What can you eat to satisfy your hunger and not gain weight? Popular healthy eating guides on the Internet
In the past 10 days, discussions on "low-calorie satiating foods" have soared on social platforms. More and more people are paying attention to healthy eating options that can satisfy their cravings without causing weight gain. This article will combine the latest hot spots on the Internet to compile a scientific and effective list of foods that can relieve hunger and not gain weight.
1. The latest ranking of low-calorie satiating foods in 2023
| food name | Calories (per 100g) | satiety index | Reasons for recommendation |
|---|---|---|---|
| Konjac | 7 calories | ★★★★★ | Rich in dietary fiber, it absorbs water and swells 30-100 times |
| chicken breast | 133 kcal | ★★★★☆ | High protein and low fat, maintain muscle mass |
| Broccoli | 34 kcal | ★★★★☆ | Rich in vitamin C and dietary fiber |
| eggs | 147 kcal/piece | ★★★☆☆ | High protein digestion and absorption rate |
| oats | 389 kcal | ★★★☆☆ | Beta-glucan delays gastric emptying |
2. 5 new healthy snacks hotly discussed on social media
According to data analysis from platforms such as Douyin and Xiaohongshu, the search volume of the following five snacks has increased by more than 300% recently:
| Snack name | core selling point | Suitable for the scene |
|---|---|---|
| 0sugar konjac jelly | 0 calories, contains dietary fiber | Afternoon tea to satisfy cravings |
| High protein cheese sticks | Each stick contains 10g of protein | Before and after fitness |
| Air fryer chicken breast jerky | Oil-free, low-salt, high-protein | Drama snacks |
| Konjac crisps | Only 1/10 the calories of potato chips | Alternative to fried foods |
| Freeze-dried vegetables | Retain 90% nutrition | office snacks |
3. Three golden combination plans recommended by nutritionists
1.Breakfast combination:Boiled eggs + oatmeal + blueberries (total calories about 250 calories)
2.Lunch combo:Steamed chicken breast + multigrain rice + boiled broccoli (total calories about 400 calories)
3.Dinner combo:Konjac noodles + shrimp + green vegetables (total calories about 300 calories)
4. 5 effective dietary tips tested by netizens
| Skill name | Specific operations | Effect feedback |
|---|---|---|
| Drinking water before meals | Drink 500ml warm water 30 minutes before meals | Reduce food intake by 15% |
| slow chewing | Chew each mouthful 20-30 times | extend meal time |
| Cutlery reduction method | Use small dishes | Improved visual satisfaction |
| Protein first | Eat protein foods first | Delay hunger |
| colorful diet | 3 or more colored vegetables per meal | More balanced nutrition |
5. Expert advice: three principles of scientific diet
1.Calorie deficit principle:Creating a calorie deficit of 300-500 calories a day can help you lose weight without being overly hungry.
2.Nutrient density principle:Choose foods with more nutrients per unit weight, such as dark vegetables, whole grains, etc.
3.Sustainability principles:Choose a diet that you can stick to for the long term and avoid extreme dieting.
By rationally choosing low-calorie, high-nutrition foods and using scientific dietary methods, the goal of "relieving hunger but not gaining weight" can be achieved. It is recommended that you choose a diet plan that suits you based on your personal tastes and living habits, and adhere to a healthy lifestyle.
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