1. It absorbs water or contains a large amount of crude fiber, such as fruits, soybeans, seaweed and various coarse grains.

2. High fat content, such as various nuts.

In addition, various legumes such as red beans, soybeans, and kidney beans are excellent choices for maintaining a feeling of fullness for a long time.

3. Rough-tasting foods (high in fiber and coarse particles). Australian scientists conducted a study using various types of bread with the same energy content and found that the same white bread feels rough and hard when chewed, which makes people feel full;

Bread with a soft texture makes people less likely to feel full, and the stomach emptying period is relatively short.

Therefore, the satiety of food is also related to the rough texture. Generally speaking, food with high fiber content, thick particles, and slow chewing speed will have a stronger satiety.

Extended information: The French health magazine "TOPSANTE" pointed out that this is likely to be related to the bacterial colonies that exist in the digestive tract.

Researchers and doctors at the University of Puerto Rico and the Mayo Clinic in Rochester have discovered that some intestinal bacteria can break down carbohydrates to provide energy to the body and hinder the progress of weight loss, which explains why some people have a harder time losing weight than ordinary people.

The study data came from 26 participants in a weight loss program who wanted to lose weight through diet, physical exercise and behavioral changes.

During these three months, all program participants lost an average of 3.7 kilograms.

The researchers divided them into two groups.

There were 9 members in the first group. They lost more than 5% of their body weight, with an average of about 8 kilograms. The results were remarkable.

There were 17 members in the second group. They lost less than 5% of their own body weight, with an average of about 1.5 kg. The effect was not obvious.

By analyzing the feces of the participants taken at the beginning and end of the project, the scientists found that the number of bacteria that break down carbohydrates in the intestines of the members of the group whose weight loss was not obvious was much higher than that of the first group who had a significant effect.

The members of the group whose effect was not obvious had more microbacilli in their intestines, while the group with significant effect had more koala bacilli.

?Details of the 8 most popular healthy weight loss recipes in early autumn? Help you eat to get in good shape. Early autumn is coming, you want to have a slim figure, but you don’t want to give up the delicious food in front of you.

Is it possible to eat well and not gain weight?

Come and take a look at the 8 weight loss recipes from popular food blogs recommended by the French version of "Fashion" monthly, and eat them beautifully and healthily! 1. Ingredients for quinoa salad recipe (for 2-3 people): 1 medium-sized

sweet potatoes, diced; extra-virgin olive oil; 1/2 cup chickpeas, cooked, drained, and rinsed; 1 cup cooked quinoa; 1/4 cup chopped red cabbage; 1 cup shredded cheese; 1/

4 cups almonds, toasted and chopped; 2 chives, chopped; 1/2 lemon, juiced; spinach sprouts; salt and pepper Method: Preheat the oven to 200 degrees and place the diced sweet potatoes on a plate

, sprinkle with a little olive oil, a pinch of salt and pepper, and bake for 25-35 minutes.

Toss roasted sweet potatoes with chickpeas, quinoa, chives, red cabbage, cheese, almonds, spinach sprouts and sprinkle with oil, lemon juice, salt and pepper.

If you want to give your roasted sweet potatoes a spicy kick, add cumin and coriander to the sweet potatoes, or add chili powder to the sweet potatoes before baking them in the oven.

2. Banana Berry Smoothie Recipe Ingredients (for 1-2 people): 1 large cup of organic mixed berries (160g), frozen or fresh; 1 ripe banana (100g), sliced ??and frozen; 2-3 spoons

Coconut milk or almond milk; 1 spoon natural protein powder or vanilla powder (optional); 1 spoon unsweetened shredded coconut; 1 spoon chia seeds; 1 spoon hemp seeds; oats; favorite fruit Directions: Add berries and bananas

Blend in a blender, add coconut milk (or almond milk) and protein powder (optional) and blend again.

Pour the milkshake into a bowl and sprinkle with the ingredients. This quick dish can be completed in 5 minutes. Come and have a healthy breakfast! 3. Carrot Soup Recipe Ingredients (Serves 4): 4

-6 carrots; 1 broccoli; 1 green onion; 1 fennel head; 1 cup water; 1/2 stick of coconut cream; 1/2 lemon, juiced; olive oil; a little powdered or fresh ginger;

Herbs (oregano, thyme, basil); salt and pepper Method: Preheat the oven to 200 degrees, peel and chop the carrots, wash and chop the broccoli, green onions, and fennel heads.

Place the vegetables on a baking sheet, sprinkle with olive oil, bake for 20-25 minutes and put in a blender.

Add coconut cream, water, oil, lemon juice, ginger, salt and pepper to a blender and blend until smooth.

Finally, add beans, herbs, seeds (chia, hemp, etc.) if you like.