With age, especially during perimenopause, women’s estrogen levels decrease, leading to increased appetite and abdominal fat accumulation. Traditionally, desserts are considered taboo for weight loss, but the latest research and nutritionists’ opinions show that properly adjusting the order of diet and eating dessert first may help lose weight.
The psychological and physiological mechanism of dessert first
Registered dietitian Avery Zenker pointed out that restricting favorite foods can trigger a “scarcity mentality” and lead to subsequent overeating. Eating dessert first can reduce this psychological pressure, improve dietary satisfaction, and help maintain healthy eating habits.
The rapid absorption of sugar in desserts can cause insulin response, but the intake of protein and fiber can moderate blood sugar fluctuations, reduce hunger and the risk of overeating.
The role of key nutrients
Protein and fiber slow down sugar absorption in meals, stabilize blood sugar and insulin levels, and help control appetite and energy intake.
Practical suggestions
- Eat desserts in moderation to avoid excessive sugar intake.
- Pair with high-protein and high-fiber foods to balance blood sugar response.
- Pay attention to the overall diet quality and total calorie intake. The order is important, but the amount is more critical.
The strategy of eating dessert first, combined with scientific diet and psychological adjustment, can help women over 45 years old better manage their weight, break traditional dietary taboos, and achieve sustainable healthy life.
