'Nine girls, I especially want to eat after losing weight, especially high-calorie foods, what can I do?'
In view of the fact that many people have responded to similar problems with the Nine Girls - so today we will talk about how to solve the problem of always wanting to eat "high-calorie" food during weight loss.
1. Why do you "want to eat" something after losing weight?
Because most of you, when they say that they want to lose weight, eat very little, do not even eat staple foods and eat meat?—Your body adapts to the cricket diet. Suddenly you treat it so rudely, do you think it will not rebel? ?
'What should we do?'
First of all, we have to make sure that weight loss must be controlled diet properly, seven points by diet and three points by exercise. And our goal is to control our diet without making our stomach hungry. This time we need to take a photo. Enter more high satiety foods.
'What is the satiety of food?'
The pattern that most people eat is like this: Once you feel hungry, you have a strong desire to eat; once you feel full, you don’t eat, and you don’t want to eat for a while. Let’s stop thinking about eating. This feeling is called food fullness.
For those who want to lose weight, if the food feels fuller, you can extend the 'don't want to eat' state to reduce total caloric intake, control and reduce weight.
2. How to judge food's "fullness"?
1, high protein content of food is easy to make people full:
Nutrition studies have found that with the same amount of calories, the higher the fat content of the food, the lower the satiety; and the higher the protein content, the greater the satiety.
For example, 'Oat-Maple Sugarcake' and 'Strawberry-flavored Yogurt' are much stronger than 'Chocolate Chip Cookies' and 'Sweet Baking Cakes'.
Cookies, Danish bread, chocolate sandwich cakes, and cakes, which contain a lot of fats and sugars, can easily make people stop eating, not only when they eat too much, but also when they are hungry.
2. Foods with high cellulose content are also easy to fill.
Because the cellulose has a small specific gravity and a large volume, it obviously fills the stomach cavity after eating, and takes a long time to digest.
For example: Thai glutinous rice like glutinous rice hunger fast after eating, but the rough texture of black rice, purple rice, oats, barley and a kind of coarse grains are easy to make people feel full.
The steamed buns and noodles made with white powder do not have a strong satiety. Red beans, soybeans, kidney beans, and other beans can sustain satiety for a long time.
3, rough, large particles, hard food is easy to make people full
Scientists have experimented with different breads and cakes that are just like calories. They found that rough processing, breads that are hard to chew, make people feel fuller and stay longer. Soft and delicate breads don’t feel full. And even if you are full, the duration of maintenance is shorter. This is not only related to the composition of cellulose, but also to the volume of food and the number of chewing.
Bread with almost the same calories, full bread, full bread> soft white bread, fruit bread
In general, low-fat, high-protein, high-fiber foods have the strongest satiety, and they have the highest nutritional value, which helps to control various chronic diseases and nutritional deficiencies (those with long-lasting satiety Fluctuations in blood glucose caused by food are small, whereas foods poor in satiety have significant fluctuations in blood glucose after eating, which is very unfavorable for diabetics.)
As long as they are used regularly as meals, they can receive multiple benefits such as controlling appetite, delaying hunger, reducing the next meal, and balancing nutrition.
"Satiated" common foods:
Beans, all kinds of coarse grains, radishes, potatoes, sweet potatoes, eggs, mushrooms and other fungi, kelp, various vegetables, broccoli, lean meat and so on - please take them as your daily three-character protagonist.
Among them: The best foods to eat are yoghurt, milk and soymilk. They are rich in nutrients and can provide satiety for more than an hour. They can serve as a snack, eat one hour before lunch or dinner, and slow down hunger. Sense, so as to effectively control your food intake and eating speed.
"Low satiety" high-calorie food:
French fries, fruit drinks, sugar, cakes, soft-tasting bread, biscuits, cakes, etc. - Please eat less.
'Send benefits: Come and see how you should lose weight?'
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