What to eat can increase satiety and resist hunger. Losing weight is something that needs perseverance. If you are trying to lose weight, dieting is necessary, but if you are hungry, you may not be able to resist the temptation of food and make you fall short. Here are some ways to increase satiety and fight hunger.
What to eat can increase satiety and resist hunger. There are many foods that can increase satiety. There are vinegar and cinnamon in the seasoning. These two condiments can not only regulate blood sugar after meals, but also feel full for a long time after meals.
In addition, 90% of green vegetables and orange vegetables are water, which can keep you full. Sweet potatoes and sweet potatoes contain an ingredient called indigestible starch, and you won't feel hungry for up to 24 hours after eating. Fish and nuts contain unsaturated fatty acids, which can maintain a continuous satiety.
In order to increase satiety and reduce hunger during weight loss, we should first increase the amount of vegetables, eat more coarse grains, and even eat dietary fiber preparations under the guidance of doctors. Rich dietary fiber can increase satiety, reduce hunger, delay the absorption of sugar and fat, and help to soften defecation and defecate regularly.
During weight loss, we should increase the intake of dietary fiber, the proportion of protein and the functional proportion of protein on the basis of constant energy, which can increase satiety, reduce hunger and increase energy consumption. While controlling weight, it is also conducive to maintaining weight. Also pay attention to eating habits, eat less and eat more meals, which will help to increase satiety. Drinking a large glass of water half an hour before meals can also increase satiety.
First, oats, oats contain high crude cellulose, which can feel full and resist hunger. We can put raw oats in soybean milk and cook them together. When it is cooked, we can eat it. Of course, the oats we refer to here are raw oats or fast-cooked oats, not oatmeal. A lot of additives such as sugar and nuts are often added to oatmeal bought outside, which is not only bad for losing weight, but sometimes can also increase weight.
Second, whole wheat bread, whole wheat bread is coarse grain bread, which is easy to increase satiety after eating, and it is also easy to cause satiety and is not easy to cause hunger.
Third, corn, we can eat it when we cook it. Corn can increase satiety, because it is coarse grains, which can slow down digestion and absorption, thus achieving the effect of losing weight.
Fourth, millet porridge, millet has the function of strengthening the spleen and stomach, and can also fight hunger, which is also a good food for satiety.
Fifth, apples are rich in pectin and a lot of dietary fiber. Eating an apple after a meal, especially before a meal, can also increase satiety, promote food digestion, facilitate toxin discharge and prevent constipation.
What can you eat to increase satiety and fight hunger? 2 how to solve the problem of losing weight and not having enough to eat?
Thin, thin, thin ... is the dream of many overweight and obese people. In order to lose weight, I don't know how many methods and schemes I have tried, but I still can't do it. I'm still a fat man.
Why is it so difficult to lose weight?
Most weight loss programs use dieting without exception. If you go on a diet, you won't be full, and if you don't have enough, you will be hungry. The taste of being hungry is too uncomfortable. If you are hungry for two meals, some of you can persist for a few days, but for a few months. Too many friends say:
"Men and women can't do this!"
In fact, even if such a diet is done, there will be malnutrition. Once it stops, it will return to its original living and eating habits and rebound soon.
Today, we will talk about how to make full use of cellulose-rich vegetables skillfully in the process of losing weight to help solve the problems of insufficient food and excessive energy in the process of losing weight.
Classification of vegetables
When I was studying nutrition, one of my favorite contents was the classification and nutrition of food.
There are many kinds of food, hundreds of them are dazzling, but they often don't know what to eat and how to choose. If you learn the classification of food and know what nutrients different kinds of food contain, you won't fall into the dilemma of not knowing what to buy in the vegetable market.
There are five kinds of vegetables.
There are probably the most kinds of vegetables. According to the different structure and edible parts, we divide vegetables into five categories, namely: leafy vegetables, rhizomes, melons and eggplant, fresh beans and bacteria and algae.
What nutrients do vegetables contain?
Because of the different kinds of vegetables, the nutritional components vary greatly. Generally speaking, vegetables mainly contain vitamins, minerals, cellulose and other nutrients. Most vegetables contain negligible protein, and a few contain a certain amount of protein.
Vegetables contain almost no fat.
Vegetables can stimulate gastrointestinal peristalsis, promote the secretion of digestive juice, regulate the acid-base balance of human body, and effectively prevent constipation, diabetes, cardiovascular and cerebrovascular diseases. , and plays a very important role in health.
If you want to lose weight healthily, you need to consider three main factors: whether you can eat enough, whether you are undernourished, and how much energy you have.
Vegetables fall into two categories.
In order to facilitate memory and use, we divide five kinds of vegetables into two categories, one is leafy vegetables and melon eggplant, the other is rhizomes, fresh beans and bacteria and algae.
This score is based on how much energy it contains.
Leafy vegetables, melons and eggplant.
The energy values of most leafy vegetables and melons and eggplant vegetables are very low and can be ignored.
There are many kinds of leafy vegetables, and the varieties with different properties are different. Common such as cabbage, spinach, rape, leek, amaranth and so on.
Cucumber and eggplant such as wax gourd, pumpkin, towel gourd, cucumber, eggplant, pepper, tomato and so on.
Nutrients that can provide energy for human body are protein, fat and carbohydrate, and the contents of these three nutrients in these two vegetables are extremely low and can be ignored.
They mainly provide us with cellulose, vitamins and minerals, as well as some special and important plant nutrients, such as chlorophyll, anthocyanins and lycopene.
Roots, fresh beans, bacteria and algae
These three kinds of vegetables are different from the first two kinds, they all contain some energy, and some three kinds of productive nutrients are not low.
Root vegetables include potatoes, sweet potatoes, yams, lotus roots, bamboo shoots and taro.
Fresh legumes and vegetables include edamame, cowpea, mung bean, lentil and pea.
Fungi algae vegetables, fungi include mushrooms, fungus, tremella, etc.; Algae include kelp, seaweed and Nostoc flagelliforme.
Among them, the protein content of bacteria and algae is the highest, followed by fresh beans, and the root is slightly lower, while the carbohydrate is basically the opposite, and there are more bacteria and algae in the root.
How to eat two kinds of vegetables
1, eat as many vegetables as possible, and ensure that there are vegetables in the meal, with a daily amount of not less than 500 grams (one catty) and more than three varieties. Have some breakfast, too. It's best to keep Chinese food and dinner.
Some people think that you can't eat a catty a day. We mean a catty of lettuce, and there is not much left after cooking.
Eating more vegetables can solve the problem of not eating enough. Vegetables are low in energy and high in cellulose, so don't worry about gaining meat.
2. If there is no problem with the stomach, you can use potatoes, sweet potatoes, yams and so on. Replacing part or all of the staple food polished rice and flour with root vegetables;
You can choose to change it once a day, such as dinner, or you can choose the number of times to change it every few days, depending on your own situation.
Root vegetables, such as potatoes, sweet potatoes and yam, seem to have high starch content, but most of the starch contained in them is resistant starch and cannot be converted into energy. You can rest assured and eat boldly, and you won't gain weight.
Let's look at their energy values:
The energy value of100g of rice and flour is about 340-350 kcal, while that of100g of potato is only 79 kcal, and that of sweet potato is even lower, only about 60 kcal, which is four or five times worse.
Therefore, if you understand this truth, you can often adjust your diet structure in a similar way, so that you can't get fat if you want to be fat.
What can you eat to increase satiety and resist hunger 3 1, potatoes
The calorie of potato is only 82 kcal/100g, which is a standard low-calorie staple food.
In addition to low calories, the satiety index (SI) of potatoes ranks first in daily food, and they are particularly resistant to hunger. The calorie is only two-thirds of that of rice, so it is not easy to get fat; Starch is mostly resistant starch, which is not conducive to body absorption, and the actual intake of calories is low.
Research shows that when you are particularly hungry, eat a boiled potato, and after eating the potato for two hours, people will never think about eating it again!
However, it should be noted that potatoes can lose weight on the basis of replacing staple foods such as rice and flour. Moreover, potatoes have the characteristics of oil absorption and are not suitable for cooking in a high-oil way, otherwise they will only get fatter and fatter.
2. Fish, shrimp and seafood
Fish, shrimp and seafood have the lowest calorie and fat content of all meats, but they are rich in protein.
The heat of fish is basically between 80- 150 kcal/100g, which is mostly lower than that of chicken breast.
The calorie of the new prawn is 10 1 kcal/100g, while that of the prawn is only 48 kcal/100g.
The average calorie of seafood is only 40-80 kcal/100g, and the calories of razor clam (containing 33.6mg iron per 100g) and clam (containing 0.4mg iron per 100g) are only nine times that of pork.
Eat a big meal during weight loss and choose seafood buffet. You have reduced the effect of weight gain to a minimum and won easily at the starting line!
Step 3: mushrooms
Almost all mushrooms are synonymous with low calorie and high dietary fiber!
Lentinus edodes has a calorie of 27 kcal/100g and a dietary fiber content of 3.3; Flammulina velutipes has a calorie of 32 kcal/100g and a dietary fiber content of 2.7; The calorie of mushroom is 24 kcal/100g, and the dietary fiber content is 2. 1.
This kind of food itself is not easy to cause obesity, plus rich dietary fiber to improve satiety, which is naturally more suitable for weight loss!
Dietary fiber in mushrooms can not only improve satiety, but also remove intestinal garbage, improve intestinal environment and activate intestinal function, which has a good effect on constipation and oil scraping!
4, grapefruit
Grapefruit is 87% water, with only 42 calories 100g, and one grapefruit ≈0.8 apples.
Grapefruit is rich in vitamin C. Every 100g pulp contains 23mg of vitamin, and eating half of it can meet the vitamin C requirement for one day. Vitamin c can promote the secretion of collagen. Eating grapefruit regularly can keep your skin in the best condition.
However, grapefruit also contains a certain amount of carotene. If you eat too much at one time, it will easily lead to pigmentation and become a minion.
5. Plantain shell powder
Plantago seed shell powder is the product of grinding the seed shell of Plantago asiatica (a kind of medicinal plant), which has extremely low calorie and high dietary fiber content!
Many people know that Jiaya seed can help to lose weight because of its low calorie (447 kcal/100g) and rich dietary fiber (38.89g), while the calorie of plantain seed shell powder is only 17 1 kcal/100g, but the dietary fiber content is as high as 80 g.
But there are advantages and disadvantages. Because the dietary fiber content is too high, the burden on gastrointestinal digestion will be great. Use with caution for people with gastrointestinal discomfort. For ordinary people, 5 grams before each meal is enough (5 grams of front shell powder to 500 ml of warm water).
So I suggest you lose weight healthily and scientifically, and you can do some exercise. It is suggested that you can jump rope to reduce fat better.
In the process of skipping rope, it will stimulate our brain to secrete dopamine, which is a substance that can excite our nervous system.
Therefore, when the dopamine content in the blood increases, our mood will also become comfortable, which is conducive to maintaining a good mental state, helping to regulate negative emotions and alleviate the condition of depression.