What has a feeling of fullness but no calories

Low calorie and high satiety foods mainly include konjac products, kelp, cucumber, celery, and broccoli. These foods are rich in dietary fiber or water, which can slow down gastric emptying and have extremely low calories.

1. Konjac products:

Konjac is rich in glucomannan. This soluble dietary fiber expands 30-50 times when it meets water, and can occupy stomach space and form gel to delay digestion. Every 100 grams of konjac silk contains only 7 calories, which can be used to make cold dishes or substitute staple food. Attention should be paid to thoroughly cooking konjac products to remove alkaloids. 2. Seaweed: Seaweed food contains alginate and fucoxanthin, which can stimulate the secretion of satiety hormones. 100g of fresh kelp has about 16 calories, and its sticky texture can prolong chewing time. It is recommended to soak salted kelp thoroughly to remove sodium, and patients with thyroid diseases should control their intake. 3. Cucumber: Cucumbers with a water content of 96% have only 16 calories per 100 grams, and their skin contains insoluble cellulose to promote intestinal peristalsis. Eating after refrigeration can enhance satiety through low-temperature stimulation, and pairing with sugar free yogurt can increase protein intake.

4. Celery:

The coarse fiber in celery stems needs to be chewed repeatedly, and about 60% of the 14 calories per 100 grams are consumed during the digestion process. Phthalide containing substances can regulate blood lipids, and it is recommended to consume them in whole leaves to increase vitamin K intake.

5. Broccoli:

Brassicaceae vegetables are rich in sulforaphane and chromium, with 34 calories per 100 grams. Its dense structure requires long-term chewing, and the volume shrinkage rate after steaming is low. Paired with a small amount of nuts, it can prolong satiety time.

When choosing high satiety foods, it is recommended to prioritize natural ingredients with a moisture content greater than 90% and dietary fiber greater than 3g/100g. The above foods can be paired with high-quality proteins such as chicken breast and shrimp to enhance satiety signals by prolonging eating time and increasing chewing frequency. It should be noted that long-term single consumption may cause nutrient deficiency, and diabetes patients need to monitor the blood sugar fluctuation after meal replacement. The recommended cooking methods are cold salad and steaming, avoiding high oil and high salt methods to offset the low calorie advantage. During weight management, it is recommended to schedule 1-2 meals of this type of meal replacement daily, which will be more effective when combined with regular exercise.