I'm not kidding. I have really studied this problem.
First of all, let's not talk about fruit, yogurt and oatmeal, which are not very satisfactory.
I want to start with the density of food. Under the same quality, bread looks a little more than biscuits and has lower calories. Eating three slices of toast may contain half a bag of biscuits, so eating toast (not bread with a lot of butter and sugar) is more conducive to losing weight.
In fact, I have eaten all the snacks suggested upstairs during my weight loss. According to my own experience, this kind of snack must satisfy the delicious feeling, eat too much and don't eat much, and it can control overeating and solve the problem of not being fat. Let me give you a concept of heat. The puffed food of biscuits and chips is about 100g 500 calories, toast 100g 250 calories, cake 100g 400 calories, nut chocolate 100g 600 calories and preserved fruit 100g 300 calories.
For your reference, a bag of ordinary potato chips contains 40g 240 calories, and meat muffins contain 40g 100 calories. Cookies and chips have never been touched. A piece of 3+2 or Oreo is more than 50 calories. The point is that it's really not easy to stop. Can you stand not eating a bag of potato chips? So are nuts. My roommate can't help eating it all at once every time he buys it back. A bag is at least100g, and more than 600 calories are higher than a bag of biscuits! Two pecans also have 100 calories. If you don't have strong self-control, don't try. Many preserved fruits have high sugar content, high salt content and high food density. You think you don't eat much but you have a lot of calories. A small bag of 65 grams of Garbo nine-system plum is really not much, but the calorie is 162 calories, which is appetizing, but not enough. Dark chocolate is also good. Dove's 3 small pieces,15g, 85 calories. Let's not misunderstand chocolate Chocolate has a high cocoa content, which is good for losing weight, but it always feels like we haven't eaten anything. I still want to keep the snacks in my mouth for a while.
I say "Xianbei" because its density is really small (all puffed food). It's such a big bag, only 52 grams and 250 calories, and there are many separate small bags in it, which can prevent obsessive-compulsive eating a whole bag at a time. A small bag of 5g 25 calories is generally enough to eat three small bags, with 75 calories, which is not as delicious as meat muffins. If you really can't control it, just eat a whole bag (in fact, it's easy to stop because there is a 10 pouch in it), and you won't feel too guilty, just a bag of happy calories.
2. Beef jerky
Although beef jerky is a little expensive, I think it is nutritious (high in protein and low in fat) and a satisfactory snack. You can chew for a long time, can't you?
3. Canned pumpkin
Pumpkins are low in calories and full, and a can of 50 calories is also delicious.
4. Seaweed/vinegar kelp
Low density can't explain it.
In short, snacks, if you want to eat, you must eat contentedly and control your gluttony.
Snacks suitable for fat reduction period &; Sauce recommendation
The trip to lose weight made me quietly dig out many partners to lose weight: sauce, coffee, snacks ...
My aim of losing weight is: low calories on the premise of good food. These sauces can be put in salads or burritos.
May sisters enjoy thinness and happiness in their mouths!
What foods are full and low in calories?
Nutrition ascetic, let's talk!
Obesity always brings endless troubles to people, and complications will seriously threaten human health, so we must choose a reasonable diet structure, and we must choose foods with strong satiety and low calories. So what foods are worth recommending?
What are the foods with strong satiety?
1: Foods rich in vitamins and dietary fiber.
There are many recommendations for this kind of food, such as red beans, wax gourd, kelp, black fungus, water spinach and broccoli.
2. Brown brown rice
Brown rice contains more starch, which can be absorbed by the human body for a long time, and its glycemic index in the body will be lower than that of rice, so it is easier to lose weight if eaten regularly.
3: Oatmeal
Oatmeal contains a lot of dietary fiber and phytosterol, which can effectively reduce blood lipids, but it is recommended to choose coarse oatmeal instead of oatmeal with other ingredients.
4. Fruits and vegetables
Drinking more water, supplementing vitamins and taking more cellulose can effectively produce satiety. In order to achieve this goal, we need to eat as many fresh fruits as possible, which can effectively replenish the body's water and achieve satiety.
5. Low-fat and high-protein food.
You can eat some foods such as bean products, eggs, milk, fish, chicken, etc., which can also effectively supplement nutrition and eat very full. Boiled chicken breast, but it tastes much worse.
What are the points for attention?
1: Don't eat too much sweet and salty food.
Don't drink too much, especially beer.
3. High fat, do not eat fried food.
4. Exercise more and eat moderately.
What are the foods with strong satiety?
Foods rich in water and dietary fiber but low in calories.
There are many recommendations for this kind of food, such as red beans, wax gourd, kelp, black fungus, water spinach and broccoli. Look at the food ingredient list. The total calorie of a meal is not higher than 500. You will know what to choose.
In order to satisfy my appetite without stepping on the pit, I found several substitutes for healthy food. You can really taste the meat.
1, fungi
Is a variety of mushrooms, such as mushrooms, Pleurotus eryngii, Hericium erinaceus, auricularia and so on. After washing, boil with white water. The smell of pure natural fungi is matched with other vegetables and cold dishes. Remember to add some coriander and pepper. It really tastes like meat.
2. beans
Red beans, soybeans, black beans and all kinds of beans.
No matter which kind of beans you prefer, one thing is confirmed by experts, beans can help you burn fat to the greatest extent. The magical effect of beans is that they are rich in fiber and protein. Protein is a good thing. It can not only make you feel full, but also accelerate your metabolism and burn fat. What role can cellulose play? Studies have shown that dietary fiber can slow down digestion and reduce your appetite for food, both of which are beneficial to weight control.
3. Fish and shrimp
If I were a vegetarian, of course I wouldn't eat fish. But girls who lose weight can eat it! There is a saying that "if you want to eat fish, you will be thin"!
But not any kind of fish! Although most seafood products are good helpers for reducing fat, salmon and tuna are the best choices for burning fat. You may have heard that salmon and tuna are excellent sources of omega-3 fatty acids. You may say, what does this have to do with me? In fact, omega-3 fatty acids can not only promote the growth of hair and nails, but also promote the secretion of a protein hormone called "leptin" in your body, which can effectively suppress appetite and accelerate human metabolism.
4. Whole grain food
Do you particularly want to eat carbohydrates? Then, allow me to introduce some new friends to you: quinoa, brown rice, oats and corn. These foods belong to the category of whole grains (not to be confused with flour and rice, flour and rice can not only burn fat, but also make you gain weight). Whole grains can fully meet the needs of human dietary fiber and complex carbohydrates. Among them, complex carbohydrates can promote fat burning. On the one hand, complex carbohydrates decompose more slowly than simple carbohydrates, which can ensure that you are not easy to feel hungry. On the other hand, they can ensure the stability of insulin level in your body, which is definitely a good thing. Insulin can effectively lower blood sugar and promote fat synthesis. Grains into your bowl, your body is full of energy and healthy.
Pure Oats: Oats are called slimming food because of their high dietary fiber content and processed oatmeal can be brewed and eaten, which is very suitable for lazy people. Oatmeal can be brewed with milk or eaten with fruits such as apples and oranges.
Brown brown rice
Brown rice contains more starch, which can be absorbed by the human body for a long time, and its glycemic index in the body will be lower than that of rice, so it is easier to lose weight if eaten regularly.
5, miscellaneous grains, potatoes
Coarse cereals contain a lot of dietary fiber and phytosterol, which can effectively reduce blood lipids, but it is recommended to choose coarse oatmeal instead of oatmeal with other ingredients.
Corn: Corn is a coarse grain, rich in dietary fiber, vitamins and fatty acids. Eating corn has a good feeling of fullness and a good laxative effect. Corn is cooked and eaten directly, which is convenient and not fattening.
Yam, steamed potato
Jiaya seed: Jiaya seed is a popular diet food among online celebrities in recent years. You just need to soak it in water and you can eat it. When you are drinking water, tea and milk, add a handful of Chia seeds to help you fight hunger anytime and anywhere.
Sweet potato/purple potato: Sweet potato or purple potato is baked and steamed, but it is quite full. But you can't eat too much sweet potatoes, because eating too much is easy to bloat and get fat. Compared with sweet potato, it is actually more recommended to eat purple potato, because they have similar satiety, but purple potato has lower calories and higher nutritional value!
6. Fruits and vegetables
Drinking more water, supplementing vitamins and taking more cellulose can effectively produce satiety. In order to achieve this goal, we need to eat as many fresh fruits as possible, which can effectively replenish the body's water and achieve satiety. Food with low sugar and high fiber.
7. low-fat and high-protein foods
You can eat some foods such as bean products, eggs (egg whites), milk, fish, skinless chicken, beef, etc. It can also effectively supplement high-quality protein and eat very full. Boiled chicken breast, but it tastes much worse.
8. Delicious yogurt
If quinoa is your new favorite, yogurt should rank second. Dairy products contain both protein and calcium, which can help you lose weight and ensure eight abdominal muscles and mermaid line. Another little secret about dairy products is that compared with the two groups of subjects who maintain a low-calorie diet, the experimenters who eat dairy products generally have better weight loss effect than those who don't eat.
What are the ways to eat food that is not fat?
1. Boiled corn
Corn has a strong satiety and is rich in dietary fiber, which promotes gastrointestinal peristalsis and helps defecation. When choosing, the shell is still green, fresh and sweet to cook.
2. Yogurt and purple potato sauce
The starch in purple sweet potato is mostly resistant starch, which belongs to indigestible dietary fiber. Staying in the stomach for a long time and feeling full can relieve constipation and help to lose weight. Eating a sweet potato with yogurt can fill you up all morning.
3. Milk raisin oatmeal
Although oats are not low in energy, they can fill a bowl in a little bit and are good for digestion. Some raisins are delicious.
4. kelp tofu soup
Kelp tofu soup is rich in nutrition, delicious, low in calories, and easy to feel full.
5. Vegetable and fruit salad
Choose fruits and vegetables with low calorie and strong satiety, such as apples, tomatoes, cucumbers, lettuce, celery, lettuce and Chinese cabbage.
6. Yogurt, fruit and yam paste
Yam is full, too. Adding yogurt and fruit not only makes the taste better, but also supplements protein and vitamins, which is more nutritious.
7. Delicious mixed mushroom soup
As the saying goes, if you want to be thin, eating more mushrooms is enough. Mushroom is a high-protein and low-fat food, rich in dietary fiber and polysaccharide, delicious and full, which is very suitable for eating during weight loss.
8. Cold fungus and mushrooms
9. stewed beef
10, boiled shrimp, steamed bass, marine fish
You were invited to find fault. What food is suitable for eating? With the selection criteria, please choose the food that you think is delicious and suitable in the comment area.
Oatmeal, not the kind of so-and-so oatmeal bought in the supermarket, is the kind that is packaged in 20 small packets. I don't know about the packaging in China. I think it's usually a bag of one kilogram, boiled and eaten. This thing absorbs water very well, and it will be like porridge after cooking. It won't get fat after eating, and it also has the effect of relaxing bowels. Oats have no taste, so don't add seasoning. Boil them in water and let them cool. I may not be used to the taste at first, but after eating for a long time and stopping for a while, I still feel nostalgic.
China New Year is coming. For women who are losing weight, they are willing to eat some food that is full but not easy to gain weight, so as to suppress the temptation of food.
In fact, for a woman who controls her weight, as long as she keeps a normal heart in her diet, she can't just let it go because of the New Year.
Of course, the temptation of various foods during the Spring Festival also exists. For all kinds of foods, besides eating selectively, the most important thing is to treat them with a taste mentality. Even if you take a bite here and a bite there, the number of samples is too large. The total energy has exceeded the standard after eating it.
If you are losing weight, try to avoid some high-energy foods. Recommend several foods that can also fill your stomach. Since it is a stomach pad, it means it is not a dinner.
1, milk and products
Milk and its products are delicious, you can eat them before you fill your stomach, and they are not easy to get fat. For people who lose weight, try to choose low-fat ones.
2. Fresh fruit
Most fruits have low energy, almost no fat or low fat, contain dietary fiber, are delicious, can pad the stomach, and are not easy to gain weight. But remember, you can't eat some processed fruits.
Step 3: nuts
Although nuts are high in energy, eating some is good for health. Nuts are rich in unsaturated fatty acids, vitamin E, zinc and selenium, which is good for preventing cardiovascular diseases. Because of high energy, you can also pad your stomach, just remember that it is not easy to eat more.
4. There are no fried potatoes
For example, dried sweet potatoes, dried potatoes and so on. Because it is rich in dietary fiber and feels full, it can be used to pad the stomach and is not easy to get fat.
5. beef jerky
Pure beef jerky, which is rich in protein and low in fat, is a good choice for dieters to pad their stomachs.
All the above are healthy and healthy foods, and they are nutritious and edible.
Soba noodles, the best choice to lose weight, are also particularly delicious. They are more delicious, chewy and easy to feel full than ordinary noodles. Since I changed rice and pasta to buckwheat noodles to lose weight, I found that I ate less and became full easily, so I gradually lost weight. I was satisfied for a while, but now my breakfast is buckwheat bread, for an office worker like me.
For babies during weight loss, eating is the most taboo thing during weight loss. What to eat during this period is very important. First of all, let's learn about the calories of food and know what we should eat and what to eat.
The following are the foods with high satiety index: potatoes, fish, oatmeal, oranges, apples, beef, grapes, whole wheat bread and eggs.
The following are the foods with low satiety index: biscuits, bananas, French fries, white bread, ice cream, potato chips, yogurt, peanuts and cakes.
However, after we understand the meaning of those things, we still need to know how to eat them. We have a saying called satiety index. Sometimes, do you feel that when our bodies eat beyond our fixed time point, we will feel hungry when we eat at that point? That's because in our body, if we have passed the meal, the stomach acid in our body is still consumed, while the fat in our body is still consumed.
If you don't lose weight in spring, you will be sad in summer. I don't know when it started, and people began to pass this sentence from mouth to mouth. As the weather gets warmer, the breath of spring is getting stronger. In order to have a beautiful figure in summer, more and more people begin to control their diet, and sometimes even choose not to eat. But I think it's under control. Don't be too kind to yourself in order to get results. As the most important part of our daily life, eating must be the most worthy of our attention. We must have enough food to support our daily energy consumption. So, what do we usually eat that can make us full and make us fat? Take a look with me now. Potatoes, potatoes, no matter when you eat them, you will not feel tired, and there are many ways to do it. I feel that I can make different flavors every day. Many friends think that potatoes are rich in starch, so their relative calories are also high, which will make people fat. But in fact, the fat content of potatoes is super low. Although there is a lot of starch in them, starch is resistant and will not cause people to get fat. On the contrary, it can also reduce blood lipid and relieve constipation. Moreover, the water content of potatoes is also very high, which makes people feel full, so they won't want to eat anything else after eating. Potatoes are also rich in minerals and vitamins, which are very nutritious to our body, and can also excrete toxins accumulated in the body to help us digest. Remember that potatoes should never be fried. Fried potatoes contain a lot of calories, which makes people fat easily. Boiled potatoes have the highest nutritional value. Oatmeal is a delicious and healthy food. Oatmeal is rich in dietary fiber, vitamins and other minerals. It is said that it also contains protein, which is richer than rice. As a low-sugar food, oatmeal will not get fat no matter how you eat it. The fiber component in oatmeal can promote the peristalsis of our stomach, help digestion, clear the intestines and detoxify. Especially eating a bowl in the morning and a bowl at night can not only fill the stomach but also help blood circulation. Drinking a cup of oatmeal in our daily work can relax our mood, prevent osteoporosis and make the injured part recover quickly. Broccoli is a kind of vegetable with high value. Broccoli is very popular whether boiled or fried. Especially boiled broccoli, the water content accounts for 90%, and the heat is only 30 calories, which can be said to be ultra-low. When we eat it, we feel full. Moreover, broccoli is rich in carotene, which can help us expel carcinogens from the outside world, and also contains a lot of vitamin A, which is very friendly to friends who use their eyes for a long time. Eating broccoli is very helpful to the health of our eyes. Steam directly after washing is also a good choice. Remind you, although it is important to keep in shape, we should pay attention to one degree in everything and not walk sideways, otherwise it will do great harm to our health and affect our daily life, which is not good. I hope the delicious mouths can control themselves and swim happily in the ocean of delicious food with me ~
Something I often use to pad my stomach myself.
1. Fruit
Such as apples, tomatoes and so on. It doesn't matter if you are full.
vegetables
For example, you can eat corn as soon as you pay attention, and eat cucumbers and tomatoes directly. Other vegetables will be delicious if they are boiled and dipped in water.
Soda cracker
Don't choose cookies containing sugar or milk. In fact, these two kinds of biscuits can be used, and individuals will feel delicious.
4. Black coffee without sugar
Black coffee can be mixed with skim milk, and there is no problem in drinking one or two cups.
rolled oats
A dish that I often cook at home is not bad.
6. Yogurt
If you want to be full, that is, you haven't eaten yet, then drinking yogurt is not fat.
Ok, let's see if you can use these.