Tired of snacking? A nutritionist reveals the reflex to be adopted to avoid throwing himself on food when the need is felt. Answer below.
The cravings are a wound, especially in the context of a weight loss objective: discouraging when you let yourself be tempted, frustrating when you decide to fight them. What if there was an anti-fringal remedy? Good news, Amandine de Paepe, nutritionist and founder of Insentials knows how to limit them thanks to a simple reflex, to repeat daily.
Before revealing it, the expert recalls this basic rule: “A balanced plate consists for half vegetables, for a quarter of proteins and for a quarter of complete starchy foods, accompanied by a small amount of quality fats”. Thus, you ensure a sufficient contribution in fiber, protein and micronutrients, while limiting the excess of rapid carbohydrates. This balance supports your global metabolic health and helps prevent possible weight gain. Great, right? But that’s not all. Once your plate is ready, it is recommended to eat vegetables first. For what ? Because“They slow down gastric emptying and decrease the rapid absorption of sugars thanks to their fibers “.
By adopting this reflex, your blood sugar rises more slowly, which prevents pancreas from secreting too much insulin and liver, which acts as a metabolic stamp, to receive a load of progressive glucose, which it can then store in the form of glycogen rather than transforming it into fats. Results: you improve satiety and help limit weight gain.
As you can see, there is an order of food to be observed when you eat. First the vegetables. Then, the proteins that stabilize blood sugar and stimulate thermogenesis (heat production of the body). Followed by a small amount of good quality fats such as olive oil, rapeseed or nuts, which prolong satiety. Finally, complex carbohydrates, so that their absorption is modulated by the previous steps. Enjoy your food !
