Heat: 76 kcal/100g

Although potatoes are rich in starch and cellulose, they are low in calories. Steamed or baked potatoes can produce satiety and get enough energy than many coarse grains such as brown rice and whole wheat bread.

2. konjac

Heat: 24 kcal/100g

Amorphophallus konjac, also known as Amorphophallus konjac, is healthy, low in calories and full, which is a good choice for diet to lose weight. Amorphophallus konjac contains 10 kinds of amino acids and trace elements needed by human body, and also has the characteristics of low protein, low fat, high fiber, good water absorption and high expansion rate. At the same time, it also has the effects of reducing blood fat, blood sugar, blood pressure, weight loss, beauty, health care, constipation and so on. It is a diet food favored by women.

yogurt

Heat: 72 kcal/100g

Yogurt, as a dairy product, is rich in protein, which can increase people's satiety, not only reduce the total food intake, but also maintain the blood sugar balance. When drinking yogurt, try to choose low-sugar, xylitol and sugar-free yogurt. If you can, you can also add some dried fruits and fruits to the yogurt to increase the taste and satiety.

4. eggs

Heat: 144 kcal/100g

Eggs contain complete protein and a variety of amino acids which are necessary for human body but cannot be synthesized automatically. After digestion, these amino acids release hormones that suppress appetite. Egg yolk accounts for half of protein, so when eating eggs, don't just eat egg white, eat it with vegetables, which can increase the intake of cellulose.

5. Apple

Heat: 52 kcal/100g

Apples are rich in pectin, which will slow down digestion and enhance satiety after eating. So eating an apple half an hour before meals can reduce food intake.

6. Oats

Heat: 367 kcal/100g

Oats are rich in fiber. In addition, they will occupy a lot of space in the stomach after absorbing water and swelling, so they need enough time to digest, so they feel full.

Sugar-free oats are mixed with skim milk, and a small amount of raisins and nuts can be added to make the taste richer. Adequate protein, cellulose and unsaturated fatty acids are helpful to stabilize insulin level and maintain blood sugar balance.

7. Deep sea fish

Heat: 187 kcal/100g

Although the fat content of deep-sea fish is a little high, it is precious, because OMEGA3-3 fatty acids in it can increase fat metabolism and prevent excess carbohydrates from being converted into fat. More importantly, their rich flavor can easily make you feel satisfied.

Compared with frying and frying, steaming and stewing are more conducive to the preservation of water and nutrition.

8.sweet potato

Heat: 99 kcal/100g

Sweet potato contains resistant starch, which can keep satiety for a long time because it is not easy to digest. In addition, because sweet potato is rich in fiber, it needs more chewing times than soft and tender food, and the eating speed will be slowed down accordingly, and at the same time, it will give the brain sufficient reaction time.

What are the foods with strong satiety?

1, water

Drink two glasses of water before each meal, each cup is about 220 ml. This will make your stomach feel full for a while, so we will consume about 60 calories less when eating.

2. Condiments

If conditions permit, it is best to season every meal with vinegar and cinnamon. According to the research of Zurich Agricultural and Food Science Bureau, these two condiments can not only regulate blood sugar after meals, but also make you feel full for a long time after meals.

3. Green vegetables and orange vegetables

Green vegetables and orange vegetables, often 90% water, can not only fill your stomach, but also make you feel psychologically satisfied.

Step 4: potatoes

Both sweet potato and sweet potato contain an ingredient called indigestible starch. According to a new study in the British Journal of Nutrition, indigestible starch helps to improve satiety and can keep you full for up to 24 hours after eating potatoes.

5. Fish

Fish is rich in unsaturated fatty acids, which can keep you full and stop your stomach from growling. Research in the European Journal of Clinical Nutrition shows that people who like fish are more likely to feel full than those who like beef, so you can reduce your intake by 75 calories in the next meal.

6.nuts

Nuts are rich in protein, fat and three fiber components. You only need to eat a little nuts and a little food to be full all day (nuts can also help you improve the efficiency of metabolism 1 1%).

7. Oats

Oats contain a fiber-filled compound called β-glucan, which can help your body secrete cholecystokinin, a hormone that can make you feel less hungry.

8. beans

Beans are rich in cellulose, which can increase satiety. A study in Spain shows that eating beans three times a day can not only increase satiety, but also speed up your metabolism.

9. eggs

As we all know, eggs are rich in protein. No wonder the Journal of American College of Nutrition says that eating eggs can control appetite for up to 36 hours. Because egg yolk contains high cholesterol, you can only eat egg white.

10, royal jelly

Royal jelly can not only enhance satiety, but also have a certain breast enhancement effect after taking it for several months, because royal jelly can stimulate hormone secretion. Colloidal seafood helps secondary development.

1 1, corn

Corn belongs to lettuce vegetables, and the breast enhancement effect is comparable to chewing gum! Rich in calcium, phosphorus, magnesium, iron, selenium and vitamins A, B 1, B2, B6, E and carotene, it is helpful for breast development and weight loss! Rich in fiber, long-term consumption, help digestion, detoxification and slimming.

Many miscellaneous grains in the staple food are good slimming foods, such as wheat, corn, soybeans, oats, etc., which can increase satiety. The thicker the better. Those refined rice noodles lose nutrition and are easy to get fat.