The 10 Most Filling Foods for Weight Loss
十种饱肚的减肥食物
Baked potatoes, greek yogurt, and popcorn can help you load up on fiber and protein.
If you were to describe The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. “Foods that promote satiety”—a feeling of lasting fullness—”do exist,” insists David Katz, MD, founder of the Yale University Prevention Research Center. What makes some grub extra satisfying? “Fiber and protein can help,” says Barbara Rolls, PhD, author of The Ultimate Volumetrics Diet. Getting more bang for your bite matters, too: Low-energy-density foods, which yield big portions for few calories, “allow you to eat more without gaining weight,” Rolls says. Want some of that? Make room for these secret-weapon picks.
完美的食物，当如下：健康，美味，比一小块多一点点，饱肚，能抵得上几个小时饿。耶鲁
大学预防研究中心创始者的David Katz表示，食物能提升饱腹感，并带来持久的满足感，这的确是存在的，是什么，让吞咽食物都能产生额外的快感。The Ultimate Volumetrics Diet滨崎步离婚作者Barbara Rolls博士表示，纤维和蛋白质能够提升这种快感。多吃一些咀嚼轻脆的食物，也十分有益：低热量密度食物，块头大，热量少的食物。这些食物让你满足口感，却又不会因此而增重，Rolls表示。想来一些么? 给以下叙述的这些神秘武器留些肚子吧。主管竞聘书
Baked potato
烤土豆
The potato has been unfairly demonized—it’s actually a potent hunger tamer. In a study that measured the satiating index of 38 foods, including brown rice and whole-wheat bread, people ranked boiled potatoes highest, reporting that they felt fuller and ate less two hours after consuming them. Though potatoes are often shunned because they’re considered high in carbohydrates, they shouldn’t be. Whether baked or boiled, they’re loaded with vitamins, fiber and other nutrients. Result? You get steady energy and lasting fullness after noshing on them.
土豆长期以来被人误解，而事实上，土豆很耐饿。一项研究测试了38种食物的饱腹感，包括糙米和全麦面包。在研究中，煮土豆评价最高，受试者表示，吃完后，2个小时都不觉得饿，尽管人们经常拒绝吃太多土豆，觉得碳水化合物含量太高，不该吃得太多来充饥。不论是烘烤的，还是煮的，土豆含大量维生素，纤维和其他营养，但测试结果表明，吃完后，你会感到持久的能量和满足感。
Feel even fuller: Eat baked and boiled tubers skin-on to get more fiber for just 160 calories a pop.
饱到撑破肚皮：食用烘烤的，或者煮的块茎皮，其纤维含量更高，且只含160卡路里。
Eggs
鸡蛋
A study from Saint Louis University found that folks who ate eggs for breakfast consumed 330 fewer calories throughout the day than those who had a bagel. “Eggs are one of the few foods that are a complete protein, meaning they contain all nine essential amino acid
特岗教师报名条件看开学第一课读后感s that your body can’t make itself,” says Joy Dubost, RD, spokesperson for the Academy of Nutrition and Dietetics. “Once digested, those amino acids trigger the release of hormones in your gut that suppress appetite.”
圣路易斯大学研究表明，早餐食用鸡蛋的人，其全天消耗的热量，比早餐吃百吉圈的人，要少330木兰诗原文及翻译卡路里。鸡蛋是少有的含完整蛋白质的食物之一，这意味着9成的氨基酸是你的身体消化不了的。营养与饮食协会的发言人Joy Dubost表示，“一旦消化，这些氨基酸就会触发你肠子中，荷尔蒙的释放，压制你的食欲。”
Feel even fuller: Don’t discard the yolks—about half an egg's protein lives in those yellow parts. Adding vegetables to a scramble boosts its volume and fiber content for few extra calories (an egg has 78, and a cup of spinach just 7).
饱到撑破肚皮：不要丢掉蛋黄——蛋黄里面包含了大部分的蛋白质。将蔬菜加到炒鸡蛋里面能够增加分量和纤维含量，而额外的热量却很少（一个鸡蛋有78卡路里，而一碗菠菜只有7卡路里）。
Bean soup
豆子汤
“Soups have a high water content, which means they fill your stomach for very few calories,” says Rolls. Broth-based bean soups, in particular, contain a hefty dose of fiber and resistant starch—a good carb that slows the release of sugar into the bloodstream—to make that full feeling really stick. “Once in the stomach, fiber and water activate stretch receptors that signal that you aren’t hungry anymore,” Rolls says. All this for a measly 150 calories per cup.
Rolls表示，豆子汤含水量成分多，这意味着既能饱肚，又不会增加太多热量。肉汤里面放豆子，就大量增加了纤维含量和抗性淀粉——该淀粉能够减缓血糖在血管中的释放速度，这就让人感到十分饱。“一旦进入到胃里面，纤维和水就激活了牵张受体，这些信号发出后，你就告诉自己，我一点也不饿。”而这碗汤不过也就150卡路里。
Feel even fuller: Resist the cracker pack on the side in favor of a bigger soup helping. Beans are starchy, satisfying and caloric enough on their own, Rolls says. Hate soup? Throw lentils, black-eyed peas or kidney or navy beans into a vinegar-based salad.
撑破肚皮：抵制那些油炸食品，喝一碗汤，这十分有益。豆子含大量淀粉，让人满足，且热量充足，Rolls表示。如果你讨厌汤的话，把小扁豆，黑眼豆或腰花，海军豆放到加醋的沙拉里。
Greek yogurt
绿酸奶
Harvard researchers examined the eating habits of 120,000 people for 20 years and found that yogurt was the single best food for shedding pounds: Over time, people who downed more of the protein-packed stuff lost pounds without trying. Meanwhile, a Nestlé Nutrition Institute study review found that consuming dairy proteins increases satiety, reduces food intake and keeps blood sugar steady. “Greek yogurt, which is strained to remove liquid whey, contains double the protein and less sugar than regular yogurt,” Dubost says.
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