總結下面的內容: 雖然看起來不利於健康, 但健康的脂肪會讓你少吃, 而不<unk>和脂肪 (好的脂肪) 會給你能量, 吃的是<unk>梨,杏仁和橄<unk>. 注意,堅果降低飢餓的效果往往需要大約半個小時才能感覺到它們,所以在達到極度飢餓的程度之前吃它們,否則你會被誘惑吃得比你需要更多. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/ea\/Control-Your-Eating-Step-7Bullet1.jpg""\/v4-460px-Control-Your-Eating-Step-7Bullet1.jpg","Urbigl":"\/images/\/thumb\/e\/ea\/Control-Your-Eating-Step-7Bullet1.jpg/aid716071-v428-7px-Control-Your-Eating-Step-7Bullet1.jpg","smallthall"60,"Heid4","smallth"5,"Heid7"\/thumb\/e\\/e\/e\n"<br />"<p>"<p>"< 在聖地亞哥的營養與代謝研究中心, 在三個月內, 他們平均減掉了3.6磅. 對於這麼少的工作不壞. 這並沒有改變他們的飲食. 如果你想知道為什麼, 人們認為葡萄<unk>會降低你吃飯後的胰島素水平,在吃飯後可以<unk>升. {"小Url":"https:\/\/www.wikihow.com\/images\/thumb\/b\/be\/Control-Your-Eating-Step-8Bullet1.jpg","Urbigl":"\/images\/thumb\/b\/be\/Control-Your-Eating-Step-8Bullet1.jpg"<br/><p>"小":40,"小":30,"大":35,"大":37,"大"28","大":46,"小":46,"大":46,"大":47,"大":46,"大":47,"大":47,"大":46,"大":47,"大":47,"大":47,"大":46,"大":47,"大":47,"大":47,"大":47,"大":47,"大":47,"大":48,"大" 蛋白質可以控制你吃多少, 如果你開始這樣做,你就會想一整天少吃. 普渡大學說,早餐吃瘦蛋白質 (比如加拿大培根,低脂酸奶和蛋白) 實際上可以讓你比在午餐或晚餐吃的更長時間感到<unk>腹. 每次陽光轉動,你至少要攝取一<unk>司 (或30克) 的蛋白質. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/43\/Control-Your-Eating-Step-9Bullet1.jpg""/v4-460px-Control-Your-Eating-Step-9Bullet1.jpg","bigUrl":"\/images\/thumb\/4\/43\/Control-Your-Eating-Step-9Bullet1.jpg\/aid7161-v4-728px-Control-Your-Eating-Step-9Bullet1.jpg","smallWth":40,"smallHeight":345,"Wbigth"div":"big728","Height":46,"5","<div>"<div>"<n>"<n>"<n>"</n>"</p>"<p><p><p><p><p><p><p><p 你需要的是好的碳水化合物, 而不是簡單的<unk>黃<unk>的碳水化合物-- 馬<unk>就是這樣. 它們需要一段時間才能分解; 它們在你的腸道中停留更長時間, 延遲了那些陰險的胃<unk>聲的出現. 任何東西可以代替烤<unk> -- 一箇中等大小的<unk>餅只有100卡路里 -- 如果你注意你的黃油和奶油. 而冷<unk>煮熟的土豆甚至更好--冷<unk>時, 它們的抗飢餓能力會增加 (請選擇帶<unk>的土豆沙拉). 但要知道,吃土豆並不意味著把<unk>條加大, 任何在油中<unk>和塗抹的東西都會失去其健康益處. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/03\/Control-Your-Eating-Step-10Bullet1.jpg\/v4-460px-Control-Your-Eating-Step-10Bullet1.jpg","Urbigl":"\/images\/thumb\/0\/03\/Control-Your-Eating-Step-10Bullet1.jpg\/aid716071-v4-728px-Control-Your-Eating-Step-10Bullet1.jpg","smallWidth":460,"smallHeight":35",bigWidth"7",""bigHeight"28","div":546","div":"div":"div":"div":"div":"div"="div"="div"="div"="div"="div"="div" class="parserver-output-safeature">"<\  摘要:
選擇健康的脂肪 吃葡萄<unk>的時間. 在蛋白質包裝. 在土豆堆.