How to lose weight without dieting? Sending you a list of weight loss foods!
What does it feel like to be "always hungry"?
Many people said: I just took a nap after eating, and when I woke up, I wanted to eat, and I was very helpless...
For this situation, I can only suggest: eat more satiety foods when you eat, you will not want to eat so much!
Foods high in protein are more filling
Nutritional studies have found that in the case of containing the same calories, the higher the fat content of the food, the lower the satiety; while the higher the protein content, the satiety will be enhanced.
For example, "Oat-Maple Cookies" and "Strawberry Flavored Yogurt" are much more filling than "Chocolate Chip Cookies" and "Delicious Baked Pastries."
Foods such as cookies, danishes, chocolate biscuits, cakes, etc. that contain a lot of fat and sugar can easily make people unable to stop their mouths, not only easy to overeat for meals, but also hungry.
Foods high in fiber are more filling
Because of its small specific gravity and large volume, cellulose significantly fills the stomach cavity after eating, and it takes a long time to digest.
E.g:
Indica rice such as Thai basmati rice makes people hungry after eating, while coarse grains such as black rice, purple rice, oats, and barley can easily make people feel full.
Steamed buns and noodles made with refined white flour do not have a strong sense of satiety, and various beans such as red beans, soybeans, and kidney beans can maintain satiety for a long time.
Rough, firm foods tend to fill you up
Scientists have experimented with different breads and pastries with the same calories and found that rougher, chewier breads are more likely to make people feel fuller and last longer.
Soft, delicate bread, on the other hand, is less likely to make you feel full, and even if you are full, it lasts for a shorter period of time. This is not only related to components such as fiber, but also the volume of the food and the number of chews.
Bread with similar calories, coarse white bread for satiety > soft white bread, fruit bread.
high satiety food list
Snacks and satiety foods: yogurt, milk and soy milk.
Eat three meals a day: beans, various coarse grains, radishes, potatoes, sweet potatoes, eggs, mushrooms and other fungi, kelp, various vegetables, broccoli, lean meat, etc.