Doctor recommends “Eat this” before meals, lose 24 kg in 6 months, reduce blood sugar too.
Doctor recommends “Eat this” before meals. Patient loses 24 kg in 6 months and also controls blood sugar.
Weight loss expert Xiao Jianjian shared the experience of a female patient who had been stressed about losing weight and controlling her blood sugar level for a long time. He advised her to add “one more step” before meals: to eat enough protein before other foods. The result was that in just 6 months, her weight dropped from 86 kilograms to 62 kilograms, and her blood sugar level was much more stable.
Xiao Jianjian cites a study that found that eating protein before a meal can reduce the area under the curve of post-meal blood sugar levels by up to 73%, meaning that
- Post-meal blood sugar levels spike less
- The period of time during which blood sugar levels are in the high range decreases
- The body requires less insulin to control blood sugar levels.
Eat protein first to reduce blood sugar spikes
This patient has a “rice and vegetables” eating habit, or always eating starchy foods first, which may be the main reason why her blood sugar levels rise rapidly and make her feel hungry faster.
The doctor further explained that eating carbohydrates with a high glycemic index (GI) on an empty stomach can trigger a “sugar spike” in the body, causing the เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา body to release more insulin, causing blood sugar levels to fluctuate and promoting the formation of new fat in the liver.
“The solution is to eat enough protein first, such as meat, fish, eggs or soy products,” the doctor explained. Protein eaten first is broken down into amino acids, which stimulate the intestines to release hormones that help control blood sugar levels (which are components of weight loss injections). As a result, the body can slowly absorb carbohydrates and sugar and use them as energy in the muscles efficiently.
How to adjust your eating order for best results
This woman starts her meal with a plant-based protein drink, which is quick-digesting, keeps blood sugar levels steady, and helps prevent muscle loss during weight loss.
Research from Cornell University also supports this approach, finding that eating protein and vegetables first, then carbohydrates, reduces the post-meal insulin response compared to eating carbohydrates first.
Remarkable results in diabetic patients
Research in people with type 2 diabetes found that eating protein and vegetables before a meal, then eating carbohydrates, significantly reduced post-meal blood sugar levels:
- Reduces blood sugar levels 30 minutes after a meal by 28.6%
- Reduces blood sugar levels 60 minutes after a meal by 36.7%
- Reduces blood sugar levels 120 minutes after a meal by 16.8%
- Reduces the area under the curve of post-meal blood sugar levels by up to 73%.
Doctors concluded that if practiced continuously, this method will help the body use more fat for energy during rest or exercise. In addition, the hemoglobin A1c level (an indicator of average blood sugar level) will improve. Patients will be able to control their weight and sugar levels more easily, reduce afternoon fatigue, and increase work efficiency.