Dr. Suzanne Ferree, human performance expert on meal sequencing: “It helps with slowing down that glucose absorption”

Eating healthier and losing weight were among the most popular New Year’s resolutions at the start of 2026, as you would expect. There are, of course, plenty of ways to go about achieving either goal, although meal sequencing may not be one everyone is familiar with.

What is meal sequencing?

Meal sequencing is a relatively recent wellness trend, made popular by health experts and nutritionists sharing tips on social media.

The concept itself is fairly simple. Instead of focusing only on what you eat, meal sequencing emphasizes the order in which foods are consumed.

First, you eat vegetables and other fiber-rich foods, which help coat the stomach and slow sugar absorption. Proteins and fats come next, further slowing digestion and helping you feel full. Finally, you finish your meal with carbohydrates and starches, which your body is now better prepared to process.

Why doctors recommend it

Traditionally, meal sequencing has occasionally been suggested by doctors to patients with type 2 diabetes or prediabetes, conditions linked to higher-than-normal blood sugar levels. The idea is that changing the order of foods can help manage post-meal blood sugar spikes.

That potential benefit, however, may not be limited to people with blood sugar concerns. Some experts believe meal sequencing could also help those trying to lose weight or simply eat more mindfully.

“The order of how you eat your food is important,” says Dr. Suzanne Ferree, who has been studying longevity for more than a decade. “So eating vegetables first, protein second, and any carbohydrates, including drinks, as your last intake is the way to go. It helps with slowing down that glucose absorption, so that you’re not getting such high spikes of blood sugar.”

Can meal sequencing help with weight loss?

While reducing blood sugar spikes is often cited as the main benefit, meal sequencing may also support weight management by helping you feel fuller sooner, which can lead to a lower overall calorie intake. Some proponents also claim it can help prevent the familiar post-meal energy crash, making afternoons a little more productive and a little less nap-friendly.

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