Lose weight healthy
Lose weight healthy
In an attempt to figure what is going on in one’s stomach when one eats and drinks, Dr Michael Mosley, the author of the Clever Guts Diet and other great educational books, swallowed a centimetre long pill camera.
He was soon watching the food and drink that had just swallowed arrive into his stomach. He saw the liquid swiftly run down the walls to the bottom of the stomach, where it joins the small intestine (known as the gastroduodenal junction). Down there is a muscular valve, the pyloric sphincter, which acts like a bouncer at a night club deciding who or what is allowed to pass.
When the sphincter is contracted (closed) it holds the food you’ve eaten in your stomach, allowing the digestive juices and mechanical pounding to do their work. Once it decides that something has been sufficiently pulverised, it opens up and allows it to pass into your duodenum.
After a brief pause, the pyloric sphincter decided that the apple juice that Dr Mosley drank earlier was ok, so it was allowed to pass to his small intestine, like water emptying out of the bath.
After the juice has passed to his small intestine and gave immediate sugar hit, Dr Mosley watched the solid part of his meal (steak, chips and vegetables) being churned up by the muscles in his stomach whilst being doused in gastric juices at the same time. The vegetables (kale) was extremely fibrous, so it took a while to get processed. The potato chips, on the other hand, quickly started to break down through the work of acid and enzymes. Reduced to a soggy mass, they were the first ones to be passed to the next part of the digestive process – the small intestine.
Note: Food that is low in fibre (potatoes, rice and break) converts into energy very quickly. Once it reaches your small intestine, it is broken down and absorbed to give you a big blood sugar surge. On the other hand, food that is rich in protein, fat or fibre, takes much longer to be processed and absorbed, resulting in a gradual release of energy.
1. Do not drink your calories. Unlike those in food, the calories which come in a liquid form, do not only fail to fill us up, but are often a source of very quick sugar hit.
The difference between eating a piece of fruit and drinking fruit in the form of a juice, is that a piece of fruit has far more nutrients and a lot more fibre, which means it will hang around your stomach much longer and release sugar slower. Taking fibre away through juicing means that you can consume more fruit in a liquid form, ending up digesting a highly concentrated fructose content.
2. When you consume food that takes longer to be processed and delays ‘giving up’ nutrients, your brain does not get the signal that you are full before you have to make a decision about a second portion or dessert. This is the reason we often have a ‘second stomach’ when it comes to dessert! If you are on a weight loss mission, it is therefore advisable to eat slowly, taking time over your meal and pausing after the main course. As Dr Mosley says ‘you will find that the desire for a sugary dessert begins to fade’.
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Source: The Clever Guts Diet, Dr Michael Mosley 2017