2. Oats. Oats are rich in dietary fiber. Dietary fiber can enhance intestinal peristalsis, enhance satiety, make us less hungry, and thus suppress appetite. Moreover, the GI value of oats is very low, which will not lead to a sharp increase in blood sugar. Among all cereal crops, the protein content of oat is very high, about 15.6%, which is higher than that of rice 100%, corn 75% and flour 66%. The fat in oats is unsaturated fatty acid, which is very beneficial to lose weight and lower cholesterol.
3. Brown rice. People who lose weight like to add coarse grains to their staple food. Compared with polished rice, which we often eat, brown rice retains the outer tissue with high nutritional value, in which the contents of calcium, iron, vitamins and dietary fiber are too high. Germ is rich in vitamin E, which helps blood circulation and helps us to improve metabolism. Brown rice retains a lot of dietary fiber, which can promote the proliferation of beneficial bacteria in the intestine, accelerate intestinal peristalsis and promote the discharge of waste in the body.
4. broccoli. Broccoli is known as the "crown of vegetables", which is rich in nutrition but low in calories. A large amount of vitamin C in broccoli can help people synthesize carnitine and promote fat metabolism. Its best practice is steaming or boiling, because too high oil temperature will destroy the nutrition in broccoli. Can be paired with a variety of vegetables, it will be more nutritious.
5, celery. When you chew celery in your mouth, you consume far more calories than celery gives you. Celery contains only water and dietary fiber besides other trace elements, which makes it easy to feel full. Each celery contains only 8- 10 calories. It is recommended to eat cold celery.
6, konjac. The calorie of konjac is 0, and a large amount of dietary fiber in konjac absorbs water and expands several times. After use, it can prolong the gastric emptying speed, make us feel full for a long time, help our body eliminate waste and speed up metabolism. You can buy many konjac products in the market, such as konjac blocks, konjac powder, konjac silk and so on.
7. corn. Corn is a staple food that can replace white rice and white flour. Common corn is sweet corn and waxy corn. Both of them have the same dietary fiber and nutrition, and both of them have the functions of relaxing bowels and enhancing satiety. Comparatively speaking, sweet corn has lower calories and is more suitable for losing weight.
8.buckwheat. Buckwheat has a folk name called "Qingchangcao", mainly because it is rich in crude fiber, so it has the function of "Qingchangcao", but it tastes a little bitter, but if you eat too much, you will get used to it and even fall in love with it.
9. Sweet potato and purple potato. They belong to coarse grains. The calorie per 100g potato is much lower than that of rice with the same weight. If you eat a sweet potato, you won't feel hungry for a long time. During weight loss, sweet potatoes can be used instead of staple food.
10, tomato. Remember the popular tomato diet? Generally, girls can feel full after eating two tomatoes. Tomatoes are rich in vitamin C, which can improve our dull complexion caused by dieting and losing weight.