As we all know, overeating and overeating are not good for your health, such as being prone to drowsiness, affecting the function of the spleen and stomach, and accumulating food. A better way is to be full at seven or eight points, which not only meets the body's demand for nutrition, but also solves the problem of fullness.
This requires us to choose the kind of food, the collocation of food structure, and choose more foods with satiety. So, what foods can increase satiety?
The first category is foods rich in dietary fiber.
This kind of food is mainly plant food, such as coarse grains, vegetables, fruits and so on.
Dietary fiber not only has satiety, but also can increase the volume of food, prolong the digestion and emptying time of food in gastrointestinal tract, and reduce the absorption of fat and cholesterol.
After dietary fiber enters the intestine, it can increase the volume of feces, stimulate intestinal peristalsis, moisten the intestine and relax the bowels, effectively prevent intestinal diseases and prevent the occurrence of intestinal cancer and other diseases.
The second category is food rich in high-quality protein.
We eat more white rice flour, mainly starch. Simple structure, easy to digest quickly. Generally, the emptying time in the stomach is more than three hours. If you eat more rice and flour, you will be hungry soon.
Protein food, because of its complex structure, takes longer to digest than high-starch food, and it takes more than four hours to empty in the stomach, so it feels fuller.
The third category, fatty foods.
Fat increases satiety for the same reason as in protein.
However, no matter what kind of food, you should not eat too much just because you feel full. Be sure to control the quantity. High-fat foods in high-protein foods are also high in energy. Eating too much is bad for your health.
People with gastrointestinal diseases and heart diseases should also control the amount of cellulose. Excessive intake may make them uncomfortable and even aggravate their illness.
Hello! I love life! Glad to answer your question! There are four categories of foods that increase satiety! For details, please see the video sharing below!
Eat less and not lose weight. You have to classify and eat together to lose weight.
I recommend three methods to you, all of which don't need to be hungry. I have used all the methods from slow to fast and found them useful. From 146 kg to 130 kg.
1, Chen Qiaoen diet
Give up sugar and starch, and it is best not to eat fruit, but to eat tomatoes.
Every meal should have half a grapefruit (can't be replaced by other fruits) meat or fish or vegetables, and eat as much as you want.
2. Ketogenic diet
Lose weight by removing carbohydrates, low protein, sugar-free and high fat.
Meat, butter, cheese and cheese can be eaten.
3. Egg breaking method
It is also a way to lose weight by removing carbohydrates, sugars and high fat.
Eating only eggs and fat can help you lose weight quickly and not be hungry.
The above three don't need extra exercise, but you can't eat carbohydrates, sugar, drinks and wine. Eggs break the fastest. If you eat something else, you can continue to lose weight the next day. After eating for a while, it is not easy to rebound.
Drinking all kinds of bubble water, pro-test is effective.
There are two kinds of food, animals and plants, which can not only increase satiety but also help to lose weight. During weight loss, we should give priority to foods with low calorie, high fiber and strong satiety, reduce the intake of foods with high calorie, high fat, high sugar and high salt, reduce the chance of getting fat from the root, and achieve the effect of healthy weight loss.
What foods can increase satiety? First, plant food.
Vegetables, coarse grains and fruits are rich in cellulose, vitamins and minerals. It can delay the rise of blood sugar, increase satiety, promote intestinal excretion and avoid constipation. At the same time, it can also develop good eating habits, which is of great benefit to losing weight and keeping healthy.
For example, lettuce, purple cabbage, lettuce, sweet potato, corn, apples, pears, fungus, oats, buckwheat, bean products and other foods.
Second, animal food.
Choose high-quality protein food as animal food. protein food can not only increase muscle and burn fat, but also increase satiety. Such as fish and shrimp, chicken breast, skinless chickens, ducks and geese, beef and other foods. Eating these foods during weight loss can not only supplement the protein needed by human body, but also increase fat burning and satiety.
Third, eat in moderation.
Even low-calorie food, if eaten in excess, will increase the burden on the gastrointestinal tract and lead to obesity. It is recommended to eat in moderation, such as 300~500 grams of vegetables, 200 grams of coarse grains and 200~300 grams of fish and shrimp meat every day.
In addition to these foods during weight loss, it is recommended to keep three meals a day, do not go on a diet with more meals, and keep 7 points full for each meal, so as to develop good living habits and achieve the effect of healthy weight loss.
Excess energy is the main cause of obesity. People who want to lose weight want to find some foods with high satiety to control their appetite, so as to reduce energy intake and achieve the purpose of losing weight.
What foods can increase satiety? 1, food rich in dietary fiber
Foods rich in dietary fiber are chewy and slow to raise blood sugar, which can control appetite and enhance satiety. Dietary fiber can also promote gastrointestinal peristalsis, increase the volume of intestinal contents, moisten the intestines and relieve constipation, which is very beneficial to prevent obesity and constipation.
This kind of food includes coarse grains, beans, vegetables, fruits and so on. And we will also have experience in our daily life: eating a white steamed bread or a bowl of white rice will soon make us hungry, but eating a coarse grain steamed bread or a bowl of coarse grain rice will not make us hungry for a long time.
2. Food rich in protein
Foods with low fat and high protein can also enhance satiety, prolong the control of hunger and reduce calorie intake. Lean meat, fish, beans and eggs are all foods rich in protein. After eating these foods, you won't feel hungry for a long time, which can reduce your appetite and energy intake and help you lose weight.
3. Foods with high moisture content and low energy density
Energy density refers to the heat contained in food per unit mass or volume. The more water there is in the same weight or volume of food, the less calories there are. For example, the vegetables and fruits we often eat have a lot of water, so eating a plate of vegetables or an apple will make us feel full, and these foods are rich in dietary fiber, which is also a good helper to lose weight. Milk and soybean milk are also good diet foods with rich nutrition, low calories and strong satiety. Drinking a cup when you are hungry will not only fail to supplement nutrition, but also consume too many calories.
Losing weight is not only to reduce energy intake, but also to take into account the completeness of nutrition. This is the right way to lose weight.
First of all, "satiety" means that people will no longer have an appetite and will no longer take the initiative to find food and eat for a period of time after eating. If a certain food or method meets the requirements mentioned above, it is a food that can increase satiety and help maintain weight.
Today, I will share some with you:
First, foods rich in dietary fiber.
Dietary fiber can absorb water and expand, expand food volume, delay gastric emptying speed, and then increase satiety.
(1) staple food: miscellaneous grains, potatoes, etc. Rich in dietary fiber, it can effectively increase satiety.
For example, red bean rice and brown rice will feel full and take longer to digest than ordinary rice.
(2) Large vegetables will also feel full, but it is not recommended to cut into pieces!
Among vegetables, I especially want to talk about bacteria and algae, which are particularly full. For example, mushroom vegetables include mushrooms, fungus and various mushrooms. Algae vegetables include kelp, laver and Undaria pinnatifida. They are rich in soluble dietary fiber and feel full.
Second, it is rich in high-quality protein food.
Studies have shown that high-protein foods can also make satiety last longer, up to 24 hours, so increasing the proportion of protein in the diet helps to control weight. Such as bean products, chicken breast, salmon, etc.
Third, slow down the speed of eating.
Slowing down the eating speed can increase the satiety assessed by visual analogue scale (VAS) and reduce the hunger.
You can try the above method to see how full you are.
Rice, steamed bread, big meat
I think, as long as it is food, you can eat your stomach and increase your satiety.
Think about it, the belly is so big. If you put something in it, whether it is liquid or solid, it will occupy the memory of the stomach. Isn't it full
In fact, if you want to lose weight, it's easy. Don't fill your stomach with memories. It is ok to get a score of six or seven. Be sure to be regular, don't talk when you see something delicious, and eat until you are full; Don't be so hungry that life is boring, it will hurt your stomach and won't lose weight.
The topic of losing weight makes me feel a little sad-if people don't have this worry, they will have another one. In the past, when people were hungry and cold, it was impossible for people to get up early and work in the dark every day, or to have insufficient food and clothing and worry about food and clothing all day. As for losing weight, it's impossible. Now that the economic conditions are good, the food is much more delicious, and people's physical consumption is less. It should be said that life is worry-free, but there are still troubles. They worry about losing weight all day. They want to eat and are afraid of getting fat. They want to eat and are afraid of getting sick. Well, I think scientists should study planting some vegetables and fruits to solve this problem.
I don't know what will happen to human beings if we can develop this kind of food that will not gain weight no matter how much we eat?
Off topic, get to the point, the most effective way to lose weight is the six-character formula "shut up and open your legs", believe me!
The satiety of food is considered from the perspective of three meals a day, namely protein, carbohydrates and vitamins. The satiety is protein >: carbohydrate > vitamin, but each kind of satiety is different.
1, protein protein mainly includes seven categories of fish, shrimp, meat, eggs and milk beans, namely fish, seafood, meat (mainly lean meat), eggs, milk, bean products and other plant proteins. The overall digestion time is about 4-6 hours. In these protein, the satiety of animal protein is higher than that of plant protein, and the degree of satiety is different according to different cooking methods.
Judging from the satiety of three meals a day, due to the short time for breakfast and lunch, protein recommended eggs, milk and bean products (including soybean milk, miscellaneous bean porridge and dried bean curd). ) breakfast.
Because lunch and dinner take a long time, protein at lunch recommends eating animal protein, which is what we call eating meat! However, priority is given to fish, cattle, sheep and poultry with low fat content.
2, carbohydrate carbohydrate digestion time is about 2.5-4 hours, depending on the degree of refinement, generally speaking, crude carbohydrates are more full than refined carbohydrates; From the perspective of cooking methods, the satiety of porridge with higher gelatinization degree will be weaker.
Therefore, it is recommended to eat coarse carbohydrates, including corn, yam, pumpkin, purple potato, potato, oat, whole wheat and so on. These foods are rich in dietary fiber and have a strong sense of fullness. They are strongly recommended to be eaten during weight loss.
3. Vitamins mainly refer to the fruits and vegetables we usually eat, and the overall digestion time is 1.5-2.5 hours. Generally speaking, the digestion time with high water content will be faster, mainly because the metabolism of water in the body will be relatively faster. Therefore, apples, bananas and other fruits take longer to digest than watermelons, pitaya and oranges.
Broccoli, carrots, green beans, asparagus and other vegetables will have a stronger satiety than tomatoes, cucumbers and wax gourd.
According to the above analysis, everyone should have a clear concept of food with strong satiety, hoping to have reference significance for everyone. Thank you for reading!