After successfully losing weight, if not done properly, it will be easy to gain weight back. One of the effective weight maintenance methods is the reverse-eating rule. Let’s learn more about this reverse-eating rule!
1 Drink water before meals
Drinking water before meals can help you feel fuller, thereby helping you eat less. A study showed that people who drank 500ml of water before a meal ate 13% less than those who didn’t drink water.
In addition, water dilutes the food and helps the stomach digest the food more easily.
Moreover, drinking enough water helps keep the blood thin and prevent blood clot formation, water carries nutrients and oxygen to cells, thereby enhancing the body’s immune system.
If feeling thirsty during a meal, instead of drinking water, drink . This method will help quench your thirst without interfering with the digestive system.
Drink water before meals
2 Eat citrus fruit at the beginning of the meal
Normally, people usually have as a dessert last. However, eating citrus fruit 1 hour before a meal has the effect of reducing fat and promoting effective digestion.
Fruits reduce appetite, contain a lot of fiber that makes you feel full longer. Moreover, fruits also control weight because they are low in calories and rich in nutrients.
In addition, fruits also improve digestion because they contain a lot of, stimulate intestinal motility, and prevent .
Fruits also provide a lot of and , helping to enhance the body’s immune system.
Eat citrus fruit at the beginning of the meal
3 Choose vegetables to eat before meat, fish, and starch.
Eating vegetables first in a meal is a good habit for, supporting weight loss.
Vegetables contain a lot of fiber, low in calories, rich in nutrients that help you feel full longer, eat less, thereby effectively controlling your weight.
Eating vegetables before consuming, or starches also reduces blood sugar levels and improves blood sugar.
Choose vegetables to eat before meat, fish, and starch.
4 Eat protein in the middle of the meal
(protein) helps you feel full longer and decrease hunger hormones, and also has the ability to build muscle. Protein-rich foods should be included in your daily meals, such as fish, lean meat, chicken breast, eggs, …
Protein is the main component of muscles, helping the body stay strong and firm.
Eat protein in the middle of the meal
5 Eat starch at the end of the meal
At this point, you are relatively full so you won’t be able to consume a lot more starch. You can completely combine steps 4 and 5, eat them together with meat, fish,…
You should choose healthy starches such as,, whole grains, , … to effectively support weight loss.
Eat starch at the end of the meal
To effectively lose weight and maintain weight, in addition to a healthy and reasonable diet, you should also increase exercise, , ,… to burn excess body fat! Good luck!
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