“Sequenced Eating” could help you lose weight, say experts

Eating experts have said that the order in which you eat your food during meals could significantly affect your health. This approach, called the “meal sequence”, first includes the consumption of fiber rich vegetables, followed by proteins and fats and saving carbohydrates for the last.

Experts indicate that this simple change in eating habits can help reduce blood sugar spikes, improve satiety (fullness) and even weight loss.

“Starting with vegetables, proteins and healthy fats-before they eat starch or sugary foods-they can help blunt glucose spikes after lunch,” experts say.

The method is particularly useful for people with insulin resistance, prediabetes or type 2 diabetes and is supported by research.

Research published in the magazine Nutrients They showed that the people who followed this order for five years saw remarkable improvements in blood sugar control, while those who made no progress.

Consumption of carbohydrates, specially sophisticated such as white bread or sugar, tends to rapidly increase blood sugar levels. But when eaten parallel to proteins and fibers, the impact decreases.

Fibers slow down digestion, while proteins and healthy fats increase feelings of fullness and support GLP-1 release, a hormone that suppresses appetite and slows down gastric discharge.

Experts recommend the start of meals with non -starchy vegetables (such as leafy greens or broccoli), then move to lean proteins (such as chicken or beans) and healthy fats (such as olive oil or nuts) and eating refined carbohydrates. This sequence can help keep blood sugar more stable and reduce over -consumption.

However, nutritionists emphasize that everyone’s body reacts differently. Those with diabetes or specific health conditions should consult a registered dietician for personalized guidance.

For people who want to improve blood sugar levels or lose weight of course, changing the order of food on your plate can be a simple and effective first step.