermelon, strawberry, tomatoes, etc. You can also add some yogurt, low-fat milk, nuts, small pieces of biscuits, etc.
One of the main purposes of eating in this order is to reduce the intake of some high-energy foods, that is, to eat high-energy oils and high-energy carbohydrates, especially refined carbohydrates , at the back. If you are full in the front, you can reduce it appropriately in the back.
If you have any questions about weight loss and want to consult Professor Chen Wei, you can send an email to the mailbox. Professor Chen will answer your questions regularly.
Q&A email: [email protected]
