The accumulation of visceral fat by the body – not subcutaneous, but located inside the body, around the organs – is both evidence of a violation of the diet and metabolism, and the cause of the development of many chronic diseases. Visceral fat can be invisible when looking at the figure and can accumulate even in outwardly relatively slender people. However, its presence in the body requires action.
In cases where obesity has not yet led to a significant deterioration in health and has not provoked the appearance of diseases, visceral fat can be dealt with by adjusting the diet. Obviously, you should give up fast food, just fatty foods, excess sugar, alcohol. But it is also necessary to include in the diet foods that have a particularly strong effect on metabolism in the presence of excess body fat.
According to nutritionist Janet Coleman, it is impossible to deal with visceral fat “pointwise”, you should reduce weight as a whole. To do this, it is enough to prepare yourself a proper breakfast – the first meal is very important.
“A balanced breakfast helps you lose weight because it kickstarts your metabolism,” EatThisNotThat quotes Coleman.
At the same time, the expert noted that the ideal option would be to select the right nutrition for all meals and adhere to this diet for a long time. As for breakfast, the nutritionist named the foods that are best suited for “accelerating” metabolism.
The first is oatmeal. It evens out blood sugar, reduces “bad cholesterol”, and due to the saturation of this product with fibers, it directly contributes to weight loss. Oatmeal for breakfast gives a feeling of satiety for a long time and prevents “extra snacks”.
The second is almonds. “Nuts are a great source of plant-based protein and healthy fats like omega-3s,” Coleman explains. “Omega-3s help regulate sugar and insulin, which is important for weight loss.” Almonds are considered the richest in nutrients, but walnuts also contain a lot of them.
Third – fruits and berries. They also help keep you feeling full longer and can be a great sugar substitute when added to the same oatmeal. “Including fruits like papaya, pomegranate, green apples, kiwis and oranges in your morning meal helps lower cholesterol and therefore your risk of heart disease,” Coleman points out.
The fourth is fermented foods, such as fermented milk or vegetables (kimchi). “The beneficial bacteria found in fermented foods help maintain gut health,” explains dietitian Alison Tallman. “Studies have shown that eating such foods helps against visceral fat, especially in the abdominal area.”
Fifth – salmon. “Salmon is a good source of healthy fats that can fight visceral fat with omega-3s, vitamin D and iron,” explains Tallman. “The high content of these substances is effective against visceral fat.”
See also: “The rules for making the best soup against cholesterol are named”