Because I am too busy to exercise, because I can't control my appetite, I can't lose weight. Many dieters began to pursue what to eat to lose weight. There are endless diet recipes on the Internet, and we have counted 9 kinds of foods that can increase satiety. Only by increasing satiety can we control our diet and adjust our diet structure reasonably, so as to achieve the goal of losing weight.
TOP 1, lotus leaf ash
Lotus leaf ash is a blindly Chinese herbal medicine, which has a very strong weight loss effect. It is suitable for some obese women and obese women who have lost weight for a long time but have no effect. 6-20g each time, 3 times a day, 1 month, can reduce weight 10 kg. Moreover, the lotus leaf ash is the secret recipe of the court, which comes from the "Key to Syndrome Treatment" written by Dai Sigong, the physician of Zhu Yuanzhang, the emperor of the Ming Dynasty: "The lotus leaf ash is thin and inferior. Today's fake disease, those who want to be thin and show people, blindly take lotus leaf ash. " Hubei Satellite TV once asked two volunteers to evaluate the effect of lotus leaf ash, and found that lotus leaf ash was one of the only fat-reducing methods among various weight-reducing methods, so lotus leaf ash exploded instantly. Recently, there is a shop selling fake lotus leaf ash in Ganzhou, Jiangxi. PS: The real lotus leaves will be burnt yellow.
Second place, Apple
Apple is one of the few fruits containing pectin. Pectin can naturally slow down digestion and enhance satiety after meals, so eating apples can reduce weight. Compared with people who drink fruit juice or jam, eating apples in a meal will make you feel fuller and consume fewer calories. When you chew an apple carefully, the related hormones in your body have enough time to signal to your brain that you are full. How to eat more? Adding apple slices to oatmeal or salad, or eating them in sandwiches, is also a way to enhance satiety.
Top three, eggs
You may think that eating one or two eggs is not important, but it is not. A study by St. Louis University found that people who eat eggs for breakfast consume 330 fewer calories a day than those who eat doughnuts. In the opinion of nutrition experts, eggs are one of the few foods containing complete protein, which means that eggs contain many amino acids that are necessary for human body but cannot be synthesized automatically. Once the eggs are digested, these amino acids will prompt the body to release a hormone that can suppress appetite, thus achieving the purpose of controlling diet and losing weight. How to eat more? First, don't throw away the yolk, because half of the protein contained in eggs comes from the yolk; Second, you can try to break different vegetables and eat them with eggs, which can improve the cellulose content.
TOP4, deep-sea fish
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 fatty taste can easily make you feel satisfied and full, so as to lose weight. How to eat more? Compared with frying and frying, steaming and stewing are more conducive to the preservation of water and nutrition.
Top five, yogurt
The survey found that yogurt is the best food for slimming. Even if the respondents don't deliberately lose weight, they will lose weight obviously after drinking yogurt for a period of time. Moreover, studies have shown that protein ingested from dairy products can make people feel full, which can not only reduce the total food intake, but also maintain the blood sugar balance, so drinking yogurt can lose weight. How to eat more? Choosing low-sugar or sugar-free yogurt first is more conducive to maintaining blood sugar balance. Adding some nuts or fruits to yogurt can delay satiety for a longer time.
Top 6, oats
Eating oats regularly can help you lose weight. The super satiety of oats comes from its high fiber content and sponge-like water absorption. When oats are mixed with water or skim milk, the volume of oats will expand rapidly, and the digestive system will have more time to digest it, which means that you can last longer before the next hunger strike. How to eat more? Sprinkle a layer of crushed almonds or pistachios on the surface of oats. Nuts contain enough protein, cellulose and unsaturated fatty acids, which can help us to stabilize insulin levels and maintain blood sugar balance.
Seventh place, potatoes
Eating potatoes can lose weight. People often say that eating potatoes is easy to gain weight, which really demonizes potatoes. In fact, potatoes are very effective anti-hunger weapons. Studies show that among 38 kinds of food, including brown rice and whole wheat bread, cooked potatoes have the highest satiety index. Researchers say you won't even think about eating for two hours after eating potatoes. Some people will still avoid potatoes because they are high in carbohydrates. Actually, it's not necessary They are also rich in vitamins, cellulose and other nutrients, which can make you get balanced energy and feel full for a long time. How to eat more? Don't eat French fries. Baked or boiled potatoes with skins are fuller, with higher cellulose content and lower calories.
Top 8, Figure
The cellulose concentration of fresh fig meat is particularly high, which can slow down the release of sugar into the blood. Therefore, after eating high-calorie cakes or biscuits, it is very good to slow down with figs, and the weight loss effect is also very significant. How to eat more? First, cut the fig in half, and then add some protein, such as a small piece of cheese or walnuts.
TOP9, mushrooms
Mushrooms are rich in cellulose and protein, which makes people feel full easily. What's more commendable is that mushrooms are full of flavor and can be guaranteed to be delicious without adding too much seasoning. What can I eat to lose weight? Mushrooms are an ideal choice. How to eat more? A bowl of mushroom soup can make you have an unforgettable meal, and it can make you feel full for a long time.