First of all, using the word "satiety" to describe the state of appetite can be understood as satisfaction and satiety after eating, and there is no motivation to eat more. There are many ways to feel full, such as drinking water.
But today, from the perspective of nutrition and health, I have summarized 20 kinds of foods to help you lose weight.
Foods with low calorie and high dietary fiber
Foods with high dietary fiber can improve satiety and delay eating.
It is generally believed that dietary fiber refers to edible plant components that can resist digestion and absorption of human small intestine and ferment partially or completely in large intestine.
It can promote chewing and saliva secretion, and help to generate satiety signals, especially soluble dietary fiber, which absorbs water and expands after entering the stomach, can significantly delay the absorption of nutrients, promote gastric expansion, and stimulate nerve conduction satiety signals.
1, konjac
Amorphophallus konjac is one of the fat-reducing foods of network celebrities. The calorie of 100g konjac powder is about 335 calories, but the calorie of konjac products is extremely low, such as konjac silk, which is 6 to10g.
Amorphophallus konjac is rich in dietary fiber, which helps to feel full, so it will also be used to make fat-reducing snacks, such as jelly, konjac shredded noodles, konjac cold noodles and so on. As long as it is not added with a bunch of seasonings and additives, it is not suitable for people with poor gastrointestinal function and indigestion.
2. Corn
Take one160g of fresh corn as an example. Because its edible part is 46%, the calorie of a corn is only about 80 calories, and the dietary fiber content of fresh corn is about 2.9 grams per 100 gram, which is higher than that of rice. China residents' dietary guidelines suggest that rice is delicious and corn should be arranged.
3. Cauliflower
Broccoli can often be seen in various fat-reducing recipes. Broccoli has about 27 calories per 100g, dietary fiber is about 3.7g, and it is also rich in vitamin C. There are many cooking methods, such as frying, cold salad or directly sprinkling black pepper, and baking in the oven. It is nutritious and delicious.
Step 4: carrots
Every100g carrot is only about 4 1 calorie, which is not only rich in dietary fiber, but also contains carotene to protect eyes. In addition, it contains a lot of vitamin A, which is helpful for bone growth, but the taste of carrots is not acceptable to everyone.
5. Mushrooms
For example, fresh mushrooms have 26 calories per 100g, Flammulina velutipes has 32 calories per 100g, and Pleurotus ostreatus has about 24 calories per 100g. Their dietary fiber is 2g/ 100g, so they can be safely eaten.
6.pumpkin
Low calorie,100g is only 23 calories, which is lower than carrots! Boiled or boiled pumpkins taste soft, waxy and sweet. Some people have invented a recipe for making low-calorie cakes with pumpkins instead of flour. If you are greedy during fat reduction, try it.
7. Lotus root
Lotus root contains about 42 calories per100g, which is really not low compared with previous vegetables, mainly because of the high carbohydrate content of lotus root.
However, the lotus root has a strong taste, containing about 2.6 grams of dietary fiber per 100 grams. Think about eating more lotus root slices when eating hot pot, and you will be a little full.
8. Auricularia auricula (containing water)
After soaking in water, the heat per 100g is about 27 calories, and the dietary fiber content is about 2.6g Auricularia auricula is crisp and refreshing, and it is more delicious after being pickled in a pickle jar. However, after pickling, the nutrients of auricularia auricula will lose a lot. It is recommended to eat as soon as possible after soaking.
9. Spring bamboo shoots
Its calorie is 25 calories per100g, and it is also rich in dietary fiber and trace elements, which helps digestion and relieve constipation. It is called "Mountain Eight Treasures", and its meat and vegetables are versatile. Fresh bamboo shoots are not only not bitter, but even sweet.
10, okra
Also known as croissant, the calorie per 100g is 25 calories, and the dietary fiber content is about1.8g. Okra has high nutritional value and unique and sticky taste. Some people may not be used to this, but tender okra tastes particularly fresh.
Low calorie and high protein food.
In addition to dietary fiber, foods with high protein content also contribute to satiety, which is stronger than that produced by fats and carbohydrates with the same calories.
Under the same calorie, the higher the protein content in food, the stronger the satiety. One more thing, protein food itself has a high food thermal effect, which is 4-5% for fat, 5-6% for carbohydrate, and 30-40% for protein food.
The more you eat, the more calories you burn, and the feeling of fullness is still strong. Eating during weight loss is very cost-effective ~
1 1, pure milk
The calorie per 100g of pure milk is about 53 calories. It should be noted that pure milk here means that there are only raw milk and no other additives on the ingredient list, so don't consider those milk drinks.
The protein content of different brands of milk is also different, so we should pay attention to the protein content on the nutrient composition table when purchasing.
12, egg white
The calorie of an egg is about 70 to 80 calories, and the protein content is about 7 to 8 grams, which not only meets the needs of the human body, but also prolongs the satiety after meals. Moreover, eggs are the food with the highest amino acid content and have all the advantages, so they are the king of cost performance!
? 13, chicken breast
The calorie per 100g of chicken breast is about 133 calories, which looks higher than that of 100g of white rice, but its fat content is low, with only 5g fat per 100g, which is nearly 20g in protein. Chicken breast is easy to cook and the price is not high. It is a very common fat-reducing food.
Most fish
Take sardines as an example, the calorie per100g is 88 calories. Fish are generally rich in protein, and its protein content is about 15% to 22%.
In addition, fish also contains various amino acids necessary for human body, especially leucine and lysine, which is a high-quality protein. Moreover, fish meat is soft and tender, easier to digest than other meats, and is very suitable for eating during the fat reduction period.
But we should also pay attention to the high fat content of some marine fish. For example, the fat content of salmon can be as high as 8%, while the fat content of cod is only 0.5%. Although it mainly contains unsaturated fat beneficial to human body, the total amount should be controlled. The amount of each meal can be controlled in the size of a palm ~
15, shrimp
The calorie of shrimp is about 80 to 90 calories per100g. It has high nutritional value and is rich in protein. Protein content is about 16g to 23g, and its fat content is low, mostly unsaturated fatty acids.
Even the spicy crayfish, which seems to use a lot of oil, is not high in calories because of its few edible parts. As long as you don't swallow the oil soup of fried lobster, you can rest assured to eat lobster.
Is there any other way to improve satiety?
Besides dietary fiber and protein contained in food itself, it can improve satiety, and eating habits are also very important.
Such as eating less and eating more. By increasing the number of meals, eating moderately between meals and sharing the weight of each meal, the satiety will last longer.
Secondly, we can control the intake by adjusting the order of eating, such as drinking soup before meals, eating vegetables, meat and the last staple food when eating, so that we can feel full in advance, thus reducing the intake of staple food.
Finally, when eating, chew slowly. The bigger the food you eat, the smaller the inhibitory effect of food on hunger, and the longer you chew food, the smaller the total income of food.
Try to ensure that the eating time is 25-45 minutes, which can not only reduce the intake in time, but also prolong the satiety time. So don't gobble, it's not a very handsome way to eat!
I told you all the foods and methods that are suitable for eating. If you want to lose fat successfully this summer, try it!