No Need to Cut Carbs! South Korea’s Viral MZ Diet Blood Sugar Method Means You Don’t Have to Suffer Through Fasting Anymore
Turns out you can slim down just by eating in the right order~
Summary
- Adjust your eating order so you start with vegetables and protein, and save whole, unprocessed starches for last.
- Use sweet potatoes, brown rice, and quinoa in place of refined carbs such as bread and steamed buns.
- You can pair them with a moderate amount of unsweetened peanut butter or nuts to help slow the rise in blood sugar and ease hunger.
- Add a 15-minute light walk after meals to help your muscles use up blood sugar more efficiently.
Whenever you want to get back in shape, do extreme fasting and painstaking calorie counting leave you exhausted? Recently, a “MZ Diet” focused on blood sugar has taken off among younger generations in South Korea. This approach doesn’t advocate going hungry or cutting out all carbs. Instead, it focuses on keeping blood sugar from fluctuating. Simply change the order in which you eat the foods on your plate: vegetables first, then protein, and finally whole-food carbs. This can help keep blood sugar steady, reducing excessive insulin secretion and fat storage at the source.
- Related reading: Build more defined lower-body lines: A fitness expert recommends “interval walking” – simply alternate your pace for 3 minutes a day to get in shape!
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The key is controlling blood sugar fluctuations
MZ Diet is a broad term for a blood sugar-management approach to eating favored by millennials and Gen Z in South Korea. Many young people have even begun wearing continuous glucose monitors to observe how their blood sugar rises and falls after eating. When we eat large amounts of sugary foods or refined carbs on an empty stomach, blood sugar rises rapidly, prompting the body to release large amounts of insulin to lower it. Excess sugar is then converted into fat and stored. For those who dislike the mental fog caused by extreme fasting, this approach is relatively gentler and well suited to office workers with busy schedules who need to stay focused.
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Change Your Eating Order: The Golden 3 Steps and How to Choose Foods
1. Vegetables first: Fiber-rich vegetables can form a buffer layer in the gut, slowing the absorption of sugar from the foods that follow.
2. Protein next:Tofu, eggs, fish, and chicken breast can help you feel fuller while keeping energy release steady.
3. Carbs last:Eat carbs last, and swap white rice and bread for whole-food carbs such as sweet potatoes, brown rice, or quinoa to avoid sharp swings in blood sugar.
This approach is especially well suited to people who often feel drowsy after meals or tend to crave snacks and overeat in the afternoon. Pairing meals with 15 to 30 minutes of light activity, such as walking or taking the stairs, can further help muscles use blood sugar and double the efficiency of fat burning. Try changing the order in which you eat the foods on your plate at dinner tonight and experience the comfort of steadier blood sugar.
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