You don't need to go on a diet to gain weight. Eat more of these foods and you can lose weight without being hungry.

Lose weight to shut up, in order to improve the odds of successful weight loss. Most people get fat because they can not control the desire for delicious food, resulting in excess body heat, body gradually get fat.

During weight loss, we should cut out all kinds of high calorie, unhealthy processed foods, eat three meals regularly, eat 80% full meals, so that we can effectively control the calorie intake.

Do not want to lose weight and hunger a full meal, more do not excessive diet, otherwise the body is easy to fall into a state of famine, muscle will also be lost, the figure after reducing weight is easy to regain weight, weight rebound.

During weight loss, we should learn to eat smart, choose low-calorie food that helps to lose weight, so that we can not starve ourselves under the premise of healthy weight loss.

Those who are trying to lose weight can eat more of these foods and add them to your diet.

1. Low-fat, high-protein foods

Protein supplements the body with amino acids that help build and repair muscle and prevent muscle loss. High-protein foods are less likely to turn into fat deposits and take longer to feel full, effectively reducing the risk of overeating.

However, high fat and high protein food is not desirable, eat less of all kinds of fat, pork belly, and to choose eggs, dairy products, chicken breast, fish, shrimp and other food. In order to control the caloric content of the ingredients, keep the cooking method low in oil and salt to avoid the heat surge of the ingredients.

High-protein meats can be eaten in palm-sized portions for lunch and dinner, while eggs and dairy products can be eaten in the morning. Recommendation: Aim for 1-1.2g/ kg of protein per day, or at least 60-72g per day if you weigh 60KG.

2, high fiber type scraping fat vegetables

During weight loss, we should eat more low-calorie vegetables, which can promote intestinal peristalsis, improve constipation troubles, reduce the body burden, and let you lose weight faster.

We can eat more broccoli, cabbage, bitter melon, kale, celery, lettuce, tomatoes, cucumbers and other rich crude fiber vegetables, a variety of vegetable rotation, can control calorie intake at the same time, promote the decomposition of fat. It is recommended that vegetables make up at least half of a meal.

3, eat some roughage appropriately

Carbohydrates are essential nutrients for the body and provide metabolic power to the body. During the diet, we can't refuse to eat staple food.

However, you can eat less staple foods with high glycemic coefficient and short digestion time, and eat more staple foods with long satiety time and slow glycemic coefficient to replenish your body with enough carbohydrates and maintain your metabolic power.

Daily carbohydrate intake of 3-4g/ kg body weight is the optimal intake during weight loss. We can choose coarse grain of water of a few compound carbon, for instance: the food such as pumpkin, sweet potato, huai shan, brown rice, oat, legume, the fine staple food of rice, noodle kind can be absorbed by half, conduce to promoting speed reducing weight so.