We have all read the litany of “tips’ to “maintain don’t gain’ during the holidays including focusing on mindful eating, staying active, and planning ahead. The recommendation to eat slowly, to allow your brain to register that you are full is a
suggestion that is frequently made. Many of the tips, like “avoid grazing” are common sense, but the researchers interested in chrononutrition having given us another idea.
Chrononutrition is defined as a field of study that investigates the complex relationship between the timing of food intake, metabolism, and the body’s natural 24-hour circadian rhythms. Researchers have suggested that the order you eat the food on your plate also may make a difference in how your body responds to your consumption of foods high in carbohydrates. In one study, the researchers found eating foods of low density such as vegetables, salads, or soups consumed first, followed by protein and fats and then by starchy foods lead to reduced insulin resistance. Reducing insulin resistance can help lower the risk of developing type 2 diabetes, improve cardiovascular health, and manage weight.
The research suggests to follow a meal sequence of consuming:
First – Vegetables
Second – Proteins and Fats
Third – Carbohydrates
If you had a dinner with grilled chicken, salad, broccoli, and roasted potatoes; you would start with the salad, then the broccoli, then the chicken and end your dinner with the potatoes. The research suggests that not everyone responds the same to this, however, it is unlikely to do any harm. This is NOT a strategy for people taking an anti- obesity medication that dulls appetite. Many of those individuals have been told by heir health care professional to eat the protein food first to ensure they meet their protein needs before they feel full.
Papakonstantinou, E., Oikonomou, C., Nychas, G., & Dimitriadis, G. D. (2022). Effects of Diet, Lifestyle, Chrononutrition and Alternative Dietary Interventions on Postprandial Glycemia and Insulin Resistance. Nutrients, 14(4), 823.
https://doi.org/10.3390/nu14040823
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