1. Oats Oats Oats are the staple food I often eat during my weight loss. Oats are rich in dietary fiber, which can help to increase satiety and prevent me from overeating because of hunger. In addition, oats also contain high-quality protein and complex carbohydrates, which can provide stable energy and will not cause the ups and downs of blood sugar. I eat oatmeal or cereal with some nuts and low-sugar fruit for breakfast every day. This kind of breakfast is nutritious and can provide energy continuously, so that I won't feel hungry until noon, and I won't overeat because of hypoglycemia. I will also eat some oats for dinner and supplement some high-quality carbohydrates. Long-term adherence to eating oats has a good effect on controlling hunger and losing weight. Therefore, I also suggest that friends who want to lose weight can appropriately increase the amount of oats. Oats are rich in dietary fiber, which helps to enhance satiety and control hunger. 2. Red beans Red beans, every time I want to overeat, I will cook some red beans to eat. Red beans are not only rich in plant protein, but also rich in dietary fiber, which can enhance satiety and prevent me from eating and drinking because of hunger at night. I often feel hungry at night after dinner. If I don't add food in time, it's easy to open the refrigerator repeatedly to find food before going to bed. So I will prepare some red bean soup or snacks filled with red beans and serve them at 8-9 pm. The sweetness of red beans can satisfy my taste buds, and dietary fiber can also prolong the satiety time. By adding red beans reasonably, my overeating at night has been well controlled. Therefore, I also suggest that you pay attention to the hunger at night and eat some red bean food in moderation, which is healthy and delicious, and can also avoid eating too many calories. 3. Quinoa Quinoa, I often eat it during my weight loss. Quinoa is not only rich in protein, dietary fiber and minerals, but also low in calories, which is very suitable for me who is losing weight. I usually make quinoa into biscuits, or directly sprinkle it in salad to make quinoa salad. Quinoa biscuits taste crispy and delicious, which not only meets my demand for snacks, but also does not increase the calorie intake too much. Quinoa salad is delicious and low in calories. I can add all kinds of low-calorie ingredients according to my taste to make healthy and rich salads. Because quinoa is low in calories but rich in nutrients, I can eat more, even if I eat more, I don't have to worry about the problem of excessive calories. If you are also losing weight, you can try to add more snacks or salads made of quinoa, which is healthy and slimming. 4. Black rice Black rice is not only rich in vitamins and dietary fiber, but also has a good effect of dissolving fat and reducing fat, which can help me accelerate the consumption of body fat and achieve the purpose of losing weight. During my diet, I often choose black rice for breakfast or lunch. I like the smell of black rice and the smell of playing with teeth. After eating black rice for a long time, I feel that the metabolic efficiency of fat is obviously improved and my weight is steadily decreasing. Black rice is rich in nutrition and low in calories, which is very suitable for people like me who want to lose weight. It can provide enough vitamins, minerals and dietary fiber, and also enhance fat metabolism, helping me to achieve my weight loss goal smoothly. So I also recommend friends who want to lose weight. You can appropriately increase the eating method of black rice, which can help you accelerate the consumption of body fat and achieve the effect of losing weight. 5. Soybeans and bean products, such as soybean milk, soybean and tofu, are rich in protein, which can control my hunger well and avoid overeating. In the process of losing weight, I will increase the intake of these bean products appropriately. For example, I will have a cup of soybean milk for breakfast, a small bowl of soybeans at noon and tofu or other bean products for dinner. Soybeans provide high-quality protein, which can help me control my hunger and provide rich nutrients such as calcium. A reasonable intake of soybeans can not only help me control my hunger and avoid overeating, but also ensure that I can still get enough protein and other nutrients during the process of dieting and losing weight, and there will be no malnutrition. Therefore, during the period of losing weight, I also suggest that you eat some soybeans and their products properly, which is very helpful to control hunger and maintain nutrition. Most importantly, during the period of losing weight, reasonably increasing the intake of whole grains such as oats, red beans, quinoa, black rice and soybeans can not only provide a lasting satiety and avoid overeating caused by hunger, but also provide enough protein and other nutrients to help us lose weight healthily.