Losing weight in winter without starving! 5 types of food that are full and lose weight, with amazing effects

Who said losing weight in winter must say goodbye to food? When the cold wind howls, the body is always frantically suggesting that you need high calorie comfort, but the tight jeans in the wardrobe are silently protesting. In fact, choosing the right food can completely achieve the magical operation of "being full before losing weight". These ingredients are like natural scales with intelligent adjustment functions, which not only block hunger black holes but also quietly decompose fat.

1. The Hunger King in the Protein World

1. High quality animal protein

Chicken breast and deep-sea fish slices trigger stronger food heat effects in low temperature environments, and digesting them consumes 30% of the calories consumed. Choose steaming or low-temperature baking, as the protein molecular structure is more conducive to sustained energy release.

2. Plant Protein Double Male

Frozen tofu produces more porous structures after freezing, which can maintain a sense of fullness for 4 hours after absorbing water and swelling in the stomach. The resistant starch in chickpeas requires secondary processing by gut microbiota, and this delayed digestion process continues to send signals to the brain saying 'I'm not hungry'.

II. The gentle trap of dietary fiber

1. Soluble fiber represents that

β - glucan released from oatmeal during cooking will form a gel film, which will wrap fat particles in the intestine. Konjac flour can expand up to 80 times when exposed to water, but remember to drink plenty of water to achieve maximum effectiveness.

2. Insoluble Fiber Player

The coarse fiber of roasted sweet potatoes with skin requires longer chewing time, which itself stimulates the satiety center. Cut the stem of broccoli into strips, blanch them in water, and mix them cold. The fiber structure of broccoli can delay gastric emptying for about 40 minutes.

3. Smart Eating Methods for Low GI Carbon Water

1. Whole Grain Deformation Record

After soaking black rice, steam it over water to preserve the germ, which will produce gamma aminobutyric acid, a substance that can inhibit binge eating impulse. Refrigerating and reheating buckwheat noodles increases the resistant starch content by three times, which is equivalent to putting brake pads on carbohydrates.

2. Root and Stem Heart Machine Cooking

Cut thick slices of lotus root and cook them first, then stir fry them. The mucus protein formed by cell wall rupture will adhere to the intestinal wall. After soaking yam in rice vinegar and cold mixing, the efficiency of converting mucopolysaccharides into short chain fatty acids is significantly improved.

4. The Art of Controlling High Quality Fats

1. Timed Release of Nuts

Almonds soaked in warm water for 8 hours activate lipase, increasing the conversion rate of monounsaturated fatty acids. Crush walnut kernels and mix them with yogurt, and their omega-3 fatty acids will combine with milk protein to form slow-release particles.

2. Smart Eating Methods for Seeds

Chia seeds are soaked in coconut water, and the hydration layer formed by water-soluble fibers can prolong satiety time. Sprinkle flaxseed powder in hot soup, and lignans are more easily converted into metabolically active substances at high temperatures.

Section 5: Masking Techniques for High Moisture Foods

1. Frozen Vegetable Group

Winter Melon Cut into chunks and frozen before stewing, the ice crystals produced by cell rupture will form a sponge like structure. Ball lettuce can be torn by hand instead of cut with a knife, and the release of lettuce extract from the broken surface can slightly suppress appetite.

2. Magic Mushroom Soup

When rehydrating dried mushrooms, add two slices of apples, which contain polyphenols that can enhance the perception of freshness. Tear the shiitake mushrooms vertically into strips and blanch them. The special fiber arrangement will increase the chewing frequency by 20%.

These ingredient combinations are like installing an intelligent governor on the metabolism engine, which not only meets the reasonable heat demand of the body in winter, but also does not convert excess energy into fat inventory. When you open the fridge tomorrow morning, try rearranging your plate with these "lying" foods to keep it warm Clothes and slim lines coexist harmoniously this winter.