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As you get older, your body goes through natural changes, including frustrating hormonal fluctuations. When entering perimenopause, estrogen levels drop, leading to an increase in appetite and stubborn belly fat. Surprisingly, starting your meal with dessert could potentially aid in faster weight loss. We talked to a registered dietitian who shares insights on how indulging in dessert first can benefit fat loss for individuals over 45.
Can Eating Dessert First Support Fat Loss?
According to Avery Zenker, a registered dietitian at MyHealthTeam, the idea behind this approach is influenced by psychological and hormonal aspects. She explains, “Depriving ourselves of foods we enjoy can trigger a scarcity mindset, often resulting in cravings, overeating, or binge eating later on. By allowing ourselves to enjoy dessert at the beginning of a meal, we may diminish feelings of deprivation, promote satisfaction, and establish more sustainable eating habits.”
In essence, satisfying your sweet cravings at the onset of a meal can break the cycle of strict dieting followed by overindulgence. Studies indicate that adopting intuitive eating techniques, which emphasize flexibility and permission to enjoy typically restricted foods, can contribute to better weight management and enhanced control over emotional eating. Therefore, if incorporating dessert as the first course fosters a healthier relationship with food, it could potentially decrease cravings and episodes of overeating in the long term.
“Eating dessert first may increase adherence to an overall consistent healthy eating pattern, potentially leading to more sustainable weight loss long-term,” Avery adds. “One of the main reasons individuals don’t maintain weight loss longer-term is lack of adherence to a healthy eating pattern. Unfortunately, there is a lot of messaging towards women in this age group telling them they should eat or look a certain way, which contributes to a scarcity mindset.”
Quantity Over Order
The order in which you eat certain foods/meals absolutely makes a difference, but the quantity of each is more important.
“Protein and fiber (and fats to a lesser extent) slow the absorption of glucose into the bloodstream,” Avery explains. “They lead to a milder spike in blood sugar and insulin. Eating protein and fiber can help reduce cravings, maintain stable energy levels, feel more full and satisfied, and help improve metabolic health over time.”
On the other hand, eating dessert first can result in fast glucose absorption, yielding a stronger insulin response.
“Main point: Eating an adequate amount of protein and fiber along with a moderate portion of carbohydrates is more impactful on blood sugar than the order of the foods eaten within a meal,” Avery says.
Alexa Mellardo
