Satiety is a feeling of fullness that lasts for a period of time after a meal. A full meal will make you feel full with less energy and make you no longer feel hungry.
The food with the lowest satiety is bread (satiety score is 47), and the food with the highest satiety is boiled potato (satiety score is 323).
Energy density is the weight of food per calorie. Foods with low energy density can make people feel full and make us feel energetic.
High food in protein is easy to get full, and people who eat more in protein will consume less calories than the target.
High-fat foods such as eggs and cheese are more satisfying. If the food mainly includes fat+protein, the higher the fat content, the better the satiety seems, but once we remove protein from the fat, our satiety will decrease.
Foods rich in fiber, especially protein and fiber, will be more conducive to satiety.
Protein can help us keep our weight and make us full.
Chicken breast is a low-calorie part of chicken, and it is one of the best sources of protein during weight loss. Every 100g contains 165 calories and 3 1% protein, which is a perfect low-calorie food and can keep you full for a long time.
If you need low-calorie and high-protein food, skinless chicken breast is definitely a good choice. It is important to remove the chicken skin, because it does not provide any healthy nutrition, and 80% of the calories of chicken are in the chicken skin.
If you want to lose weight, you can eat some healthy foods with high satiety and low calories, which is a good way to reduce appetite, reduce intake and improve a balanced diet.
Eggs are rich in protein, which helps to promote satiety, with relatively low calories and rich nutrition. A big egg has only 78 calories, but it can provide a lot of vitamins, minerals, protein and fat.
Bananas are rich in fiber, which helps to reduce appetite and maximize satiety.
Because it contains resistant starch, it can promote satiety and digestion. The calorie density of bananas is also quite low. A medium-sized banana has only 105 calories, about 3 grams of fiber, plus a lot of potassium, vitamin C and vitamin B-6.
Fish is rich in healthy omega-3 fat, which can help you feel full for a long time after leaving the table. The satiety index reaches 225%, which is considered as the most satisfactory source of protein. Fish is rich in nutrition, but low in calories, which means you can enjoy it without scruple.
Oranges have a strong satiety, which is 202%. This is because they are extremely low in calories but high in fiber content. However, orange juice is different from oranges because it is highly concentrated, provides a lot of sugar and has no fiber. So sticking to eating the whole orange can benefit from its satiety.
Grapes are full, high in moisture and low in calories, and contain fiber, antioxidants, vitamin K, copper and vitamin B2. But raisins need to be avoided, because raisins are highly concentrated, all the water is removed, providing a lot of sugar and calories.
Oats are whole grains and contain a lot of soluble fiber, so they can lower cholesterol and blood lipids. Oats contain satiety and slow digestion, which won't raise your blood sugar. Oatmeal is also one of the best foods to help sleep.
Half a grapefruit contains only 37 calories. Like all citrus fruits, grapefruit is rich in vitamin C. Fiber in grapefruit and other foods can promote digestion and help us feel full. Every100g of pulp contains1.6g of fiber. Eating grapefruit every day can reduce waist circumference, blood pressure and cholesterol, which is good for the heart.
Real, natural and healthy food needs to contain a lot of vitamins, minerals, fiber and protein.
The satiety index (SI) was developed by Dr Holt of the University of Sydney, Australia and her colleagues. It measures people's satiety after taking a fixed amount of calories from various foods. If you want to lose weight, avoid low numbers.
High carbohydrate food index
White bread, SI = 100%
French fries, SI = 1 16%
White pasta, SI = 1 19%
Brown rice, SI = 132%
White rice, SI = 138%
Cereal bread, SI = 154%
Whole wheat bread, SI = 157%
Brown pasta, SI = 188%
Cooked potatoes, SI = 323%
High protein food index
Lentils, SI = 133%
Cheese SI = 146%
Eggs, SI = 150%
Baked beans, SI = 168%
Beef, SI = 176%
Yu Ling, SI = 225%.
Fruit index
Banana, SI = 1 18%
Grape silicon = 162%
Apple SI = 197%
Orange, SI = 202%
Food with poor satiety is not conducive to losing weight. My weight loss column "The more you eat, the thinner you get" systematically introduces how to eat to lose weight.
In the process of losing weight, changing the staple food you often eat is indeed an effective choice, but it doesn't mean that you will definitely lose weight after eating it.
No food will make us thin after eating, because all foods have calories and there is no food with negative calories.
The reason why we are looking for a staple food that is easier to fill our stomachs and lower in calories is because our previous eating habits always have too many calories. The hungriest staple food is the number one goal we aim at. After all, we don't want to lose weight on an empty stomach. It is our aspiration to eat as much as possible and maintain a balanced nutrition.
Below, I recommend several foods that can enhance satiety, are affordable and have high nutritional value. Let them be your staple food substitutes for decades, and losing weight is a good start.
1. egg
I think many people already know that eggs can increase satiety.
Moreover, eggs are rich in protein and trace elements, and they are one of the essential foods, whether in the period of gaining muscle or losing fat.
Eating eggs during the fat-reducing period can reduce the desire to eat. Isn't this the key to losing weight?
Do it in advance and put it in your backpack. If you are hungry, you will never be hungry again, not to mention worrying about your perseverance.
2. oatmeal
Making cereal with milk has been my breakfast habit for a long time. There is a simple reason. It is convenient and fast to eat, full and nutritious.
To put it simply, I really can't find any other convenient food.
But be careful not to buy those sweet cereal or crispy cereal rings, they will only make you fatter and fatter. Even though cereal with nuts is very popular in the market, I still don't recommend choosing it, because the proportion is easily out of balance when I brew it. In most cases, the nuts have been eaten, but half of the cereal is left. It is a feasible choice to buy ordinary grains and daily nuts separately because the quantity is limited.
3. Sweet potato
Everyone must have experienced how hungry sweet potatoes are.
Although sweet potato is sweet, its calorie is still lower than that of rice, and its fat content is less than 1 of rice, so it belongs to low-fat food. It also contains high dietary fiber, which can improve satiety.
However, sweet potato should not be eaten in excess, and it can be replaced by staple food, not eaten as a dish. Because the carbohydrate content of sweet potato is similar to that of rice, the staple food and sweet potato are eaten, and the calories will still exceed the standard.
4. Brown rice
Compared with white rice, brown rice has a lower glycemic index and slightly lower calories, and the same brown rice has a stronger satiety.
However, in view of the problem of taste and price, I suggest you mix white rice with brown rice to improve the taste.
Because many people can't eat brown rice completely instead of white rice, this is also a better compromise.
5. Corn
This golden food looks very delicious!
Moreover, corn is essential in many restaurants to lose weight and gain muscle, because it can also be used as a way to replace the staple food.
Corn can also promote intestinal peristalsis, promote digestion and absorption, and reduce the accumulation of body fat.
Corn itself contains a variety of vitamins and trace elements, and it tastes good and makes people have a good experience.
6. All kinds of beans
Whether it is black beans, soybeans, red beans or mung beans, they are rich in dietary fiber. It can not only delay the digestion of the stomach, but also stabilize blood sugar. While reducing hunger, it also brings lower calorie intake.
It is also a good choice to use beans instead of staple food during weight loss.
It is best to cook in the process. You can put less salt, but don't add too many irrelevant seasonings, which will not only make you eat more, but also increase your calorie intake.
Finally, remind everyone that you still need to drink more water.
If you are hungry, you will be full if you drink more water. If you are thirsty, you will not be thirsty if you drink more water. This is an artifact to relieve your thirst.
One more thing before the end: although the recommended food is low in calories, it does not mean that there is no calorie. Eat any food in moderation, otherwise you will still not lose weight.
I hope my answer is helpful to you.
Foods with strong satiety or low calories are characterized by high dietary fiber or high water content.
1, high dietary fiber
This kind of food mainly includes green vegetables and coarse grains, which can not only lose weight, but also help the body. However, it should be noted that the dietary fiber content is high, it is not easy to digest, and the stomach is not good, especially for the elderly. It is necessary to control the amount of dietary fiber. Dietary fiber is not the more the better, but should be eaten in moderation according to your own situation.
2, high water content
This kind of food is mainly fruit, but some fruits have high sugar content. Choosing low-sugar fruits can supplement the vitamins and minerals needed by the human body, which is very helpful for weight control. But it is not recommended to eat only fruits to lose weight, which will easily lead to protein and insufficient fat intake. Not only can't you lose weight, but it's also harmful to your health.
3. Finally, from the three energy nutrients, fat has the strongest satiety, followed by protein and carbohydrates. Sometimes we find it easy not to eat meat. Don't be afraid to eat meat if you want to lose weight. You can gain more energy by not eating meat, so you can't lose weight.
Amorphophallus konjac silk
I think konjac silk is really a precious food I found in the process of reducing fat.
Low heat
Fight hunger again
When I lose weight, I will eat konjac silk as a staple food.
Generally don't eat too much.
Amorphophallus konjac silk in the supermarket is sold in boxes.
When you lose fat,
Don't eat staple food
Amorphophallus konjac shredded vegetable salad
I can lose three or four pounds in the first week.
can try