1. Potatoes

Calories: 76 kcal/100g

Although potatoes contain more starch, they are also rich in fiber and have a lot of calories. Low. Steaming or baking potatoes can create a feeling of fullness more than many whole-grain foods such as brown rice and whole-wheat bread, and can also provide enough energy.

2. Konjac

Calories: 24 kcal/100g

Konjac, also known as konjac, is healthy, low in calories and high in satiety. It is a good diet for weight loss. choose. Konjac contains more than 10 kinds of amino acids and trace elements needed by the human body. It also has the characteristics of low protein, low fat, high fiber, good water absorption, and high expansion rate. It also has the properties of lowering blood lipids, lowering blood sugar, lowering blood pressure, losing weight, and beautifying. , health care, laxative and other effects, it is a weight loss food favored by women.

3. Yogurt

Calories: 72 kcal/100g

As a dairy product, the rich protein in yogurt can increase people’s satiety, both It can reduce the total food intake and maintain blood sugar balance. When drinking yogurt, try to choose low-sugar, xylitol, or sugar-free yogurt. If possible, you can add an appropriate amount of dried fruits and fruits to the yogurt to increase the taste and increase satiety.

4. Eggs

Calories: 144 kcal/100g

Eggs contain complete protein and a variety of amino acids that are necessary for the human body but cannot be synthesized automatically. Digestion of these amino acids releases appetite-suppressing hormones. The yolk in eggs accounts for half of the protein, so don't just eat the egg white when eating eggs. Eat them with vegetables to increase your fiber intake.

5. Apples

Calories: 52 kcal/100g

Apples are rich in pectin, which slows down digestion and enhances the effects of eating. of satiety. Therefore, eating an apple half an hour before a meal can reduce a certain amount of food during the meal.

6. Oats

Calories: 367 kcal/100g

Oats are very rich in fiber. In addition, after absorbing water and swelling, they will occupy a lot of space in the stomach. It has a large space and requires plenty of time to digest, so it makes you feel full.

Mixing sugar-free oats with skimmed milk, and adding a small amount of raisins and nuts can make the taste richer. Sufficient amounts of protein, fiber and unsaturated fatty acids can help stabilize insulin levels and maintain blood sugar balance.

7. Deep-sea fish

Calories: 187 kcal/100g

Although the fat content of deep-sea fish is slightly higher, this is why it is precious Because the OMEGA3 fatty acids in it can increase fat metabolism and prevent excess carbohydrates in the body from being converted into fat. What's more, their plump texture will easily leave you feeling satisfied.

Compared with frying and frying, steaming and stewing are more conducive to the preservation of moisture and nutrients.

8. Sweet potatoes

Calories: 99 kcal/100g

Sweet potatoes contain resistant starch, which is difficult to digest and can keep you full for a longer period of time. Stomach feeling. In addition, because sweet potatoes are rich in fiber, they require more chewing times than soft and delicate foods, and the eating speed will slow down accordingly, giving the brain sufficient time to react.