What are the things that make meal replacements feel full and satisfying

The satiety of meal replacement foods mainly comes from ingredients with high dietary fiber, high protein, and low glycemic index. Common choices include oats, chia seeds, konjac products, protein powder, and Greek yogurt.

1. Oats:

Oats are rich in β - glucan. This soluble dietary fiber expands with water to form a gel like substance, which can delay gastric emptying. Every 100 grams of oats contains about 10 grams of dietary fiber. It is recommended to choose steel cut oats or traditional oatmeal to avoid fiber loss due to excessive processing of ready to eat oats. Eating nuts in moderation can prolong satiety.

2. Chia seeds: After absorbing water, Chia seeds can expand in volume by 12 times, forming a viscous substance in the stomach. Every 15 grams of chia seeds contains 5 grams of dietary fiber and 3 grams of protein, and its omega-3 fatty acids can also regulate appetite hormone secretion. It is recommended to add 10 grams of chia seeds to 200 milliliters of liquid and let it stand for 15 minutes to make a pudding like dish for better consumption. 3. Konjac products: Konjac contains over 60% glucomannan, a water-soluble fiber that is not absorbed by the human body. The energy density of konjac rice and konjac flour is only 1/10 of that of rice, and the mechanical stimulation generated during chewing can activate the satiety center. Attention should be paid to sufficient heating to destroy alkaloids, and pairing with protein foods can improve nutritional balance.

4. Protein powder:

Whey protein powder has a satiety index 2-3 times that of carbohydrates, and its branched chain amino acids can stimulate the secretion of cholecystokinin. It is recommended to choose separated whey protein, and mix 20-30 grams each time with 300 milliliters of warm water. Adding a small amount of carbohydrates can prolong protein digestion time. Individuals with abnormal kidney function should control their intake.

5. Greek yogurt:

Skimmed Greek yogurt has twice the protein content of regular yogurt, with 10 grams of protein per 100 grams. The casein in it is digested slowly, and calcium ions can also combine with fatty acids to form calcium soap that is not easily absorbed. Choose the sugar free version paired with low sugar fruits such as blueberries, and consume it after refrigeration to further enhance satiety.

When choosing meal replacements, individual tolerance should be considered. Konjac products may cause bloating in individuals with gastrointestinal sensitivity, while lactose intolerant individuals should choose plant protein powder. It is recommended to use high satiety meal replacement as a substitute for regular meals, along with green leafy vegetables and high-quality fats, to ensure a daily intake of at least 25 grams of dietary fiber. Long term meal replacement requires monitoring of nutritional indicators, conducting resistance training three times a week to prevent muscle loss, and avoiding continuous use for more than 12 weeks. Continuous hunger sensation occurs after meal replacement, and dietary structure should be adjusted in a timely manner.