2. High in fat, such as nuts. In addition, beans such as red beans, soybeans and kidney beans are good choices for long-term satiety.
3. Food with rough taste (containing high fiber and coarse particles)
Australian scientists have done research with all kinds of bread with the same energy, and found that the same white bread is rough and chewy, which makes people feel full easily; Bread with soft taste is not easy to make people feel full, and it takes a short time to empty in the stomach. So the satiety of food is also related to the roughness of taste. Generally speaking, foods with high fiber content, coarse particles and slow chewing speed will have a stronger satiety.
Extended data:
TOPSANTE, a French health magazine, pointed out that this is probably related to the colonies existing in the digestive tract.
Researchers and doctors at the University of Puerto Rico and Mayo Clinic University in Rochester found that some intestinal bacteria can break down carbohydrates to provide energy for the body, which explains why some people find it more difficult to lose weight than ordinary people.
The research data comes from 26 participants in a weight-loss program who want to lose weight through dieting, physical exercise and changing behavior habits.
During these three months, all participants in the project lost an average of 3.7 kilograms. The researchers divided them into two groups. The first group has 9 members, losing more than 5% weight, with an average of about 8 kg, which has achieved remarkable results. The second group has 17 members, and the weight lost is less than 5% of their own weight, with an average of 1.5 kg, and the effect is not obvious.
By analyzing the feces of the participants at the beginning and end of the project, scientists found that the number of bacteria decomposing carbohydrates in the intestines of the group members with no obvious weight loss effect was far more than that of the group members with significant weight loss effect. There are more intestinal bacilli in the group with no obvious effect, and more koalas in the group with obvious effect. ? detailed
8 hottest healthy diet recipes in early autumn? Help you eat a good figure
When early autumn comes, I want to have a slim figure, but I don't want to give up the delicious food in front of me. Is it possible to eat well without getting fat? Let's take a look at the diet recipes in eight popular food blogs recommended by the French version of Vogue. They are beautiful and healthy!
1, quinoa salad menu
Ingredients (2-3 people):
1 Medium-sized sweet potato, diced; Extra virgin olive oil; 1/2 cup chickpeas, cooked, drained and washed; 1 cup cooked quinoa; 1/4 cup chopped purple cabbage; 1 cup cheese crumbs; 1/4 cup almond, roasted and chopped; 2 shallots, chopped; 1/2 lemons, juicing; Spinach seedlings; Salt and pepper
Exercise:
Preheat the oven to 200 degrees, put the diced sweet potatoes on a plate, sprinkle with a little olive oil, a little salt and pepper, and bake for 25-35 minutes. Stir the baked sweet potato with chickpeas, quinoa, shallots, purple cabbage, cheese, almonds and spinach seedlings, and sprinkle with oil, lemon juice, salt and pepper. If you want to make the baked sweet potato spicy, you can add cumin and coriander to the sweet potato, or add Chili powder to the sweet potato and bake it in the oven.
2, banana berry milkshake formula
Ingredients (1-2 people):
1 large cup of organic mixed berries (160g), frozen or fresh; 1 cooked banana (100g), sliced and frozen; 2-3 spoonfuls of coconut milk or almond milk; 1 tbsp natural protein powder or vanilla powder (optional); 1 tablespoon unsweetened shredded coconut; 1 spoon Chia seeds; 1 tablespoon of hemp seed; Oats; Favorite fruit
Exercise:
Stir berries and bananas in a blender, add coconut milk (or almond milk) and protein powder (optional) and stir again. Pour the milkshake into a bowl and sprinkle with ingredients. This automatic fast food, which can be eaten in 5 minutes, is finished. Come and have a healthy breakfast!
3. Carrot soup recipes
Ingredients (4 persons):
4-6 carrots; 1 broccoli; 1 scallion; 1 fennel head; 1 glass of water; 1/2 pieces of coconut milk; 1/2 lemons, juicing; Olive oil; A little ginger powder or fresh ginger; Vanilla (oregano, thyme and basil); Salt and pepper
Exercise:
Preheat the oven to 200 degrees, peel and chop carrots, wash and chop broccoli, green onions and fennel heads. Put the vegetables on a baking tray, sprinkle with olive oil, bake for 20-25 minutes, and then put them in a blender. Add coconut cream, water, oil, lemon juice, ginger, salt and pepper into a blender and mix well. Finally, add beans, herbs and seeds (chia seeds, hemp seeds, etc. ) according to your preference.
References:
Food that is easy to get full without gaining weight-People's Network