What has a feeling of fullness without gaining weight

The main foods that provide a sense of fullness without gaining weight are high fiber vegetables, low sugar fruits, high-quality protein, whole grains, and low-fat dairy products.

1. High dietary fiber vegetables

Vegetables such as broccoli, spinach, and cabbage are rich in dietary fiber and water, which can slow down gastric emptying, increase chewing frequency, and significantly improve satiety. Dietary fiber is not absorbed by the human body, has extremely low calories, and promotes intestinal peristalsis, which helps to control blood sugar fluctuations. It is recommended to consume about 200 grams per meal, which can be cold mixed or stir fried to avoid nutrient loss.

2. Low sugar fruits

Low sugar fruits such as apples, strawberries and pomelos contain pectin and resistant starch, forming gel like substances in the stomach to extend digestion time. Its natural sweetness can satisfy appetite, but its glycemic index is generally below 40, which does not stimulate excessive insulin secretion. The recommended daily intake is 200-300 grams, and consuming it with the skin can preserve more dietary fiber.

3. High quality protein

Chicken breast, shrimp, egg white, etc. provide complete protein, which requires more calories for digestion and absorption. Proteins can stimulate the secretion of cholecystokinin, inhibit the activity of ghrelin, and maintain satiety for up to 4-6 hours. It is recommended to use steaming and boiling methods during cooking to avoid frying and adding extra heat.

4. Whole Grains

Oats, brown rice, quinoa and other whole grains retain the bran and germ, are rich in soluble fibers such as β - glucan, and can increase in volume several times after absorbing water and swelling. Its low GI characteristics help stabilize energy supply, and it is recommended to replace refined rice and flour as staple foods, with a consumption limit of 50-80 grams dry weight per serving.

5. Low fat dairy products

Sugar free yogurt and low-fat cheese contain casein and whey protein, which can significantly reduce subsequent food intake. Conjugated linoleic acid in dairy products may help with fat metabolism. It is recommended to choose sugar free products with a daily intake of about 300 milliliters. Lactose intolerant individuals can choose fermented products.

Reasonable combination of these foods can form a long-lasting satiety eating pattern. It is recommended to use high fiber vegetables as the basis of the plate, combined with appropriate amounts of protein and whole grains, and adopt a cooking method that is low in oil and salt. Pay attention to chewing slowly, eat for at least 20 minutes per meal, and drink 300ml of water before meals to enhance the satiety signal. Long term adherence to moderate exercise can effectively control calorie intake while avoiding malnutrition.