You don’t have to starve to lose weight! 10 super foods that increase satiety and make you lose weight

You don’t have to starve yourself to lose weight. As long as you prioritize 10 superfoods that increase your sense of fullness, you can eat happily and lose weight healthily without having to fight your appetite. The website of the American magazine Health mentioned that good food should at least meet the functions of "healthy, delicious and increasing satiety", but the following 10 superfoods are also rich in fiber and protein, which allows people to eat more without gaining weight, making them "even better."

10 super foods you must eat to lose weight

1. Baked potatoes: Most people think that potatoes are high-carbohydrate foods and eating too much will make you fat. However, an experiment tested the satiety index of 38 foods including brown rice, whole wheat bread and potatoes, and found that potatoes are the least likely to make people feel hungry, but can steadily provide the energy needed by the body, which is beneficial for controlling appetite and weight. In addition, whether baked or boiled, a potato has only about 160 calories, but is rich in vitamins and fiber.

2. Bean soup: A comprehensive bean soup based on broth. The high water content can not only fill the stomach capacity, but the beans also contain a lot of fiber and resistant starch, which can slow down the release of sugar into the blood, increase more satiety and suppress appetite.

3. Eggs: A study by Saint Louis University in the United States found that eating an egg for breakfast will reduce the calorie intake of people throughout the day by 330 calories compared to those who eat bagels. This is because eggs are high-quality protein foods that contain 9 essential amino acids for the human body. Once digested and absorbed by the body, they will stimulate hormone secretion and suppress appetite.

4. Greek yogurt: A Harvard University study tracked the eating habits of 120,000 people for 20 years and found that among a variety of single foods, Greek yogurt has the most significant weight loss effect. The protein in dairy products can increase satiety, reduce food intake, and keep blood sugar stable. The fat and sugar content of Greek yogurt is lower than that of ordinary yogurt, which is more conducive to weight control. Chinese people can also use sugar-free yogurt instead.

Apples are rich in pectin, which can slow down digestion and increase satiety. If you add a lot of this low-energy-density, high-satiety fruit to oatmeal or cold dishes, you will feel your appetite is satisfied.

5. Apple: Apples are rich in pectin, which can slow down digestion and increase satiety. If you add a lot of this low-energy-density, high-satiety fruit to oatmeal or cold dishes, you will feel your appetite is more satisfied.

6. Popcorn: Popcorn is everyone’s snack when watching movies. It has much lower calories than potato chips, but it is easier to make you feel full. A study at Princeton University even found that sprinkling half a teaspoon of red pepper powder on popcorn or meals can slow down hunger.

7. Figs: The flesh of fresh figs has a uniform density and is rich in fiber. It can stabilize blood sugar, prevent blood sugar spikes caused by refined starches such as biscuits or cakes, and reduce hunger, making it a good companion for people who love sweets.

8. Oatmeal: Oats have a high fiber content and are able to absorb water. When cooked with water or milk, they will increase in volume, requiring the stomach and intestines to spend more time digesting them, thus slowing down hunger. If you add nuts such as almonds when cooking oatmeal, their unsaturated fatty acids will help stabilize insulin, regulate blood sugar and prevent obesity.

9. Wheat germ: Fiber can activate gastrointestinal enzymes that suppress appetite. Wheat germ is rich in protein and fiber. It is a rare high-nutrition natural food. In addition to controlling appetite, it also has the advantages of lowering postprandial blood sugar, lowering blood lipids, and relieving constipation.

10. Smoothies: Most people attribute obesity to drinks, but a study by the University of Pennsylvania found that as long as you don't add extra sugar when making smoothies, or use fruit juice or flavored fruit puree, and instead use fresh fruits with low energy density and high water-soluble fiber, such as strawberries and bananas, they can also be a good food to fill your stomach.