1, fat fish. Fatty fish such as salmon, catfish and sardines are rich in omega-3 fatty acids, which can not only lower cholesterol, but also accelerate metabolism.

2. Citrus fruits. For example, grapefruit, lemon and tomato are rich in vitamin C and fiber. Vitamin C can help fat burn faster.

3. apples. High water content and sufficient dietary fiber are the reasons why you will feel full after eating an apple. Soluble fiber pectin contained in apple peel is also a natural appetite suppressant.

4. popcorn Popcorn is rich in dietary fiber and low in calories. And eating popcorn can keep your mouth busy, so you will feel full. But don't eat popcorn with too much butter and sugar.

5. oatmeal. Oatmeal can stabilize blood sugar and insulin levels and help prevent fat storage. Among breakfast cereals, oats have the strongest satiety, and protein has the most.

6. Almonds and walnuts. Raw and salt-free nuts, especially almonds and walnuts, can provide dietary fiber, protein, fat, minerals and trace elements. Chewing this nut can make you feel full and energetic without increasing your waistline.

7. low-fat dairy products. Skim milk, low-fat cheese and yogurt are good sources of calcium, which can help fat cells decompose. Studies show that if calcium intake is insufficient, fat storage may increase. Beans. Beans contain dietary fiber and high-quality protein. They take longer to digest and can make you feel full for a longer time.

8. Whole grains. Complex carbohydrates such as sorghum and brown rice can slowly release glucose during digestion. They are also rich sources of dietary fiber and B vitamins.

Some obese people clamor for "dieting" every day, but finally they are defeated because they can't stand "hunger". In fact, beans, nuts, coarse grains and other foods can be eaten less and full, because they are called "full food", and obese people may wish to eat more. Foods that are prone to satiety have many similar characteristics. These foods must first have the ability to enlarge the food volume, that is, they are absorbent or contain a lot of crude fiber, such as fruits, soybeans, seaweed and various coarse grains.

1, eating the right staple food is too fast to lose weight.

Adjust the daily staple food with satiety, and choose the food with strong satiety under the same calorie, which can not only make people not hungry, but also reduce energy intake. As for people who are losing weight, they might as well choose food according to this principle, and they can get twice the result with half the effort without dieting.

The health of diet comes from the overall balance of various nutrients, and foods rich in dietary fiber such as fruits, vegetables and cereals should be selected. However, the more dietary fiber, the better. For adults, it is recommended to eat 30 to 50 grams a day. If the stomach is not good, it should be reduced as appropriate.

2. Chewy bread increases satiety.

Followed by high fat content, such as nuts. In addition, beans such as red beans, soybeans and kidney beans are good choices for long-term satiety.

Australian scientists have done research with all kinds of bread with the same energy, and found that the same white bread is rough and chewy, which makes people feel full easily; Bread with soft taste is not easy to make people feel full, and it takes a short time to empty in the stomach. So the satiety of food is also related to the roughness of taste. Generally speaking, foods with high fiber content, coarse particles and slow chewing speed will have a stronger satiety.

Reference People's Network-What food is easy to eat without getting fat?