What to eat when you are hungry when losing weight? Analysis of hot topics on the Internet in 10 days
The most difficult thing to endure during weight loss is hunger. How to deal with hunger scientifically without affecting the fat loss effect? Based on the weight loss topic that has been hotly discussed on the Internet in the past 10 days, we have compiled the following structured data and practical suggestions to help you get through the "hungry" crisis easily!
1. The top 5 weight loss snacks are hotly discussed on the Internet (data source: Weibo/Xiaohongshu/Zhihu)
| Ranking | food name | Reasons for recommendation | Calories (per 100g) |
|---|---|---|---|
| 1 | Sugar-free Greek Yogurt | High protein, strong satiety | 60 calories |
| 2 | boiled eggs | High protein content | 150 kcal |
| 3 | Konjac refreshing | Low calorie and zero fat | 30 kcal |
| 4 | Ready to eat chicken breast | Portable high protein | 120 kcal |
| 5 | cucumber/tomato | negative calorie foods | 15 kcal |
2. Three major types of hunger response solutions
1.physiological hunger(feeling of emptiness in stomach)
| solution | represents food | Food recommendations |
|---|---|---|
| high fiber foods | Oatmeal, chia seeds | Drink 200ml of water 30 minutes beforehand |
| slow digesting protein | cottage cheese | Paired with blueberries to delay the rise in blood sugar |
2.psychological hunger(Gluttonous impulse)
| solution | alternative | Effect duration |
|---|---|---|
| olfactory satisfaction method | Smell the coffee beans/peppermint essential oil | 15-20 minutes |
| chewing deception | sugar free gum | 30 minutes |
3.habitual hunger(I want to eat when the time comes)
| time point | healthy choices | heat control |
|---|---|---|
| 10:30 am | 10 almonds + green tea | ≤100 kcal |
| 15:00 pm | Half a protein bar | ≤80 kcal |
3. The latest advice from nutritionists (from Douyin/Kuaishou popular videos)
1.golden combination principle: Protein + dietary fiber + healthy fat (such as: 1 boiled egg + 1 cucumber + 5 nuts)
2.Eating order revolution: Drink soup first→vegetables next→staple food last (can reduce calorie intake by 23%)
3.Internet celebrity satiety tool: Chia seed pudding (5g chia seeds + 100ml skim milk, refrigerated for 2 hours)
4. Common misunderstandings and warnings
| Misunderstanding | the truth | healthy alternative |
|---|---|---|
| Eat fruit as a meal replacement | Excess fructose converts into fat | Daily fruit ≤200g |
| Zero calorie drinks | Stimulate a stronger appetite | lemon sparkling water |
| Completely cut off oil | Affects absorption of fat-soluble vitamins | 5ml olive oil daily |
5. 7-day emergency food list
Organized based on the 7 most popular weight loss recipes in Xiaohongshu:
| Week | Extra meal options | preparation time |
|---|---|---|
| on Monday | Microwave steamed pumpkin | 5 minutes |
| Tuesday | Ready to eat crab sticks | Ready to eat after opening the bag |
| Wednesday | frozen mixed berries | Thaw for 10 minutes |
| Thursday | Sugar-free soy milk powder drink | 2 minutes |
| Friday | Ready to eat chickpeas | Ready to eat |
| Saturday | Microwave egg custard | 8 minutes |
| Sunday | Ready-to-eat vegetables in bags | Pour vinegar and eat immediately |
Remember: Losing weight isn’t about starving, it’s about learning to have a healthier relationship with food. Choosing these low-calorie and high-nutrition foods can not only satisfy your cravings, but also continue to burn fat, helping you easily get through the weight loss plateau!
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