Recent studies on food order found that eating vegetables, fat or protein first and carbohydrates like pasta or rice last has several benefits. It can improve blood sugar levels and slows down the digestive process, which makes you feel fuller for a longer time. This effect helps to lose weight.
Here is how it works: Eating vegetables first promotes the release of glucagon-like peptide-1 (GLP-1) from the gut. GLP-1 is known to suppress appetite and slow down the emptying of the stomach. Popular weight loss drugs like Ozempic or Wegovy are GLP-1 analogs and basically mimic the effect of the endogenous hormone GLP-1.

While the weight loss drugs are very popular at the moment, they are also expensive. The good news is that you can get similiar effects by just eating your vegetables, fat or protein first and carbohydrates last.
Here are some additional scientific tips that might help with weight loss:
Eat green leafy vegetables: In one study, people who ate vegetables like spinach and kale experienced higher GLP-1 levels and lost more weight compared to the control group.
GLP-1 production is boosted by eating protein-rich foods. Products with a high protein content include fish, meat, pulses, eggs and dairy products.
Eat slowly: Chewing and swallowing food sends satiety signals to the brain. The body reacts with increased saliva and gastric juice production. Studies indicate that chewing longer during a meal increases satiety. The reason for this is that we only become consciously aware of satiety signals after roughly 20 minutes. Avoid distractions while eating, such as watching TV, talking on the phone, chatting or surfing. They lead to faster and more unconscious eating.