It may sound crazy, but there are types of food that can fill you up without putting on any weight. The trick is to eat meals that are very filling or have a high satiety value. This means that they fill you up without being too calorific.
Judging by this index of satiety, you can judge how filling various foods are to ensure that you feel full while reducing your calorie intake during the day.
Making these small adjustments to your diet will keep you from gaining weight. There are also some foodstuffs that will satisfy your hunger enough, so that you aren’t tempted to overeat.
Want the best part of it all? It doesn’t all have to be tasteless salads or healthy foods that don’t look appealing. You can still eat yummy food while staying healthy. If you read until the end of the article, you may be surprised by what food you can eat as much as you want!
聽起來可能有點瘋狂，但有些食物可以讓你飽腹而不增加體重。訣竅是吃那些很飽或者有很高飽腹感的食物。這意味著它們可以讓你飽腹而不會產生太多熱量。
根據這個飽腹指數，你可以判斷各種食物的飽腹程度，以確保你感到飽腹，同時減少白天的卡路里攝入。
對你的飲食進行這些小的調整可以防止你體重增加。還有一些食物可以滿足你的飢餓感，這樣你就不會吃得太多。
想要最好的部分嗎？它不一定都是無味的沙拉或者看起來不吸引人的健康食品。你可以在保持健康的同時吃美味的食物。如果你一直讀到文章的結尾，你可能會驚訝於你想吃多少就吃多少！
1. BROTH 肉湯
BROTH 肉湯
你可能認為湯不夠飽，但這取決於用來煮湯的原料。研究表明，一些湯甚至比一頓使用相同配料的全餐更能填飽肚子！喝湯作為開胃菜可以增加飽腹感，這樣你可以在那頓飯中少攝入大約20%的熱量。
2. LEAN MEAT AND FISH 瘦肉精和魚
LEAN MEAT AND FISH 瘦肉精和魚
Diets that are higher in protein are more satisfying and satiating than the ones that are too heavy in carbohydrates. So don’t cut meat out of your diet to lose weight! We recommend that you opt for leaner cuts of meat, as there are some meats that are full of saturated fat and won’t help you in your diet. However, fish is low in fat while being high in omega-3 fatty acids and protein. This builds satiety alongside keeping your cardiovascular system healthy and happy.
Although fish beats meat more often than not on the satiety index that we mentioned earlier, meats such as beef, pork and chicken are also high in protein. Research has shown that opting for a high-protein lunch can reduce your dinner calories by 12% in comparison to the high-carb lunch.
蛋白質含量高的飲食比碳水化合物含量高的飲食更令人滿意和滿足。所以不要為了減肥而把肉從你的飲食中剔除！我們建議你選擇瘦肉，因為有些肉富含飽和脂肪，對你的飲食沒有幫助。然而，魚類脂肪含量低，而歐米茄-3脂肪酸和蛋白質含量高。這會在保持心血管系統健康和快樂的同時增加飽腹感。
雖然魚比肉更經常地在我們前面提到的飽腹指數，肉類，如牛肉，豬肉和雞肉的蛋白質也很高。研究表明，與高碳水化合物午餐相比，選擇高蛋白午餐可以減少12%的晚餐熱量。
3.雞蛋
雞蛋
Eggs, or more specifically, egg yolks have been branded with a bad reputation of causing heart problems such as heart attacks due to their high cholesterol. Yes, they do have a high amount of cholesterol, but recent research has proven that it’s not bad cholesterol that is increased when you eat eggs. They are a complete protein – meaning that they consist of all the nine essential amino acids.
Basic carbohydrates aren’t as filling as protein, so having eggs for your breakfast can set you off on a good start for the rest of your day. A recent study has shown that people who consume eggs for their breakfast find it easier to lower their BMI (body mass index) and lose weight in comparison to someone who has a bagel for their breakfast.
雞蛋，或者更確切地說，蛋黃因其高膽固醇而被冠以引發心臟病（如心臟病）的惡名。是的，它們確實含有大量的膽固醇，但是最近的研究證明，當你吃雞蛋的時候，膽固醇增加並不是壞事。它們是一種完整的蛋白質，這意味著它們由所有9種必需氨基酸組成。
基本的碳水化合物不像蛋白質那麼豐富，所以早餐吃雞蛋可以讓你在一天中有一個好的開始。最近的一項研究表明，與早餐吃百吉餅的人相比，早餐吃雞蛋的人更容易降低BMI（體重指數）和減肥。
4.蘋果
蘋果
Apples are also high on our satiety index, as they have a soluble fiber, which is called pectin – this regulates your digestion. They also contain 85% water per apple piece – this volume of water can make you feel that you’re full without having high calories.
An experiment showed people trying apple juice, applesauce and apple segments at their beginning of their meal. Those who had the apple segments, ate 91 less calories than those who ate the applesauce. The more impressive result was that in comparison to the apple juice group – they ate 150 fewer calories.
So, if you love apples, but you don’t love gaining weight, make sure that you eat the apple as it comes. If you’re not a fan, then try a citrus fruits, as they are also high in water and pectin.
蘋果的飽腹指數也很高，因為它們有一種叫做果膠的可溶性纖維，可以調節你的消化。每個蘋果片中也含有85%的水分——這一體積的水分可以讓你感覺飽了而不會產生高熱量。
一項實驗顯示，人們在用餐開始時嘗試蘋果汁、蘋果醬和蘋果片。吃蘋果片的人比吃蘋果醬的人少攝入91卡路里。更令人印象深刻的結果是，與蘋果汁組相比，他們少攝入150卡路里。
所以，如果你喜歡蘋果，但你不喜歡增加體重，一定要吃蘋果。如果你不喜歡，那麼試試柑橘類水果，因為它們也富含水分和果膠。
5.OATMEAL 燕麥片
OATMEAL 燕麥片
Oatmeal is perfect for filling you up, as it consists of lots of fiber – it also absorbs a high volume of water while being cooked. Even though it doesn’t have any taste itself, you can flavour it with non-fattening toppings such as nuts, fruits and brown sugar.
Oats themselves also contain a type of insoluble fiber, which is called beta glucan. This has been shown to slow the rate of absorption of carbohydrates while limiting your appetite during your day so you’re not craving any sugary snacks.
燕麥片是完美的填補你，因為它包含大量的纖維-它也吸收大量的水，而被煮熟。即使它本身沒有任何味道，你也可以用堅果、水果和紅糖等不發胖的配料來調味。
燕麥本身也含有一種不溶性纖維，叫做β-葡聚糖。這已經被證明可以減緩碳水化合物的吸收速度，同時限制你一天的食慾，這樣你就不想吃任何含糖的零食了。
6. BOILED POTATOES 煮土豆
BOILED POTATOES 煮土豆
Similarly to eggs, people avoid potatoes due to their high carbohydrate ‘bad reputation’. However, this doesn’t need to happen. Potatoes are actually very healthy dependent on how they’re cooked – basically, don’t fry them! Potatoes have a resistant starch, which is similar to soluble fiber in your digestive system. This means that you’ll feel fuller quicker and gain less calories.
There’s also a little tip that can help – cooking your potatoes and then letting them cool increases this level of resistant starch. If you do this again and again, it continues to increase. This could also help you to spread your food costs, as you can make the most of your leftovers!
與雞蛋類似，人們避免吃土豆是因為它們的高碳水化合物“壞名聲”。然而，這不需要發生。土豆實際上是非常健康的，這取決於它們是如何烹調的——基本上，不要炸土豆！土豆有一種抗性澱粉，類似於消化系統中的可溶性纖維。這意味著你會更快地感到飽腹感，獲得更少的熱量。
還有一個小技巧可以幫助你——煮土豆，然後讓它們冷卻，增加了這種抗性澱粉的水平。如果你這樣做一次又一次，它繼續增加。這也可以幫助你分攤你的食物成本，因為你可以充分利用你的剩菜！
7. POPCORN 爆米花
POPCORN 爆米花
Last, but certainly not least, we have popcorn. If you’re craving something salty like chips then you should instead reach for some popcorn. The whole grain is low in calories and high in fiber. Popcorn is also mostly made up of air, so it will fill you up more quickly than chips.
However, opt for the air popped popcorn instead of the popcorn you can make in the microwave bag. These often contain fake butter, which is a toxic additive. The bags themselves are also lined with carcinogenic chemicals. But if you have a lovely bowl of air popped popcorn, then there are plenty of healthy ways that you can make it taste even better that you may not have thought of! You’re not just limited to salt or butter or sugar. You can instead opt for garlic, olive oil, avocado oil, oregano, tomato powder or even parmesan.
If you’re trying to lose weight or if you want to hold onto your current weight, adding the above foods into your diet could change your life. We hear of fad diets that don’t make any difference at all, as they make too drastic changes that aren’t healthy or tasty. But if you focus on eating foods that you like and are easy to make, it will make it a more bearable task.
Opt for foods that are high in fiber, volume (such as air-popped popcorn or the water in apple segments) and protein while also being low in calories and saturated fat and you’ll be slimming down in no time.
最後，但當然不是最不重要的，我們有爆米花。如果你想吃像薯條這樣鹹的東西，那麼你應該去買些爆米花。全麥低熱量高纖維。爆米花也主要是由空氣構成的，所以它比薯條更快地填滿你的肚子。
然而，選擇空氣爆米花，而不是你可以在微波爐包爆米花。這些通常含有假黃油，這是一種有毒添加劑。這些袋子本身也內襯有致癌化學物質。但是，如果你有一碗美味的爆米花，那麼有很多健康的方法可以讓它味道更好，你可能沒有想到！你不僅僅侷限於鹽、黃油或糖。你可以選擇大蒜，橄欖油，鱷梨油，牛至，番茄粉，甚至帕爾瑪乾酪。
如果你想減肥或者想保持現在的體重，那麼在飲食中添加上述食物可能會改變你的生活。我們聽說時尚飲食根本沒什麼區別，因為它們做出了太劇烈的改變，既不健康也不美味。但如果你專注於吃你喜歡的、容易做的食物，這將使它成為一項更容易忍受的任務。
選擇高纖維、高體積的食物（如爆米花或蘋果片中的水）和蛋白質，同時也低卡路里和飽和脂肪，你很快就會減肥。
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