What is the best thing to eat when you are hungry when losing weight? Hot topics and scientific advice on the Internet in 10 days
Recently, there has been a lot of discussion on the Internet about weight loss diet, especially how to deal with hunger while maintaining fat loss results. This article combines hot search data and nutritional knowledge in the past 10 days to sort out scientific and effective solutions for you.
1. Top 5 most searched weight loss diets on the Internet (last 10 days)
| Ranking | Hot search keywords | peak search volume | Main discussion points |
|---|---|---|---|
| 1 | Meal replacement satiety food | 12 million | Low-calorie, high-fiber food options |
| 2 | Konjac products for weight loss | 9.8 million | Zero calorie alternative to staple meals |
| 3 | Protein satiety method | 8.5 million | Chicken Breast/Protein Bar Eating Tips |
| 4 | 16:8 Light fasting | 7.6 million | Eating time control |
| 5 | low GI fruits | 6.8 million | Fat-loss benefits of berries |
2. Scientific recommendation: List of anti-hungry foods for weight loss
According to the latest guidelines from the Chinese Nutrition Society and analysis of hot search data, the following foods can satisfy satiety without making you fat:
| food category | Recommended food | Calories(kcal/100g) | Advantages and features |
|---|---|---|---|
| Vegetables | Broccoli/Cucumber | 25-34 | High dietary fiber |
| protein | Boiled eggs/chicken breast | 139-165 | Extend the time you feel full |
| Meal replacement | Konjac shredded/oatmeal | 8-350 | Low GI value |
| Fruits | Strawberry/Blueberry | 32-57 | Rich in antioxidants |
| Beverages | Sugar-free Greek Yogurt | 59 | High quality protein source |
3. Three golden dietary principles
1.High protein priority: Protein food can produce a stronger feeling of satiety. Studies have found that protein can increase the secretion of the satiety hormone PYY by 15-20%.
2.Low GI value combination: Choose foods with a glycemic index lower than 55 to avoid hunger caused by severe fluctuations in blood sugar. For example: whole wheat bread (GI=50) is better than white bread (GI=75).
3.maximize volume: For the same amount of calories, choose larger foods, such as 200kcal vegetable salad (about 500g), which can expand the stomach capacity better than 200kcal biscuits (40g).
4. Solutions for different scenarios
| hunger scene | Recommended plan | heat control |
|---|---|---|
| Morning snack | 1 hard-boiled egg + 200ml sugar-free soy milk | About 120kcal |
| Wake up hungry late at night | 100g sugar-free yogurt + 10 small tomatoes | About 80kcal |
| Hungry after exercise | 30g protein powder + 1 cucumber | About 150kcal |
| Emergency when going out | 1 protein bar + 1 bottle of zero-calorie sparkling water | About 200kcal |
5. Special reminder from nutritionists
1. Avoid falling into the "zero-calorie trap": long-term consumption of artificial sugar substitute foods may disrupt the intestinal flora. It is recommended that natural foods account for >70%.
2. It is advisable to control the daily caloric deficit within 300-500kcal. Excessive dieting will reduce the basal metabolic rate.
3. The latest research has found that consuming 1.5-2g of protein/kg of body weight every day during the weight loss period can maximize muscle mass.
By rationally choosing these low-calorie, high-satisfying foods, combined with appropriate exercise, you can effectively control your caloric intake without making the weight loss process too painful. Remember, sustainable weight loss is what really works!
check the details
check the details
en
