With summer getting closer and closer, the rush to get rid of that belly only increases. But anyone who thinks this is just an aesthetic issue is mistaken. This is because abdominal fat can compromise the patient’s health, including increasing the risk of cardiovascular disease.
Abdominal fat: 5 foods that eliminate belly fat
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How to eliminate abdominal fat with diet
A study by the Institute of Social and Preventive Medicine (IUMSP) in partnership with the Lausanne University Hospital (CHUV) reveals that some foods can help eliminate abdominal fat.
The survey was carried out with more than 1,300 Swiss people, in a sample of adults between 18 and 75 years old. During the survey, the participants’ diet was assessed through two 24-hour dietary recalls. The study defined dietary patterns using principal component analysis, based on intakes of 22 specific food groups for breakfast.
In it, it was shown that participants who drank a balanced coffee, such as smoothies, oatmeal, eggs, yogurt and whey protein, had less abdominal fat than those who consumed cereal or toast in the first meal of the day. Nutritionist Marianne Fazzi, specialized in weight loss, explains why these foods are among the greatest allies in fat loss.
Whey protein
According to the nutritionist, protein provides more satiety compared to carbohydrates. “The act of taking whey protein can help control blood glucose, as proteins have a lower glycemic index than carbohydrates. That is, there is less variation in glucose after ingestion, which helps to reduce appetite, providing a more intense feeling. prolonged feeling of satiety”, he explains.
Smoothies
Marianne warns us not to leave out fruits and vegetables for breakfast. “Consuming fruits and vegetables at this meal is ideal for promoting satiety and reducing the risk of disease, as they are foods rich in fiber. Smoothies are practical and delicious options that also help speed up metabolism depending on the ingredients used”, he says.
Oat porridge
“Oats are a source of fiber. They help control cholesterol levels, as well as contributing to intestinal health. Oat porridge is a healthy preparation that prolongs the feeling of satiety, as it is digested easily and slowly. , contributing to weight loss”, comments the expert.
However, she warns about the amount of food ingested. “Oats can have the opposite effect if consumed in large quantities, such as constipation and slow and difficult digestion. It is always important to remember the importance of eating a balanced diet, under the supervision of a nutritionist”, he highlights.
Eggs
“Omelet, scrambled egg, poached egg or boiled egg. No matter how it is prepared, egg protein provides satiety and reduces the chances of having extra meals, in addition to being rich in essential nutrients. So, don’t leave it out of the your breakfast menu”, he recommends.
According to the nutritionist, eggs also have a high amount of amino acids. Furthermore, it does not have high levels of calories and carbohydrates. That’s why it’s an excellent option for those on a low-carb diet, for example.
Yogurt
Natural yogurts are rich in protein and healthy fats. Therefore, they can be allies of a balanced and healthy diet. “These foods should be consumed in moderation. Consumers should always opt for versions with a natural flavor, without sugar and with few ingredients”, comments Marianne.
Weight loss and abdominal fat
In addition to the foods that help eliminate abdominal fat, Marianne explains that weight loss is a mathematical game, of eating less and spending more. Therefore, the most effective method for losing weight is to find the saboteur of your diet.
“What’s stopping you from losing weight? It’s necessary to monitor the patient, carry out an assessment, create a menu and a food plan that the patient can put into practice. Of course, respecting their routine, habits and body type. It’s basically working on a change in behavior, and not just a diet”, concludes the nutritionist.
