First protein, then fiber. The science behind meal sequencing and how to do it.

Some researchers say meal sequencing is an effective dietary strategy, especially for the prevention and management of diabetes and obesity.

The idea behind it is that you should eat foods in a specific order.

Having protein, healthy fats and fiber-rich, nonstarchy vegetables before consuming refined carbohydrates like white bread and white rice, or foods that are made with white flour or added sugar.

The eating strategy may improve obesity thanks to enhanced GLP-1 .