1. Oats Oats are the staple food I often eat during my weight loss. Oats are rich in dietary fiber, which can help to increase satiety and prevent me from overeating because of hunger. In addition, oats also contain high-quality protein and complex carbohydrates, which can provide stable energy and will not cause the ups and downs of blood sugar. I eat oatmeal or cereal with some nuts and low-sugar fruit for breakfast every day. This kind of breakfast is nutritious and can provide energy continuously, so that I won't feel very hungry until noon, and there will be no overeating caused by hypoglycemia. I will also eat some oats for dinner and supplement some high-quality carbohydrates. Long-term adherence to eating oats, I feel that it has a good effect on controlling hunger and losing weight. Therefore, I also suggest that friends who want to lose weight can appropriately increase the food intake of oats, which is rich in dietary fiber and can help enhance satiety and control hunger. 2. Red beans Red beans, every time I want to overeat, I will cook some red beans to eat. Red beans are not only rich in plant protein, but also rich in dietary fiber, which can enhance satiety and prevent me from eating and drinking because of hunger at night. I often have a certain degree of night hunger after dinner. If I don't add food in time, it's easy to open the refrigerator repeatedly for food before going to bed. So I'll prepare some red bean soup or snacks with red bean stuffing, and serve them at 8-9 pm. The sweetness of red beans can satisfy my taste buds, and dietary fiber can also prolong the satiety time. By adding red beans reasonably, my overeating at night has been well controlled. Therefore, I also suggest that we should pay attention to the hunger at night and eat some red bean food in moderation, which is healthy and delicious, and can also avoid excessive calorie intake. 3. Quinoa Quinoa, I often eat it during my weight loss. Quinoa is not only rich in protein, dietary fiber and minerals, but also low in calories, which is very suitable for me who is losing weight. I usually make quinoa into cookies, or sprinkle it directly into salads to make quinoa salads. Quinoa cookies taste crispy and delicious, which not only meets my demand for snacks, but also does not increase the calorie intake too much. Quinoa salad is delicious and low-calorie. I can add various low-calorie ingredients according to my taste to make a healthy and rich salad. Because quinoa is low in calories but rich in nutrients, I can eat more, even if I eat more, I don't have to worry about the problem of excessive calories. If you are also losing weight, you can try to add more snacks or salads made of quinoa, which is both healthy and slimming. 4. Black rice Black rice is not only rich in vitamins and dietary fiber, but also has a good effect of dissolving fat and reducing fat, which can help me accelerate the consumption of body fat and achieve the purpose of losing weight. During my weight loss, I often choose black rice for breakfast or afternoon meals. I like the aroma of black rice and the taste of elastic teeth. After eating black rice for a long time, I feel that my body's metabolic efficiency of fat has been significantly improved, and my weight has been steadily declining. Black rice is rich in nutrition and low in calories, which is very suitable for people like me who want to lose weight. It can provide enough vitamins, minerals and dietary fiber, and also enhance fat metabolism, helping me achieve my weight loss goal smoothly. Therefore, I also recommend friends who want to lose weight. You can appropriately increase the eating method of black rice, which can help you accelerate the consumption of body fat and achieve the effect of losing weight. 5. Soybeans and soy products, such as soybean milk, yellow bean and tofu, are rich in protein, which can well control my hunger and avoid overeating. In the process of losing weight, I will appropriately increase the intake of these soybean products. For example, I will have a cup of soybean milk for breakfast, a small bowl of yellow bean at noon, and tofu or other bean products for dinner. Soybean provides high-quality protein, which can help me control hunger, and also provides rich nutrients such as calcium. Reasonable intake of soybeans can not only help me control my hunger and avoid binge eating, but also ensure that I can still get enough protein and other nutrients during the process of dieting and losing weight, and there will be no malnutrition. Therefore, during the period of losing weight, I also suggest that you eat some soybeans and their products properly, which are very helpful for controlling hunger and maintaining nutrition. Above all, during the period of losing weight, reasonably increasing the intake of whole grains such as oats, red beans, quinoa, black rice and soybeans can not only provide lasting satiety, but also avoid overeating caused by hunger, and at the same time provide enough protein and other nutrients to help us lose weight healthily.