Doctor advises on how to eat for effective weight loss in office workers

Prioritizing meat, then vegetables, and finally rice can stimulate the body to naturally release weight-loss hormones without concerns about carbohydrates turning into fat.

Busy lifestyles make eating out an unavoidable habit for most office workers. However, the high fat, sugar, and carbohydrate content in processed foods often causes weight loss plans to fail repeatedly.

To address this issue, doctor Hsiao Chieh-chien, a weight loss and metabolism specialist, provided practical meal selection guidance specifically for those who frequently eat out. In a post on his personal page on 12/8, he challenged the notion that losing weight is impossible when dining at restaurants.

Doctor Hsiao instructs on how to properly eat a meal box. Video: Facebook Hsiao Chieh-chien

Doctor Hsiao stated that changing the eating order at each meal can stimulate the body to naturally produce weight-loss hormones. Specifically, the first foods to prioritize are protein-rich meats like chicken thighs or pork ribs. When consumed, these foods stimulate the intestines to secrete GLP-1 hormone, which is the main active ingredient in many popular injectable weight-loss medications today. Adjusting the eating order helps the body naturally synthesize this hormone.

Illustration: Curry Trail

The doctor added that the next step is to eat green vegetables, roughly three handfuls, which helps reduce one-third of the post-meal blood sugar increase.

Finally, it is time for rice and other carbohydrates. Thanks to the protein and fiber consumed beforehand acting as a buffer, blood sugar will rise slowly, minimizing the risk of carbohydrates converting into excess fat.

"It's the same meal, but if eaten in the correct order, the body's reaction will be entirely different. That is the core of my 'carbohydrate cycling weight loss method'," he said.