#2 Change the Order
In Which You Eat & Chew Deliberately
All consumed
calories can be classified as protein, fat, or carbohydrates, and may contain
fiber as well. The way these different
constituents affect your blood sugar, and therefore your insulin levels, can
change depending on how much of each you eat and in what order you eat
them. The less insulin released, the
less fat your body stores.
Eat Fats First: If you eat your fats earlier in the meal (or
even a few minutes before your meal), this has the biggest impact on your
glycemic response. Try to avoid fats
that are combined with processed carbohydrates (sorry… no cheesecake). Almonds, Brazil nuts, and other healthy nuts
are a good choice. If you can’t have
nuts, consider a fish oil supplement, or even a fatty protein like an egg or
certain cheeses. If your meal doesn’t
contain any low-carb or carb-free fats, skip to your protein.
Eat Protein Next: Eating your protein before you get to your
carbs serves the same glycemic purpose as eating fat first, but to a lesser
extent. Eating your protein first also
increases the likelihood of being satisfied before you’ve eaten a loaf of bread
and half a pound of French fries.
Eat Carbs Last: Now that you have started to sate your hunger
with foods that don’t cause huge spikes in blood sugar and insulin, you can
enjoy some carbs with a little less worry.
Even if you over-indulge a little bit, the fat and protein you already
ate will help mitigate blood insulin release.
Remember… you don’t have to eat
everything on your plate. For further
results, you can eat non-starchy vegetables first, starchy vegetables next,
then fruits, and processed carbs last (sugar, bread, cake).
Chew… Then Chew Some More: Deliberate chewing can help stop overeating
by dictating the pace and the psychology.
Chewing every bite 20 times (or any other number you like… a double digit number, slacker) forces you to
slow down so your brain gets the message that you don’t need any more
food. You are also more likely to be
satisfied if you are enjoying your meal. Taking the time to chew every bite instead of
inhaling can help you pace yourself, and add to the pleasure you get from
eating.
No comments:
Post a Comment