If you can increase the satiety of rice food, it can help control the amount of food eaten and make it easier to achieve weight loss success by keeping people from feeling hungry at a smaller amount of food. And to make it easier to be full, you need to reduce the speed of eating, delay the emptying of the stomach, reduce the speed of digestion, and increase the protein content. In addition, the following kinds of eating method is not easy to hunger. 1, choose “rough” raw materials for rice. Dietary fiber-rich black rice, purple rice, brown rice, etc. are a good choice to slow down the speed of digestion. If you feel that they are more harsh to eat, you can soak them overnight, or use a pressure cooker to cook half-soft, and then mixed with rice to cook, or directly into a thick porridge, used to lose weight instead of white rice as a staple food. Black rice and purple rice outer layer of colored substances are conducive to slowing down the speed of digestion. 2, add some beans inside the rice food. Red beans, peas, soybeans and other beans not only contain a large amount of dietary fiber, but also provide a rich protein, substantially improving satiety. As the beans digestion speed is much lower than rice and rice porridge, with rice and beans 1:1 with, can make rice and rice porridge satiety rose significantly. 3, add some gelatin inside the rice. Oats, barley and other staple foods contain gelatinous substances, they belong to the soluble dietary fiber, which can improve the viscosity of the food and slow down the speed of digestion. If you cook rice, porridge, put part of the oats, or directly add seaweed, soapnut rice and other gelatinous raw materials, can help rice become more “when full” weight loss staple food. 4, add some vegetables in the rice. Vegetables in the cellulose and plant polysaccharides can increase the volume of rice, which a lot of water can dilute calories, but also delay gastric emptying, so in the rice may wish to add some mushrooms, bamboo shoots, enoki mushrooms, seaweed, ferns, and other high-fiber vegetables to eat with, can enrich the pattern, but also improve the sense of satiety. 5, add some vinegar inside the rice. Vinegar has the effect of delaying gastric emptying and reducing the speed of digestion, thus adding vinegar to staple foods such as nori rice balls is conducive to weight loss. If you eat white rice, with a copy of add a lot of vinegar gazpacho, can also help to achieve the effect.