Eat an orange before a meal to increase satiety and reduce appetite

[Core Tips]: How to improve satiety? There are two aspects to this: one is to eat food that makes you feel full, and the other is to change the order of eating. Both methods are effective in increasing the feeling of fullness.

How to eat to increase satiety?

Eat vegetables before meals

It is recommended to change the order of eating to eat vegetables first, then staple foods such as rice, bread, etc., and finally main dishes such as fish and meat. The principle is that staple foods contain a lot of carbohydrates. Eating them on an empty stomach will cause blood sugar to soar, causing the body to secrete a large amount of insulin, which promotes the synthesis of body fat. Vegetables contain a lot of dietary fiber. Eating them first can prevent blood sugar from rising rapidly and inhibit the body's absorption of fat.

Eat an orange before meals

Most citrus fruits contain alkaloids, which can promote the decomposition of body fat and improve metabolism. In addition, oranges are rich in dietary fiber, and eating them before meals can help reduce fat absorption. It is worth noting that unripe oranges with green skin contain more alkaloids.

Eat more fish as main course

Fish, especially marine fish, is rich in EPA (eicosapentaenoic acid), which can burn body fat, promote metabolism, and reduce triglycerides in the human body. It is recommended to eat fish at least 3 times a week.

Eating meat with mushrooms

If you choose meat as the main course, it is recommended to pair it with mushrooms. Mushrooms are low-calorie, high-fiber foods. The polysaccharides they contain can inhibit fat absorption and promote its excretion from the body.

What can I eat to increase my feeling of fullness?

1. Foods high in fiber, protein and water.

2. Food that is bulky.

In this autumn and winter when appetite is rampant, if you want to lose weight without starving yourself, you can choose to eat the following 12 foods. In addition to giving you a higher sense of fullness, they also have different weight loss effects.

NO1. Baby Cabbage

In winter, many people feel lack of energy all day long. Apart from factors such as staying up late and irregular diet, potassium deficiency is also a very important reason. At this time, you can eat more baby cabbage. Baby cabbage is rich in potassium, which can regulate metabolism, help lose weight and eliminate edema in the lower body, and also help gastrointestinal motility and promote defecation. Eating more in winter can also have the effect of relieving dryness and promoting diuresis.

2. Persimmon

Persimmons are rich in dietary fiber. Traditional Chinese medicine believes that persimmons can moisten the lungs, produce body fluids, relieve alcohol and lower blood pressure. Therefore, for people with dryness and heat in the body, eating one persimmon a day can help moisten the intestines and promote bowel movements. For diarrhea caused by spleen deficiency, eating persimmons can have an astringent and antidiarrheal effect. In addition, persimmons are rich in carotene and vitamins.

NO3. Black beans

The protein contained in black beans can slow down the rate of fat metabolism in the liver, thereby reducing various fatty acids and cholesterol. The amount of various fats in the body is reduced, which naturally helps to lose weight and control weight.

4. Radish

Radish is cool in nature, and can help relieve gas, aid food, moisten the lungs and eliminate phlegm. People tend to eat more meat in winter, which can easily cause internal heat in the body, especially at dinner. If you can have some radish with it, or make some dishes with radish as an ingredient, you can use the radish's ability to clear away internal heat and "extinguish the fire" in the human body.

Eating radish at night can aid digestion and prevent bloating. The mustard oil in radish works synergistically with enzymes to promote intestinal peristalsis, quickly expel waste and toxic gases in the intestines, and allow you to sleep comfortably.

5. Potatoes

Compared with other staple foods, potatoes do not contain much starch. For example, baked potatoes have lower energy than rice, steamed buns, and staple bread, but they make you feel fuller. This is because potatoes have a high water content, with only about 20% starch in them, and are also rich in soft dietary fiber that can produce a feeling of fullness.

Source: 39 Health Network www.39.net

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