Start and end each day with a cup/mug boiled water. Eat whole foods, protein at each meal. Limit sugar and processed foods. Hydrate with water.
How Does Food Sequencing Help You Feel Fuller? With food sequencing, there are a few factors at play that contribute to feeling fuller.
For one, the fiber found in veggies (the first food you're supposed to eat in the sequence) is "virtually non-digestible and can help slow the rate at which food is converted into sugar," Because fiber helps slow down the digestion of food, it gives you a steady stream of energy and helps keep cravings at bay.
Secondly, protein and fat take longer to digest than carbohydrates. That means they exit your stomach slower, creating a greater sense of satiety and satisfaction. (That's why food sequencing has you eat protein and fat foods second, after fiber.) Indeed, starting your meals with foods high in water and fiber (such as veggies) followed by protein foods and then carb foods can help with satiety.
Proteins and fats also induce the secretion of satiety hormones from the GI tract to send signals to the brain. Eating protein and/or fat before carbs stimulates the secretion of glucagon-like peptide-1 (GLP-1) from the gut. And GLP-1 not only slows gastric emptying but also suppresses appetite by affecting the hypothalamus.
More Potential Benefits of Food Sequencing Not only does this dietary approach support a satisfied belly, but it also boasts other health benefits.
Here are a few:
1. It Can Support Weight Loss and Weight Management We now know that eating your food in a specific order (veggies first, protein-rich and fat-rich foods second and then carby foods third) can foster fullness. And the feeling of satiety promotes satisfaction and prevents overeating, which are important factors in fat loss and weight loss maintenance.
So, if your goal is to lose weight, "starting off your meals with plenty of fibrous and voluminous veggies [like broccoli and cauliflower], followed by lean protein and fats, may offer the satisfaction and fulfillment you need to feel energized — and not deprived — even if you're eating less,"
So prioritizing greens, lean protein and healthy fats first can help fill you up on fewer calories.
"This [method], in turn, may also help with portion control and creating more mindful eating experiences," which all support healthy weight loss.
2. It's Linked to Blood Sugar Control If you have concerns about your blood sugar, meal sequencing may be a terrific tool to help regulate your glucose levels.
Eating in this way can promote more balanced blood sugar levels and prevent energy crashes or slumps.
And preliminary research backs them up: A small July 2015 study in Diabetes Care saw that food order had an effect on measures of blood sugar in adults with obesity and type 2 diabetes. The authors found a significant decrease in post-meal glucose and insulin levels when vegetables and protein were eaten before carbs in comparison to the reverse food order.
Here's why meal sequencing seems to stabilize blood sugar:
"Eating low-glycemic foods first, such as vegetables and proteins, allows the body to slowly convert these foods into sustainable energy.
That means preloading these foods can lead to long-lasting energy and help reduce rapid blood sugar spikes and dips.
In contrast, simple carbohydrate sources, such as bread, pasta or fruit, are generally metabolized much quicker and converted into sugars, also known as glucose, in the body, this may result in a more rapid blood sugar spike after eating a meal.
Put another way, carbs tend to have the most immediate and influential impact on blood sugar levels but choosing the best options — whole-grain pasta, whole-grain bread, whole fruits and potatoes, for example — and keeping portions moderate will help temper sharp surges in blood sugar.
3. It Can Help Promote a Well-Balanced Diet Food sequencing can also help you eat a more balanced, nutritious diet.
By strategically eating veggies and protein-rich foods first, you ensure that you're hitting your daily quota and ultimately getting in [many of] the essential nutrients for optimal health.
Tip It's also important to prioritize complex carbs in your meals instead of simple carbs. Unprocessed or minimally processed carby foods that are high in fiber are more slowly digested and increase satiety. Some examples include steel-cut oats, whole-grain barley, brown rice, bulgur, beans, peas and starchy vegetables (like corn and sweet potato).
@ninalanyon Yes hot water that was boiled, I specified boiled because I knew of someone that once used hot water from the tap to make coffee and not boil the water. I usually drink a cup first thing in the morning and after my last meal in the evening.
1. Enhanced Digestion Starting your day with a warm cup of water can kickstart your digestive system. It helps to stimulate the gastrointestinal tract, preparing it for the day’s intake. Additionally, warm water assists in breaking down food particles, aiding digestion and nutrient absorption.
2. Metabolism Boost Hot water consumption can provide a gentle boost to your metabolic rate. This thermogenic effect aids in burning calories more effectively and contributes to weight management efforts.
3. Detoxification of the Body Drinking hot water can aid in detoxification by promoting sweating and urination, which helps flush out toxins from the body. This process can support kidney and liver function, contributing to overall health.
The warmth promotes sweating, a natural mechanism through which harmful substances are expelled from the body, resulting in a cleaner and healthier system.
4. Pain Alleviation Hot water has been used for centuries to alleviate various types of pain, such as menstrual cramps and muscle soreness. The heat helps to relax muscles and soothe discomfort, offering natural relief.
5. Respiratory Relief Inhaling steam from hot water can provide relief to your respiratory system. It can help to clear congestion, reduce inflammation, and ease symptoms of common colds, allergies, and even respiratory conditions like asthma.
6. Stress Reduction Indulging in a cup of hot water can have a calming effect on your mind and body. The ritual of sipping warm water encourages relaxation and can lower stress levels, promoting a sense of tranquility.
7. Blood Circulation Hot water consumption aids in dilating blood vessels and enhancing blood flow. This improved circulation ensures that oxygen and nutrients are effectively transported to cells and organs, promoting better overall health.
8. Digestive Regularity A glass of warm water in the morning can help regulate bowel movements. It encourages the contraction of muscles in the intestines, preventing constipation and promoting regularity. You can add lemon squeeze to the drinking water.
9. Skin Health Hot water consumption can contribute to a healthy complexion. Promoting blood circulation and assisting in removing toxins supports the natural glow of your skin and may help in managing certain skin conditions.
10. Joint Comfort Hot water’s warmth can relieve joints affected by arthritis or general discomfort. It helps in reducing stiffness, increasing flexibility, and promoting joint mobility.
