People Are 'Food Sequencing' for Weight Loss & Swear by the Results

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 The World Wide Web is teeming with weight loss inspiration, and on platforms like TikTok, users share an array of short clips unveiling their meal prep hacks, healthy recipes, favored fat-burning workouts, and the latest trends that aided them in reaching their desired weight. On TikTok, a notable trend gaining traction is "food sequencing" for weight loss, with users enthusiastically attesting to its efficacy. To shed light on this phenomenon, Eat This, Not That! interviewed Lisa Young, Ph.D., RDN, a nutritionist in private practice, and a member of their Medical Expert Board.

In essence, food sequencing is an eating regimen that involves starting with greens or low-starch veggies, followed by protein-packed foods and fats, concluding with complex carbs. According to Young, the order of intake is crucial for weight loss. Initiating a meal with fiber-rich foods can decelerate the conversion of food into sugars and impede the digestion process. Proteins and fats, taking longer to digest and absorb compared to carbohydrates, contribute to prolonged satiety, keeping individuals fuller for an extended period.

Research published in Nutrients suggests that consuming protein and/or fat before carbs supports the secretion of "glucagon-like peptide-1 (GLP-1)," associated with gradual gastric emptying and increased satiety. However, Young emphasizes that the content and quantity of food consumed are still paramount.

Users on TikTok passionately advocate for food sequencing to aid weight loss. Lisa Axelrad, a Nutritionist, explains in a TikTok video that sequencing meals can enhance satisfaction after eating, potentially curbing excess snacking throughout the day. This is particularly valuable for those on a weight loss journey aiming to manage calorie intake. The simplicity and cost-effectiveness of this approach make it an attractive strategy.

TikTok videos by users like Cory Ruth, MS, RDN, and AoCheng emphasize the potential benefits of food sequencing for addressing issues like PCOS symptoms, blood sugar levels, and fat loss. Minahil's Corner stresses its relevance in overcoming cravings that may hinder fat loss goals.

In summary, food sequencing is gaining popularity on TikTok as a simple yet potentially effective strategy for weight loss, backed by user testimonials and some research findings.

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