What has strong satiety and low fat

High satiety and low-fat foods mainly include oats, chicken breast, konjac, broccoli, and Greek yogurt. These foods are rich in dietary fiber or protein, which can delay gastric emptying time and have controllable calories.

1. Oats:

Oats are typical foods with low glycemic index. β - glucan expands with water to form a gel like substance, which can stay in the stomach for 4-6 hours. Every 100 grams of oats contains only 1.5 grams of fat and up to 10 grams of dietary fiber, which can stabilize blood sugar and reduce the desire to eat later. It is recommended to choose plain steel cut oats to avoid the added sugar in ready to eat oats.

2. Chicken breast:

Peeled chicken breast has a fat content of less than 2% and a protein ratio of up to 30%. Its high protein properties stimulate the secretion of cholecystokinin to produce a satiety signal. 200 grams of chicken breast can provide 40 grams of high-quality protein, meeting the single meal needs of adults. Boiling or low-temperature baking during cooking can maximize the preservation of low-fat characteristics.

3. Konjac:

Konjac has a dietary fiber content of over 70%, expands its volume 30-50 times after absorbing water, has zero fat, and only contains 7 calories per 100 grams. The contained glucomannan forms a viscous solution in the intestine, delaying the rate of nutrient absorption. Konjac products need to be thoroughly cleaned to remove alkaloids, and it is recommended to consume no more than 50 grams of dry weight per day.

4. Broccoli:

Broccoli contains only 0.4 grams of fat per 100 grams, and the combination of dietary fiber and plant protein can prolong chewing time. The unique sulforaphane found in cruciferous vegetables can regulate the secretion of hunger hormones. Studies have shown that consuming 200 grams of broccoli before a meal can reduce subsequent food intake by 15%. Quick blanching treatment can retain more nutrients.

5. Greek yogurt:

Skimmed Greek yogurt is filtered three times to remove whey, with a protein content twice that of regular yogurt and 0.5 grams of fat per 100 grams. Casein forms curd under the action of stomach acid, and the feeling of fullness lasts for 3-4 hours. Choosing the sugar free version and pairing it with low sugar fruits such as blueberries can supplement probiotics and control total calories.

Using oats as a breakfast staple paired with Greek yogurt, making a salad with chicken breast and broccoli for lunch, and choosing konjac products as an afternoon snack can achieve full management throughout the day. Pay attention to high fiber foods and drink plenty of water to avoid gastrointestinal discomfort. Special populations such as diabetes patients should monitor the impact of konjac products on blood sugar, and gastrointestinal tract sensitive people should gradually increase dietary fiber intake. Long term maintenance of such diets requires attention to diverse combinations to ensure balanced intake of vitamins and minerals.