Manipulating the way that you eat may help with your body composition.
When we eat protein and fat first the stomach wall expands causing stretch receptors to signal to the brain that the stomach is full. The food then passes into the small intestine and cholycystokinin (CCK) gets released which again signals to the brain that one has eaten adequate food. CCK mediates a number of physiological processes, including digestion and satiety.
When you eat carbohydrate first it generally doesn't get stored in the stomach for the same length of time and has less of a stretch reflex effect signalling to the brain. It also does not signal the small intestine wall to release CCK. Only when carbohydrate gets in to the blood does it raise insulin after which the brain registers that one is full. Managing insulin is crucial for fat loss but also for muscle gain, longevity and immune health.
Studies have shown that people who eat vegetables and protein first at a meal their blood sugar levels were 29% lower at 30 minutes, 37 percent lower at 60 minutes and 17% lower after 120 minutes.
IF YOUR GOAL IS FAT LOSS OR BODY COMPOSITION MAINTENANCE THEN EAT PROTEIN AND VEG FIRST.
When is this NOT a good idea....
If you're are focusing on lean mass gains or glycogen replenishment. Eat your carbs first to spike insulin and ensure the meal contains good quality protein.
You don't have to finish your whole plate of protein then eat all your green veg and then your carbs. But eating some first will make a difference. REMEMBER.......
REST AND DIGEST
Focus on nourishing your body and enjoy your food!!