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Yon's Talk

How to eat the same foods
without gaining weight

Hello. I am Ji-yeon Hong, Director of Yon Oriental Clinic.

Did you have a good Lunar New Year holiday? While holidays are enjoyable, they can be a difficult season for those on a diet, and also a time when those with weak digestive systems may face challenges. In fact, many people visit our clinic for digestive issues after the holiday break.

Today, I would like to share some useful information regarding dining, based on my recent visit to the Goyang City Oriental Medicine Practitioners' general meeting buffet.

Buffet photo
Diet Secret

Can you eat the same amount
without gaining weight?

After visiting a buffet for the first time in a while, a few thoughts came to mind that I really wanted to share with you. You might already know these things, but because they are hard to put into practice, please make sure to follow them!

Would you believe me if I said there is a way to not gain weight even when eating the same amount and same types of food? The answer lies in the 'order of eating'.

Of course, it would be even better to control your portions and choose only healthy foods, but the key to "how to eat the same amount and same type of food without gaining weight"—the premise of the question—is the sequence of your meal. Imagine you are at a buffet with various food options, and think about which foods you usually reach for first.

My Sequence

An example of the actual order
to fill your plate at a buffet

Salad Step 01

Without hesitation, first:
Various fresh salads

Sashimi, Meat Step 02

Sashimi, shrimp, sushi, meat, etc.
Focus on protein and fats

Noodles Step 03

Buckwheat noodles, rice noodles, etc.
Carbohydrate-based noodles

Dessert Step 04

Various breads, fruits, ice cream,
and an Americano

While my method may not be the absolute "correct answer" for everyone, it is a method very close to the ideal.

Ideal Order

The most ideal order
to prevent glucose spikes

The order in which we consume food
has a profound impact on the blood glucose curve.

Spaghetti and bread
POINT 01

Step 1: Fiber

Eat vegetables first. If dietary fiber enters the system first, it can effectively delay the rise in blood glucose.

POINT 02

Step 2: Protein and Fat

Next, consume protein and fats such as meat or fish. This provides satiety to prevent overeating and stabilizes insulin levels.

POINT 03

Step 3: Starch and Sugar

Carbohydrates and sweet desserts should be eaten last. This is essential for maintaining a gentle blood glucose curve.

POINT 04

Beware the lure of appetizer bread

If you eat the complimentary bread served before spaghetti first, you will experience a glucose spike. Be sure to add a salad and eat that first!

Clinic Care

Customized dietary counseling and weight management

While total calories are important, how much sugar is included in the food and the order in which you eat
are the key factors in stabilizing insulin and preventing obesity and type 2 diabetes.

If you would like more detailed, personalized consultation, please feel free to knock on the door of Yon Oriental Clinic.

Appointments & Inquiries: 031-935-5758

Location/Directions: Please schedule a consultation via KakaoTalk or phone call.
(Parking is convenient at the Pung-dong Public Parking Lot No. 2.)

"Let's all become slimmer and healthier
through wise eating habits!!!"