Bad eating habits

If you want to have a healthy posture, you must have regular eating habits. Looking back, have you been eating irregularly, overeating on holidays and rest days, and overeating under pressure? Over time, you naturally make your poor stomach swell. As a result, the more you eat, the faster you get hungry. ...

In view of this, it is forbidden to use rude dieting methods, which can gradually reduce the amount of food, and only eat seven full meals, and don't overeat.

Love to eat foods with high glycemic index.

Glutinous rice, candy, French fries and other foods are delicious, but their own "high sugar" properties have to be prevented. When the food with high GI (glycemic index) enters the intestine, the produced glucose quickly enters the blood because it is digested quickly and absorbed well, and then the blood sugar drops rapidly, and soon it is hungry.

How can I eat full and not be fat?

Then choose more foods with low calories and strong satiety!

Low calorie and whole foods are highly recommended.

Foods rich in dietary fiber

Dietary fiber is a kind of polysaccharide, which is divided into soluble dietary fiber and insoluble dietary fiber. It can neither digest nor absorb, nor generate heat. Dietary fiber enters the digestive tract with food, which can not only absorb water to increase capacity and enhance satiety, but also slow down the rise of blood sugar, prevent us from taking in too many calories and avoid fat accumulation. In addition, insoluble dietary fiber can directly promote gastrointestinal peristalsis, help waste excretion and prevent constipation.

celery

Because each100g contains only 17 calories, celery can successfully enter the low-calorie food form. Celery is rich in potassium, vitamin B2 and other ingredients, which can supplement the vitamins needed by the human body in the process of losing weight. At the same time, it is rich in water and dietary fiber, which has a good performance in suppressing appetite. Therefore, celery makes your weight loss path not only healthy, but also full and delicious.

Cauliflower

Broccoli with 36 calories per100g is one of the favorite foods with high dietary fiber for many Victoria's secret models. The high fiber content can effectively reduce the absorption of glucose in the digestive tract, and a large amount of dietary fiber can absorb water and swell in the stomach, resulting in satiety, which is helpful to control food intake and achieve the purpose of controlling weight.

Food rich in protein.

Compared with carbohydrate or fat, high-protein food can make the brain produce signals to control eating impulse, and make people feel full, thus suppressing appetite and reducing calorie intake, thus controlling weight and reducing the risk of fat accumulation.

cod

Cod contains 88 calories per 100g, and its high-quality protein can fully stimulate the satiety nerve of human body and make the brain send out the signal of "I'm full" for a long time. According to the relevant research data of European Clinical Nutrition, cod is rich in unsaturated fatty acids besides protein, which can also make people feel full.

Frozen tofu

Frozen tofu contains only 8 1 calorie per 100g. When tofu is frozen, the acidic substances produced will make frozen tofu porous, nutritious and low in calories, and its own plant protein can affect the hormones responsible for transmitting satiety signals in the gastrointestinal tract and inhibit the desire to eat.

Food that needs to be chewed slowly

cucumber

Cucumber with only 65,438+06 calories per 65,438+000 grams is crisp and refreshing when eaten raw, and contains a lot of water. Eating in moderation will make you feel full. Because it is rich in vitamins and trace minerals, and the propanol diacid contained in it can inhibit the conversion of sugar into fat, cucumber has become a veritable "red man" on the diet table.

apple

100 grams of apples with only 54 calories contain pectin, which can slow down digestion and enhance human satiety. So apples are also one of the common side dishes in many dinners. Adding apples to salads or fresh slices of apples to sandwiches will make your food healthier and fuller.

In addition to choosing suitable satiety food, we can also adjust our eating habits and cooking skills to get satiety.

1

Drink soup or eat fruit before meals.

Drinking soup before meals can make the stomach not feel too hungry, and at the same time, it can make the staple food you eat swell up and prevent overeating. Fruit is big, so eating fruit before meals can take up part of the stomach volume and reduce the amount of food eaten at dinner.

2

have many meals but little food at each

Eat less and eat more meals, that is, divide the diet of a day into a few and many meals, and each meal can be 6 or 7 minutes full, which can prevent hunger and effectively reduce the calorie intake of the next meal. After a period of persistence, you will be pleasantly surprised to find that you can feel less hungry by eating less every time.

three

Make food more textured when cooking.

The so-called thickness of food texture generally refers to whether the texture and taste of food are thick and sticky or thin and clear. Thick food can stimulate people's mouth, make the brain feel full, reduce food intake to a certain extent, and help control calorie intake. Such as mashing or thickening dishes.

The truth of not having enough to eat finally came to light. Choosing to eat less low-calorie food, developing good eating habits, paying attention to the choice of cooking methods and enhancing satiety can make your healthy weight loss delicious and full of "full" happiness.