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Foods high in soluble fiber, protein, and healthy fats that help you lose visceral belly fat, which is extremely harmful to your health.
Visceral fat is a form of adipose tissue in the abdominal area that lies deep beneath the surface, accumulating near vital organs like the intestines and liver. The presence of this fat contributes to the development of insulin resistance (and type 2 diabetes), heart disease, and some cancers.
At the same time, by leading a healthy lifestyle, you can reduce harmful visceral fat on your belly.
“The evidence suggests that increasing your intake of healthy foods can have huge benefits for fat burning,” the article states.
In particular, to combat visceral obesity, it is necessary to consume foods high in soluble fiber. This type of fiber, which absorbs water and forms a gel, reduces the number of calories the body absorbs from food. An observational study of more than 1100 people found that every additional 10 grams of soluble fiber reduced belly fat gain by 3,7 percent over a five-year period.
Foods high in soluble fiber include dried beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas and potatoes, experts reminded.
When it comes to protein intake, numerous observational studies show that people who eat more protein tend to have less belly fat than those who follow a low-protein diet. According to scientists, high protein intake increases the release of the satiety hormone PYY, which reduces appetite and prevents fullness.
As sources of protein, they recommend foods such as lean meat, poultry, fish, eggs, yogurt, seeds and nuts, legumes, and soy products (tofu).
Separately, experts have singled out fatty fish for their ability to reduce the amount of visceral fat in the abdominal area, which contains not only a lot of protein, but also omega-3 acids. In particular, it is useful to eat salmon, tuna, sardines, mackerel and trout.
However, in addition to diet adjustments, it's also important to incorporate exercise into your daily routine for optimal visceral fat loss. To combat visceral fat, Harvard Health recommends engaging in regular moderate-intensity physical activity for at least 30 minutes a day, and for some people, up to 60 minutes a day.
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Foods high in soluble fiber, protein, and healthy fats that help you lose visceral belly fat, which is extremely harmful to your health.
Visceral fat is a form of adipose tissue in the abdominal area that lies deep beneath the surface, accumulating near vital organs like the intestines and liver. The presence of this fat contributes to the development of insulin resistance (and type 2 diabetes), heart disease, and some cancers.
At the same time, by leading a healthy lifestyle, you can reduce harmful visceral fat on your belly.
“The evidence suggests that increasing your intake of healthy foods can have huge benefits for fat burning,” the article states.
In particular, to combat visceral obesity, it is necessary to consume foods high in soluble fiber. This type of fiber, which absorbs water and forms a gel, reduces the number of calories the body absorbs from food. An observational study of more than 1100 people found that every additional 10 grams of soluble fiber reduced belly fat gain by 3,7 percent over a five-year period.
Foods high in soluble fiber include dried beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas and potatoes, experts reminded.
When it comes to protein intake, numerous observational studies show that people who eat more protein tend to have less belly fat than those who follow a low-protein diet. According to scientists, high protein intake increases the release of the satiety hormone PYY, which reduces appetite and prevents fullness.
As sources of protein, they recommend foods such as lean meat, poultry, fish, eggs, yogurt, seeds and nuts, legumes, and soy products (tofu).
Separately, experts have singled out fatty fish for their ability to reduce the amount of visceral fat in the abdominal area, which contains not only a lot of protein, but also omega-3 acids. In particular, it is useful to eat salmon, tuna, sardines, mackerel and trout.
However, in addition to diet adjustments, it's also important to incorporate exercise into your daily routine for optimal visceral fat loss. To combat visceral fat, Harvard Health recommends engaging in regular moderate-intensity physical activity for at least 30 minutes a day, and for some people, up to 60 minutes a day.
