1 Is there anyone who doesn't talk about the benefits of eating more foods rich in 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 and so on. Are all foods rich in dietary fiber. Remember to eat more every day!

Eat more foods with high protein and low fat. 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 likely to get 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 and so on. They are all high-protein and low-fat foods, which not only make the body feel full, but also make it easier to lose weight.

Eat healthy snacks between meals. There are two times in a day that will make you feel a little hungry. One is in the morning 10, when your body's metabolism is faster. The other is at 3-4 pm, when the glucose content in the body is low. At this time, you can add meals and eat healthy snacks such as nuts (about10g), yogurt, bananas, soy milk or fruits, which will help prevent overeating at dinner and effectively control your 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.

4 adjust the order of eating. 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!

0 1. Eating fruit is bulky and has less calories. Eating before meals is good for controlling calories, and the vitamins in it can be better absorbed by the human body.

Drinking more water and soup will make your stomach feel full, and now your stomach is half full.

Eating vegetables contains dietary fiber and vitamins, which makes you feel full.

04. Eating high-protein foods such as steak and chicken and meat dishes will help supplement protein.

05. Eat rice as 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.