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1、十种饱肚的减肥食物The10MostFillingFoodsforWeightLossBakedpotatoes,greekyogurt,andpopcorncanhelpyouloaduponfiberandprotein.烘烤土豆，脱乳清酸奶和爆米花能够增加纤维和蛋白质。IfyouweretodescribeThePerfectFood,itmightgosomethinglikethis:healthful,delicious,biggerthanamorselandfillingenoughtofighthungerforhours.“Foodsthatp
2、romotesatiety”—afeelingoflastingfullness—”doexist,”insistsDavidKatz,MD,founderoftheYaleUniversityPreventionResearchCenter.Whatmakessomegrubextrasatisfying?“Fiberandproteincanhelp,”saysBarbaraRolls,PhD,authorofTheUltimateVolumetricsDiet.Gettingmorebangforyourbitematters,too:Low-energy-
3、densityfoods,whichyieldbigportionsforfewcalories,“allowyoutoeatmorewithoutgainingweight,”Rollssays.Wantsomeofthat?Makeroomforthesesecret-weaponpicks.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DavidKatz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。TheUltimateVolumetricsDiet
4、作者BarbaraRolls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。Bakedpotato烤土豆Thepotatohasbeenunfairlydemonized—it’sactuallyapotenthungertamer.Inastudythatmeasuredthesatiatingindexof38foods,includingbrownriceandwhole-wheatbre
5、ad,peoplerankedboiledpotatoeshighest,reportingthattheyfeltfullerandatelesstwohoursafterconsumingthem.Thoughpotatoesareoftenshunnedbecausethey’reconsideredhighincarbohydrates,theyshouldn’tbe.Whetherbakedorboiled,they’reloadedwithvitamins,fiberandothernutrients.Result?Yougetsteadyenergy
6、andlastingfullnessafternoshingonthem.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。Feelevenfuller:Eatbakedandboiledtubersskin-ontogetmorefiberforjust160calori
7、esapop.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AstudyfromSaintLouisUniversityfoundthatfolkswhoateeggsforbreakfastconsumed330fewercaloriesthroughoutthedaythanthosewhohadabagel.“Eggsareoneofthefewfoodsthatareacompleteprotein,meaningtheycontainallnineessentialaminoacidsthatyourbodyc
8、an’tm
