/Photo = YouTube ‘Sora’s Solplay’, ‘Umaizing Uhm Jeong-hwa TV’, ‘Hello, I’m Choi Hwa-jeong’ capture
“I plan to eat salad first, then protein and carbohydrates in that order.”
Actress Kang So-ra (34) has become a hot topic by revealing how she strictly follows her own eating rules at a buffet. In a video posted on Kang So-ra’s YouTube channel ‘Sora’s Solplay’ on the 19th, Kang So-ra, who visited the hotel buffet, said, “I eat salad and protein and carbohydrates,” and “When I eat salad, I tell my stomach, ‘Food is coming in now.’ Warm-up. “We are doing it,” he said.
The eating method introduced by Kang So-ra is the ‘upside down eating method.’ This is a method of dividing the nutrients in a meal into dietary fiber, protein, and carbohydrates, and consuming food in this order. The gist of it is that you can see weight loss effects without significantly changing the food you eat. /Photo = YouTube ‘Sora’s Solplay’, ‘Umaizing Uhm Jung-hwa TV’ capture Recently, in addition to Kang So-ra, several stars are recommending this eating method through YouTube. Last May, singer Uhm Jung-hwa revealed a scene of her eating breakfast in the video ‘Paris Fashion Week 72 Hours Vlog’. When the group tried to eat bread and juice first, Eom Jeong-hwa said, “We also exercised, but we shouldn’t eat bread first,” and recommended, “Eat the omelet first and then (the bread).”
In the same month, broadcaster Choi Hwa-jeong released a video titled ‘Life Noodle Restaurant Recommendation’ on YouTube, Choi Hwa-jeong said, “They say that if you eat vegetables or protein before carbohydrates, you won’t gain weight,” and “(Even if you eat the same amount), will a sugar spike occur in your body?” “Whether you wake up or not is very different,” he emphasized.
Is the ‘upside down diet’ effective?
/Photo = YouTube ‘Sora’s Solplay’, ‘Umaizing Uhm Jung-hwa TV’ capture What are the effects of the reverse eating method practiced by celebrities? In fact, eating foods separately in the order of dietary fiber, protein, and carbohydrates prevents blood sugar levels from rising rapidly and induces a feeling of fullness, which helps with weight loss. Even if you consume the same number of calories, the speed at which your blood sugar rises varies depending on the order in which you eat them.
According to the results of a study published in the ‘International Journal of Diabetes Management’ by a research team at Cornell University in the United States in 2015, the group that was controlled to consume dietary fiber first and then protein and carbohydrates after a meal compared to the group that ate the same diet in a free order. After some time, blood sugar levels were about 37% lower.
The research team said, “The group that controlled the meal order felt less tempted to eat fatty or fried foods,” and explained that following the meal order ultimately leads to consuming fewer calories.
Conversely, the principles of the diet can be found in the characteristics of each nutrient. Representative foods high in dietary fiber include vegetables and fruits, while foods high in protein include meat and fish. Grains such as rice and bread are high in carbohydrates.
Foods rich in dietary fiber are generally tough and require chewing and swallowing for a long time. It also takes a long time for the gastrointestinal tract to digest it. This is why it can prevent blood sugar levels from rising rapidly.
The reason protein is consumed before carbohydrates is also related to satiety. Eating foods rich in protein makes you feel fuller. Moreover, compared to carbohydrates, it accumulates as fat in the body at a slower rate.
The last carbohydrate to be consumed can be thought of as a ‘nutrient that should be consumed as little as possible.’ Refined carbohydrates such as rice, noodles, and bread are easier for the body to absorb than other nutrients. As a result, blood sugar levels rise rapidly. It is the nutrient that is most likely to be converted into fat in the body, so the principle is that if you fill your stomach with dietary fiber and protein, you will eat less carbohydrates for the sake of feeling full.
Experts also diagnosed that the ‘upside down eating method’ can help with weight loss. Gwang-won Kim, a professor in the Department of Endocrinology and Metabolism at Gachon University Gil Hospital, said, “Even if you eat food with the same amount of calories, if dietary fiber enters the stomach first, the speed of sugar absorption in the body is delayed,” and suggested, “It is more effective than diet management methods that are less sustainable, such as excessive starvation.”
However, “at least 5 minutes must pass for food to enter the intestines, and 20 minutes must pass for the hormones that make you feel full are secreted,” he said. “You should also chew your food thoroughly,” he recommended. The explanation is that the mere act of chewing food stimulates the central nervous system, allowing you to feel fuller faster than you eat.
Kim Young-ri, Hankyung.com reporter [email protected]
Given the individual variability in metabolism and dietary needs, how can individuals personalize the ”upside down” diet principles to best suit their unique health objectives?
## Interview: Is Eating “Upside Down” the Key to Healthy Weight Management?
**Introduction:**
Welcome to World Today News. Today we’re diving into the latest dietary trend sweeping across social media: the “upside down diet.” This method, championed by celebrities like Kang So-ra and Uhm Jung-hwa, involves consuming foods in a specific order – starting with fiber, then protein, and ending with carbohydrates.
Joining us today are two experts to dissect this trend:
* **Dr. Emily Carter:** Registered Dietitian and Nutritionist specializing in weight management.
* **Professor David Lee:** Specialist in Food Science and Metabolism at [University Name].
**Section 1: The Buzz Behind the “Upside Down” Diet:**
**Interviewer:** Dr. Carter, the article mentions several celebrities advocating for this method. Why do you think this approach has gained so much attention lately?
**Dr. Carter:** (Response)
**Interviewer:** Professor Lee, from a scientific standpoint, can you shed light on the physiological reasoning behind this eating order and its potential benefits?
**Professor Lee:** (Response)
**Section 2: Scientific Evidence and Potential Pitfalls:**
**Interviewer:** The article cites a study from Cornell University suggesting a link between this eating order and lower blood sugar levels. Professor Lee, could you elaborate on this research and its implications?
**Professor Lee:** (Response)
**Interviewer:** Dr. Carter, while the research seems promising, are there any potential downsides or factors to consider before adopting this method?
**Dr. Carter:** (Response)
**Section 3: Sustainability and Individualization:**
**Interviewer:** One concern with any diet trend is its long-term sustainability. Dr. Carter, how practical do you think the “upside down” method is for most individuals in their daily lives?
**Dr. Carter:** (Response)
**Interviewer:** Professor Lee, how important is individualization when considering dietary approaches like this?
**Professor Lee:** (Response)
**Section 4: Expert Advice and Takeaways:**
**Interviewer:** For our viewers considering trying the “upside down” diet, what key takeaways should they keep in mind? Dr. Carter, what would your general advice be?
**Dr. Carter:** (Response)
**Interviewer:** Professor Lee, what additional insights can you offer based on your research in food science and metabolism?
**Professor Lee:** (Response)
**Closing:**
We thank Dr. Carter and Professor Lee for providing valuable insights into this trending dietary approach. Remember, it’s always best to consult with a qualified healthcare professional before making significant changes to your diet.
Stay tuned for more informative discussions on World Today News.
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