1, avocado
If there is a reception in the evening, you might as well choose to eat avocado at noon. It is said that eating avocado for lunch can improve satiety by 20% and reduce the desire to "eat snacks" by 20%. Eating half an avocado can have a good appetite suppression effect. If you cook at home, you might as well use avocado instead of meat, which will not only make you feel full, but also inhibit excessive energy intake.
2. beans
When you want to have a drink at a cocktail party, you may wish to give priority to beans, whether they are soybeans, adzuki beans, edamame or other beans. Most beans contain high-quality protein. In addition, beans also contain women's favorite antioxidants and B vitamins, iron, dietary fiber and other nutrients. When choosing snacks, you can choose a series of bean products such as tofu and dried beans.
3. Pepper
If you go to a barbecue buffet and have a big meal with friends, don't forget to ask the store to put some peppers. Capsaicin contained in pepper can improve the body's metabolism. In addition, spicy food can control people's appetite and reduce people's appetite. However, because capsaicin is highly irritating and has a serious stimulating effect on the digestive tract, we must be careful not to eat too much pepper to avoid hurting the stomach.
4.dark chocolate
Dark chocolate has the function of lowering blood pressure and protecting cardiovascular and cerebrovascular diseases. Eating a piece of dark chocolate before a big meal can reduce energy intake by 65,438+07%. When you want to attend a cocktail party or feel hungry and want to eat, you might as well eat a piece of dark chocolate and get satisfactory results!
Step 5: nuts
If you want to be alone with your beloved, but you are afraid that eating too much will affect your image, you might as well order more dishes with nuts in them! Experiments show that women who eat peanuts or peanut oil in the morning can always maintain a good sense of fullness in the next 12 hours. Nuts contain a lot of healthy unsaturated fatty acids, which can naturally control appetite. You might as well use the power of nuts to control your terrible appetite!
6.konjac flour
The dietary fiber content was 74.4g/ 100g. This content is "abnormal" and too high! At the same time, the contents of fat, sugar and protein in konjac are also very low, and the calories are extremely low. Therefore, konjac is an excellent diet food, which is simply customized for fat people.
7. Vegetables
Including pumpkin, cabbage, day lily, cauliflower, beans, eggplant and so on. The dietary fiber content is between 1g-8g. Besides high fiber content, vegetables are low in protein, fat and carbohydrate, low in calories and large in size. Therefore, vegetables are also excellent diet foods.
8. glutinous rice potatoes
Including barley, buckwheat, corn, millet, coix seed, sorghum, sweet potato, etc., the dietary fiber content ranges from 1g- 10g. The grains here are basically primary coarse grains, excluding the polished white rice noodles that we eat most often. Grain is our daily staple food, so we should eat some properly during the period of losing weight. However, due to the high carbohydrate content of cereals, it is not advisable to eat too much during weight loss.
9. Meat:
(1), fish
Heat: 123 kcal/100g.
Of all meats, fish has the lowest calorie content. Here is mainly about freshwater fish. Eating fish regularly can supplement protein and prevent excess calories. Secondly, fish is rich in trace elements such as sodium, selenium, iodine and fluorine, which is excellent for human body. Moreover, fish is delicious, and you won't get tired of eating it often.
(2) Chicken
Heat: 167 kcal/100g.
Chicken and fish are white meat, and the calories of white meat are much lower than that of red meat. Eating more white meat at ordinary times will not only make the table delicious, but also make the stomach uncomfortable and not easy to get fat. Chicken also has the function of benefiting qi and enriching blood, which is very beneficial to the body.
/kloc-0 0 fruit
(1), watermelon
Heat: 25 kcal/100g.
Watermelon is the most common fruit in summer. Although the sugar content is not low, but the calories are low, as long as it is not eaten late at night, it will be fine. Watermelon can also induce diuresis and eliminate edema, which is a good choice for eating fruit during weight loss.
(2) Strawberries
Heat: 30 kcal/100g.
Strawberry is cold, low in calories and rich in vitamin C and carotene, which is good for physical strength and skin. Eating during weight loss can control calorie intake and improve constipation.
Choosing food according to satiety is good for health.
The results show that biscuits, Danish bread, chocolate cake, cakes and other foods containing a lot of oil and sugar are easy to be "caressed", and they are easy to overeat when eating, and their appetite for the next meal will be better. Indica rice such as Thai fragrant rice is easy to make people feel hungry, while coarse grains such as black rice, purple rice, oats and barley are easy to make people feel full. Steamed bread and noodles made of refined white powder are not full, but beans such as red beans, soybeans and kidney beans are the best choice to keep full for a long time. Fortunately, these foods with high satiety are precisely the foods with the best nutritional balance, which are conducive to controlling various chronic diseases and nutritional deficiencies. As long as they are often used as three meals, you can get many benefits, such as controlling appetite, preventing hunger, reducing the next meal and improving nutrition supply. Generally speaking, foods with low fat, high protein and high fiber have the strongest satiety and the highest nutritional value. However, in times of hunger, people certainly have no patience to cook a bowl of red bean and purple rice porridge, and are likely to turn to high-energy and low-nutritional foods such as cakes, biscuits and potato chips. In fact, at this time, we only need to choose products with high protein, low energy density and convenient eating according to the principle of satiety, which can also effectively suppress hunger. The best low-energy pre-meal satiety foods are yogurt, milk and soybean milk. They are rich in nutrition, can provide a feeling of fullness for more than an hour, and are very convenient to drink and carry. Once the hunger subsides, you can calmly choose healthier dinner food, and you won't eat too much too fast. It is not difficult to adjust the daily staple food by using the principle of satiety, choose coarse grains, beans and milk, and match with three meals with strong satiety, high nutritional value and beneficial to lowering blood sugar and blood lipid.