Reduce belly fat by eating these healthy foods, experts say

health

by david randoseru

Experts say gaining weight around the middle as you age can significantly increase your risk of disease.

But it turns out that the visible bulge made of subcutaneous fat that many of us struggle with is not the main culprit.

This award goes to the hidden toxic deposits known as visceral fat. Visceral fat is buried beneath the surface, crowding our organs and generally causing drama within the body over time.

“Unlike subcutaneous fat, visceral fat accumulates deep within the abdominal cavity and poses serious health risks, including increased risk of cardiovascular disease, type 2 diabetes and certain cancers,” says Nicola Ludlum of Nick's Nutrition・Rain told iNews.

Belly fat is notoriously difficult to get rid of (just ask anyone who's tried it), but there's good news about the underlying visceral fat. According to the Cleveland Clinic, it's actually relatively easy to lose.

That's because this type of fat is metabolized quickly, experts say, and your body can remove it even when you sweat or urinate. They promise that if you stick to your exercise and diet over the course of a few months, you'll see results.

But diet does not mean poverty, at least in modern times. For best results, many nutritionists and doctors agree that you should stick to your diet – eat better. Here are some of the main recommendations for getting rid of unwanted fat.

Kimchi — a miracle food?

A single day's worth of fermented Korean cabbage (currently widely available in the U.S.) can reduce obesity risk by 11%, according to a study of nearly 116,000 Koreans published in BMJ Open. It is said that there is a sex. Kimchi lovers are more likely to have smaller waistlines thanks to live obesity-fighting bacteria, a study claims. The ubiquitous condiment is “low in calories and rich in dietary fiber, lactic acid bacteria, vitamins, and polyphenols,” the researchers said.

What about lean protein?

Priya Tew, a specialist nutritionist at British Dietitians, says: “White meat, fish, lean red meat, tofu, beans and eggs are all great ideas.” That is, as long as you make other positive changes to lose weight.

“I'm not saying there are any specific foods that can reduce or prevent belly fat, but it's a lifestyle approach. Eating a Mediterranean-style diet can improve your blood pressure, heart health, and our It has been shown to be good for overall health,” she said.

Is the Mediterranean diet effective for reducing belly fat?

“The Mediterranean diet helps reduce visceral fat to safe levels,” says Rinos Connolly, clinical services sister at Beneden Health. “This varied diet includes a healthy intake of fruits, green vegetables, olive oil, avocado, healthy fats like nuts (chia + flaxseed), and omega-3-rich foods like salmon, tuna, and salmon. There is an emphasis on doing that. Saba.”

Tew also recommends consuming lots of fruits and vegetables as part of your diet. In addition to nuts, seeds, and whole grains, that's 7 to 9 servings a day.

“Eating this way and staying active will keep your body healthy in the long run,” she said.

Are there any fatty foods that are good for you?

absolutely.

Tew says to focus on so-called “healthy fats,” such as olives, olive oil, and avocados.

“Including fatty fish like salmon in your diet can be beneficial,” says Yasmeen Al-Sumait, a nutritionist and health coach.

“Rich in omega-3 fatty acids, salmon has anti-inflammatory properties that inhibit the development of visceral fat. These healthy fats also play a role in regulating hormones and promoting metabolic health.”

Greek yogurt — easy to find and fights fat

“It's rich in probiotics, which promote a healthy gut microbiome and lead to a reduction in visceral fat,” says Alsumite.

“The probiotics found in Greek yogurt can help regulate inflammation and improve insulin sensitivity, which may contribute to a healthier weight distribution,” she said.

Don't forget the sauerkraut

Kimchi may be the most popular fermented food at dance venues these days, but good old-fashioned sauerkraut or German fermented cabbage won't hurt either.

“Sauerkraut can increase nutrient absorption,” says Alshmate. “Improved nutrient absorption supports overall health and metabolism and may influence factors associated with visceral fat accumulation.”

All you need is a bowl of oatmeal

“You can also try whole grain foods such as oats, whole-wheat bread, brown rice, and whole-wheat pasta to reduce visceral fat,” says Linos-Connolly. “Increasing the fiber content in your diet also ensures that protein content is taken into account. That's because soluble fiber slows the delivery of food to the intestines, where it is broken down into fatty acids, which are the main source of nutrients. is.”

Connolly explained that research has shown that soluble fiber suppresses appetite and helps reduce visceral fat.

“Pairing whole grain foods with a Mediterranean diet can help with weight loss and ultimately visceral fat reduction,” she says.