Why Experts Say Nutrient Sequencing Works

“MRC Orange Park Can Explain How Intake Strategies Work and Why”

Nutrient sequencing of food intake is a new approach to weight maintenance that does not rely on food restrictions but involves the timing of consumption of macronutrients in a specific order to support stable blood sugar levels. This makes sense, as unstable levels trigger insulin production, which in turn increases cravings for high-calorie foods, lowers overall energy level, and encourages your body to store excess energy as visceral belly fat rather than burning it.

Additionally, elevated blood sugar can further disrupt metabolic efficiency by increasing inflammation. That means nutrient sequencing may be especially helpful for pre-diabetic adults that generally have higher-than-normal blood sugar levels and type 2 diabetics who are required to pay close attention to selecting the foods they choose to eat. With nutrient sequencing, it’s not just the foods you pick (which are still important) but more about the order in which they are eaten.

Although the impact of nutrient timing on blood sugar may be comparable to diabetes medications, it is not just those with diabetic disorders that can benefit from sequencing. A study that blended healthy and type 2 individuals found that simply eating fish or meat before rice (starchy carbohydrate) rather than the reverse order, resulted in higher levels of glucagon-like peptide-1 (GLP-1) in both groups. Another benefit of nutrient timing is this approach ensures you get a protein-forward intake of lean meats and low-glycemic whole foods at each meal.

Protective principles of three-axes meal sequencing...

The three axes of meal sequencing is a science-backed metabolic concept that recommends eating food groups in a specific order to help protect your body against inflammation and metabolic-related disease. The latest science suggests that meal sequencing, even if you eat the exact same amount of food, can reduce post-meal glucose spikes by up to 75%. So, to minimize oxidative stress while optimizing fullness, follow the protective sequence that begins with non-starchy vegetables (soups, salads or steamed), followed by lean proteins (fish, chicken or tofu), and last but not least, complex starches for whole foods (brown rice, fruit). This physiological order provides a satiety response early to prevent overeating, a glycemic response to smooth out blood sugar spikes, and an oxidative response to neutralize free radicals that accompany digestion. Plus, applying the three-axes of nutrient sequencing can significantly reduce glucose and insulin spikes.

METABOLIC BOOSTING FOODS TO AID WEIGHT CONTROL

Although metabolism is a natural process that your body uses to convert food into energy, it can slow down due to things that are completely out of your control, such as genetics. However, among the healthy things that you can do to boost metabolic efficiency are consuming foods your body needs each day and continuing to exercise regularly as you grow older. In addition, whereas water isn’t a food, staying well-hydrated has a metabolism-boosting effect that helps your body be better at just about everything it needs to do.

Since nutrient sequencing of foods starts with non-starchy whole foods like broccoli, leafy greens, kale, and peppers, their high-fiber and water content get the ball rolling by making your feel fuller sooner. Plus, capsaicin sources like chili peppers can slightly boost metabolism while promoting fat oxidation. High-protein foods increase diet-induced thermogenesis to produce heat as well as the thermic effect of food, which is the energy your body uses to digest, absorb, and store food that makes up about 10% of your daily energy expenditure.

After eating low-glycemic, high-fiber whole foods, consuming sources of lean proteins like eggs, fatty fish, lean meats, skinless chicken breasts combined with healthy sources of fats, such as avocado and olive oil, can slow down gastric emptying of food into your digestive system to increase satiety and reduce food cravings for high-calorie, high-sugar and high-fat comfort foods. Generally speaking, nutrient timing by following the three axes of meal sequencing may significantly reduce unwanted glucose and insulin spikes that can lead to fatigue, insulin resistance, hunger, and eventually unintended weight gain.

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By rearranging the food on your plate, you can practice nutrient sequencing by eating different food groups in a specific order within a single meal. This in turn changes the timing of how your body processes sugar and triggers release of key weight-related hormones. It increases naturally produced GLP-1 that promotes satiety and can reduce post-meal blood sugar spikes to avoid unwanted storage of both subcutaneous and visceral fat. In fact, food intake in the right order means you can even wait a few minutes before eating complex carbs after you finished eating your non-starchy vegetables. If you’re trying to decide whether a prescription-based weight loss plan or a more holistic metabolic weight loss program is right for you, contact MRC Orange Park today. One of our weight loss coaches will be in touch to discuss how hormone imbalances, genetic factors and key lifestyle habits may have slowed your metabolism and led to unintended weight gain. After all, hormonal balance can be restored and disrupted metabolic rates can be reset with a personalized approach.