These dietary fibers can also improve the intestinal environment, help increase beneficial bacteria and maintain intestinal health.
Eat these: green leafy vegetables, broccoli, oats, whole wheat bread, sweet potatoes, brown rice and miscellaneous grains, fungi, fruits and so on. Are all foods rich in dietary fiber. Remember to eat more every day!
Eat more foods with high protein and low fat, and get enough protein during weight loss. Protein takes a long time to digest. An experimental study at the University of Sydney found that eating a proper amount of protein is more conducive to controlling appetite and reducing fat intake. Adequate protein will make your body less hungry and prevent you from receiving the signal of overeating when you are not eating.
Eat these: lean meat, fish and shrimp, chicken breast, milk, beans, quinoa and so on. They are all high-protein and low-fat foods, which not only make the body feel full, but also make it easier to lose weight.
Eat healthy snacks between meals. There are two times in a day that will make you feel a little hungry. One is in the morning 10, when your body's metabolism is faster. The other is at 3-4 pm, and the glucose content in the body is low. You can add meals at this time. Eating healthy snacks, such as nuts (about 10g), yogurt, bananas, soy milk or fruit, can help prevent overeating at dinner and effectively control appetite!
The calories of extra meals should not exceed 200 calories. Of course, if you arrange an extra meal for yourself, you should eat less dinner, so as to ensure that the total calories in a day are not exceeded.
4 adjust the order of eating. Everyone may be confused. When you are filled with vegetable salad, corn soup, fruit bowl, steak and chicken legs, what will you eat first? The order of eating also determines how much you eat!
1. Eating fruit is large in size and low in calories. Eating before meals is good for controlling calories, and the vitamins in it can be better absorbed by the human body.
Drinking more water and soup will make your stomach feel full, and now your stomach is half full.
Eating vegetables contains dietary fiber and vitamins to make you feel full.
Eating high-protein food and meat dishes, such as steak and chicken, will help to supplement protein.
5. Eat rice as the staple food. At this point, the stomach is already seven points full. Eating a little rice can make your stomach fuller and your blood sugar will not rise so fast.
This kind of meal order can naturally control your food intake, which can not only ensure adequate nutrient intake, but also avoid excessive fat. Seven points full is not a problem.