What is low in calories and strong in satiety

Low calorie and high satiety foods mainly include konjac products, oats, chicken breast, green leafy vegetables, and Greek yogurt. These foods prolong gastric emptying time through high fiber, high protein, or high moisture content, while controlling calorie intake.

1. Konjac products:

Konjac is rich in glucomannan, a kind of soluble dietary fiber, which can expand 30-50 times in water and form gel like substances in the stomach to delay digestion. Each 100 grams of konjac jelly contains only 6-8 calories, and its unique chewing sensation can reduce the desire to eat through oral satisfaction. Attention should be paid to thoroughly cooking konjac products to remove alkaloids, and individuals with abnormal kidney function should control their intake. 2. Oats: β - glucan from oats forms a viscous solution in the intestine, slowing down glucose absorption and stimulating cholecystokinin secretion. 50 grams of dried oats contain approximately 190 calories, but can provide 5 grams of dietary fiber and a lasting satiety of 3-4 hours. Choosing steel cut oats has a lower glycemic index than ready to eat oats, and pairing them with chia seeds can further enhance satiety.

3. Chicken breast:

Every 100 grams of boiled chicken breast contains about 165 calories and 31 grams of high-quality protein. Its food thermal effect is as high as 30%, which means that the digestion process consumes more energy. Protein stimulates the secretion of casein peptide and glucagon like peptide-1, directly acting on the hypothalamic satiety center. It is recommended to use low-temperature slow cooking to maintain the moisture content of the meat, and pairing it with lemon juice can improve protein absorption rate.

4. Green leafy vegetables:

Dark leafy vegetables such as spinach and kale have a water content of over 90%, and only contain 100-150 calories per 500 grams. Its abundant magnesium element can regulate levels of ghrelin, while vitamin K1 is involved in regulating leptin sensitivity. It is recommended to use rapid frying or low-temperature baking to preserve dietary fiber while breaking down the oxalic acid structure. Paired with olive oil, it can promote the absorption of fat soluble vitamins.

5. Greek yogurt:

Skimmed Greek yogurt contains 60-80 calories and 10 grams of protein per 100 grams, and its casein forms a curd under the action of stomach acid to prolong emptying time. Probiotics can improve the balance of gut microbiota and reduce inflammatory hunger signals caused by endotoxins. Choosing the sugar free version paired with blueberries can increase polyphenols, and consuming it after refrigeration can further enhance satiety. Combining these foods can produce a synergistic effect, such as oatmeal with Greek yogurt for breakfast and chicken breast with green leafy vegetable salad for lunch. Pay attention to drinking 2000-2500 milliliters of water per day, as water is involved in the process of dietary fiber expansion. Avoid high-temperature frying during cooking and use low-fat methods such as steaming, baking, etc. Individuals with chronic kidney disease or gastrointestinal dysfunction need to adjust their dietary fiber intake. It is recommended to develop personalized plans under the guidance of a nutritionist. Long term adherence to this dietary pattern, combined with moderate exercise, can establish a healthy appetite regulation mechanism.