1, food rich in dietary fiber
Does anyone have the advantage of not making dietary fiber? Eating enough dietary fiber is not only low in calories, but also can enrich our stomach and make people feel full. It is a master of satiety. By reducing calorie intake, the body begins to consume fat to achieve the purpose of losing weight.
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, etc. Are foods rich in dietary fiber. Remember to eat more every day!
2. Foods with high protein and low fat
Take 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, etc. They are all high-protein and low-fat foods, which can make the body feel full and make it easier to lose weight.
3. Eat healthy snacks between meals.
Twice a day will make you feel a little hungry. One is in the morning 10, when your 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.
Step 4 adjust the order of meals
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) Eat fruit
Large volume and less calories, eating before meals is conducive to controlling calories, and the vitamins inside can be better absorbed by the human body.
(2) Drink soup
Too much water will make your stomach feel full, and now your stomach is half full.
(3) Eat vegetables
Vegetables contain dietary fiber and vitamins, which makes you feel full.
Eat high-protein foods and meat dishes, such as steak and chicken.
This kind of food helps to supplement protein.
Rice is 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.
5, three meals should be timed.
In order to lose weight, many people are hungry for a full meal. However, the study found that when people are hungry, they tend to eat foods with high oil and sugar, consume more energy, get out of control of hunger, and send out signals of hunger at any time.
Because when people eat, the digestive system will be mobilized to secrete digestive enzymes. If you keep it regular, the memory of the brain and stomach will be formed, and it will automatically work at the meal time, which is conducive to controlling the switch of hunger and satiety.
Therefore, it is suggested to arrange breakfast at 6:30-8:30, lunch at11:30-13: 30, and dinner at 18:00- 19:30, so as to digest.
6. Eat slowly.
It takes 20 minutes for the brain to receive the signal of satiety. If you eat too fast to remind your brain that you are full, you will consume too many calories, and you will become full when you are seven minutes full! Chewing slowly can prolong the meal time and stimulate the nerve center of satiety, so the number of chews per meal should not be less than 10, which makes it easier to control the body from overeating.
7. Recommended low-calorie food
1. Low-fat yogurt
Calories: 1 cup/about 1 10 calories.
Weight loss principle: Low-fat yogurt is rich in protein, which can stabilize blood sugar content and delay hunger. Studies have shown that people who are on a low-calorie diet will lose 665,438+0% more body fat if their diet includes yogurt than those who do not include yogurt in similar planned diets, which is closely related to the large amount of calcium contained in yogurt!
2. radish tassels
Calories: 1 cup/about 10 calories.
Calcium content: 252 mg
Weight loss principle: Radish tassels are rich in dietary fiber, which can not only help you feel full, but also effectively relieve constipation. In addition, a cup of white radish tassel contains 252 mg of calcium, although it has only 10 calories, which is definitely the best diet food that can make you full without getting fat.
3. Sardines with bones
Calories: 1 cup/about 100 calories.
Calcium content: 372 mg
Weight loss principle: Sardines are rich in protein and omega-3 fatty acids, which can maintain body muscle mass. Protein and omega-3 fatty acids are important substances that can increase calorie consumption. In addition, the large amount of calcium contained in sardines is also a highlight of healthy weight loss!