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!
听起来可能有点疯狂，但有些食物可以让你饱腹而不增加体重。诀窍是吃那些很饱或者有很高饱腹感的食物。这意味着它们可以让你饱腹而不会产生太多热量。
根据这个饱腹指数，你可以判断各种食物的饱腹程度，以确保你感到饱腹，同时减少白天的卡路里摄入。
对你的饮食进行这些小的调整可以防止你体重增加。还有一些食物可以满足你的饥饿感，这样你就不会吃得太多。
想要最好的部分吗？它不一定都是无味的沙拉或者看起来不吸引人的健康食品。你可以在保持健康的同时吃美味的食物。如果你一直读到文章的结尾，你可能会惊讶于你想吃多少就吃多少！
1. BROTH 肉汤
你可能认为汤不够饱，但这取决于用来煮汤的原料。研究表明，一些汤甚至比一顿使用相同配料的全餐更能填饱肚子！喝汤作为开胃菜可以增加饱腹感，这样你可以在那顿饭中少摄入大约20%的热量。
2. LEAN MEAT AND FISH 瘦肉精和鱼
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.
蛋白质含量高的饮食比碳水化合物含量高的饮食更令人满意和满足。所以不要为了减肥而把肉从你的饮食中剔除！我们建议你选择瘦肉，因为有些肉富含饱和脂肪，对你的饮食没有帮助。然而，鱼类脂肪含量低，而欧米茄-3脂肪酸和蛋白质含量高。这会在保持心血管系统健康和快乐的同时增加饱腹感。
虽然鱼比肉更经常地在我们前面提到的饱腹指数，肉类，如牛肉，猪肉和鸡肉的蛋白质也很高。研究表明，与高碳水化合物午餐相比，选择高蛋白午餐可以减少12%的晚餐热量。
3.鸡蛋
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.
鸡蛋，或者更确切地说，蛋黄因其高胆固醇而被冠以引发心脏病（如心脏病）的恶名。是的，它们确实含有大量的胆固醇，但是最近的研究证明，当你吃鸡蛋的时候，胆固醇增加并不是坏事。它们是一种完整的蛋白质，这意味着它们由所有9种必需氨基酸组成。
基本的碳水化合物不像蛋白质那么丰富，所以早餐吃鸡蛋可以让你在一天中有一个好的开始。最近的一项研究表明，与早餐吃百吉饼的人相比，早餐吃鸡蛋的人更容易降低BMI（体重指数）和减肥。
4.苹果
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.
苹果的饱腹指数也很高，因为它们有一种叫做果胶的可溶性纤维，可以调节你的消化。每个苹果片中也含有85%的水分——这一体积的水分可以让你感觉饱了而不会产生高热量。
一项实验显示，人们在用餐开始时尝试苹果汁、苹果酱和苹果片。吃苹果片的人比吃苹果酱的人少摄入91卡路里。更令人印象深刻的结果是，与苹果汁组相比，他们少摄入150卡路里。
所以，如果你喜欢苹果，但你不喜欢增加体重，一定要吃苹果。如果你不喜欢，那么试试柑橘类水果，因为它们也富含水分和果胶。
5.OATMEAL 燕麦片
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.
燕麦片是完美的填补你，因为它包含大量的纤维-它也吸收大量的水，而被煮熟。即使它本身没有任何味道，你也可以用坚果、水果和红糖等不发胖的配料来调味。
燕麦本身也含有一种不溶性纤维，叫做β-葡聚糖。这已经被证明可以减缓碳水化合物的吸收速度，同时限制你一天的食欲，这样你就不想吃任何含糖的零食了。
6. 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!
与鸡蛋类似，人们避免吃土豆是因为它们的高碳水化合物“坏名声”。然而，这不需要发生。土豆实际上是非常健康的，这取决于它们是如何烹调的——基本上，不要炸土豆！土豆有一种抗性淀粉，类似于消化系统中的可溶性纤维。这意味着你会更快地感到饱腹感，获得更少的热量。
还有一个小技巧可以帮助你——煮土豆，然后让它们冷却，增加了这种抗性淀粉的水平。如果你这样做一次又一次，它继续增加。这也可以帮助你分摊你的食物成本，因为你可以充分利用你的剩菜！
7. 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.
最后，但当然不是最不重要的，我们有爆米花。如果你想吃像薯条这样咸的东西，那么你应该去买些爆米花。全麦低热量高纤维。爆米花也主要是由空气构成的，所以它比薯条更快地填满你的肚子。
然而，选择空气爆米花，而不是你可以在微波炉包爆米花。这些通常含有假黄油，这是一种有毒添加剂。这些袋子本身也内衬有致癌化学物质。但是，如果你有一碗美味的爆米花，那么有很多健康的方法可以让它味道更好，你可能没有想到！你不仅仅局限于盐、黄油或糖。你可以选择大蒜，橄榄油，鳄梨油，牛至，番茄粉，甚至帕尔玛干酪。
如果你想减肥或者想保持现在的体重，那么在饮食中添加上述食物可能会改变你的生活。我们听说时尚饮食根本没什么区别，因为它们做出了太剧烈的改变，既不健康也不美味。但如果你专注于吃你喜欢的、容易做的食物，这将使它成为一项更容易忍受的任务。
选择高纤维、高体积的食物（如爆米花或苹果片中的水）和蛋白质，同时也低卡路里和饱和脂肪，你很快就会减肥。