To lose weight, rely on "three points of seven points to eat!" Reasonable diet control is an essential factor in successful weight loss. We must not only eat enough nutrients to ensure a balanced diet, but at the same time, we must not make our stomach hungry. Therefore, we can try some foods that are suitable for weight-loss transition and are full of satiety. Here are three types of foods that are recommended for everyone to feel full.
Low food energy density
We call the calories contained in the unit weight of food the energy density. The difference in calories between foods is great. The same is 100 grams. The heat of Chinese cabbage is only 21 kcal, and the heat of 100 grams of cream cake is 378 kcal.
In general, foods with low fat content have relatively low energy density, such as vegetables, fruits, dairy products, cereals, beans, lean meat, and fish. Foods with high protein content have the strongest satiety.
Large food
The process of discharging food from the stomach into the duodenum becomes "gas emptying," and gastric emptying is one of the sources of hunger. Therefore, as long as there is something in the stomach, you will not feel hungry.
The largest food category belongs to fruits and vegetables. Because most fruits and vegetables have high water content (90% are moisture), the volume naturally increases, so the space filled in the stomach is also large, especially when raw. Therefore, to increase satiety may wish to come a green salad, but pay attention to less or no salad dressing.
Food dietary fiber
Different from other nutrients, dietary fiber cannot be digested and absorbed by the body, so after it is eaten, it will stay in the gastrointestinal tract for a long time, and if it encounters moisture, it will easily absorb water and expand, and when water is sufficient, it will cause an increase in volume. 15-25 times, so that satiety lasts up to 4 hours.
In addition, for stomach ulcers and other gastrointestinal diseases, dietary fiber-rich foods, such as Umi, wheat bran, corn, brown rice, soybeans, oats, buckwheat, etc., it is best to eat after cooking.
Eating these snacks helps you lose weight
When many people lose weight, they are still greedy and want to eat. At this time, it is best not to eat ice cream, cakes that are prone to fat, and choose some low-calorie, high-fiber foods.
Nuts + Yogurt
A Spanish study showed that nuts can increase the body's ability to burn fat while increasing satiety. Nuts contain more oil, so you can't eat too much. 3 walnuts, 7 or 8 hazelnuts or more than a dozen almonds are enough. Obviously, this amount of food can not effectively delay the arrival of hunger. So, When you eat nuts, you can use a small cup of yogurt to increase your fullness.
Tofu
Bean curd is also the best choice in the problem of not eating any snacks. The most prominent thing in dried bean curd is high calcium. And in the dried bean curd also contains a lot of protein, fat and carbohydrates, which are not the same, which are not too much. The study found that every 100 grams of dried tofu contains 336 kcal of calories, containing 731 milligrams of calcium, but it will result in fat that is less than 16 grams of fat, and will not gain weight if eaten.
Seaweed
MMs certainly know that seaweed contains a lot of iodine, and iodine is an element that solves edema. Therefore, eating seaweed can not only reduce the edema of the face, but also control the accumulation of fat in the body, so that more calories and fat intake into the body. Seaweed also contains high amounts of cellulose, and the calories are very low. If you want to lose weight and bloated, you can't eat seaweed!
Coffee, milk
Milk is definitely the healthiest snack. It contains a lot of nutrients in milk, but some people have no blessing to enjoy this source of nutrition. Some people cannot drink milk and some people do not like the taste of milk, but it is difficult to separate the rich nutrients in milk. Some people like to drink coffee, but the choice is indeed a three-in-one instant coffee package, the so-called three-in-one is a combination of oleoresin, sugar, and coffee, and the fat in it will cause trans fats that endanger cardiovascular health. , And you must also drop it down so much polysaccharide.
Ximei
According to legend, the most perfect snack is rich in dietary cellulose and various trace elements. It is said that all the nutrition of fresh fruits other than Vitamin C is preserved, the effects of beauty, weight loss and health care are concentrated, and the amount of heat is very small. It is a healthy diet food that you can't miss.
Ome
The relatives of Ximei contain most of the ingredients of Ximei. It is the favorite of the young Japanese girl. Besides having the effect of losing weight, beauty and health care effects are also very good.
peanut
Vitamin B2, which is rich in peanuts, is one of the less abundant vitamins in our diet. So eat more peanuts. It not only supplements the deficiency of vitamin B2 in daily diets and promotes fat burning, but also helps prevent and treat cleft lip, itchy eyes, seborrheic dermatitis and many other diseases.
In an investigation, the scientists found that the weight loss of peanut eaters was twice that of those who did not eat peanuts! Of course, peanuts contain a lot of oil, eat about 10 or so a day, and can not eat.
Seaweed
Generally speaking, the content of fat and cholesterol in the sea is not very high. The nutrients such as amino acids and trace elements are very rich. The same is true of seaweed. It is low in calories, high in fiber, and rich in vitamin B. It is said that it is also resistant. cancer.
Did not expect to lose weight can also eat this food! You may wish to try the food mentioned above.
A medium-sized ear of corn provides more than 10% of our daily dietary fiber requirements. Rich dietary fiber can help the body to carry out a rapid metabolism function, but also can make a strong sense of satiety.
The same amount of corn is lower in calories than rice, contains natural rather than added sugar, and is high in fiber, which can help gastrointestinal digestion, and has more vitamins, so it is a good food worth eating more. However, there is a limit to what you eat, and the food that will not gain weight will make you fat if you eat too much, at least, it will not make you thin. It can only be said that relatively speaking, eating corn is much healthier than eating those high-calorie snacks, and it is not easy to gain weight.
Moreover, the large amount of natural vitamin E contained in fresh corn has the functions of promoting cell division, delaying cell aging, lowering serum cholesterol, preventing skin lesions, and reducing the symptoms of arteriosclerosis and brain function decline.
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