Having too much visceral fat can lead to a number of health problems due to where it is located on the body. More at risk of developing high blood pressure, diabetes and cardiovascular disease.
According to Eat This Not That, if a person wants to lose belly fat, it can be difficult to know where to start. “While visceral fat cannot be reduced immediately, overall health can initially be improved and reduced through dietary changes, which include eating more fiber and protein, and drinking enough water,” says dietitian Janet Coleman.
One way to make these dietary changes is during the first meal of the day. “Eating a balanced breakfast helps with weight loss in general because it stimulates the metabolism, but if there is a desire to shed belly fat specifically, a person will need to eat better food throughout the day, not just at breakfast,” Coleman says. .
To help start the day in a healthy way, follow this list of the best breakfast foods to eat to help reduce belly fat:
1. oatmeal
A link has been demonstrated between eating oatmeal and obtaining many health benefits such as stabilizing blood sugar, lowering cholesterol levels, reducing the risk of chronic disease, and helping to shed excess weight.
Most of the benefits of oatmeal can be attributed to its high content of soluble fiber, which is an important nutrient in weight loss. In fact, a study from the American Journal of Clinical Nutrition showed that eating soluble fiber was specifically linked to decreased belly fat.
2. Almonds
According to Coleman, almonds and other nuts can be a great way to help reduce belly fat. “Nuts are an excellent source of plant protein and healthy fats, such as omega-3 fatty acids, and omega-3s can help regulate blood sugar and insulin, which is important for lowering belly fat,” Coleman says. And if a person does not like almonds, walnuts are another type of nut that is high in omega-3s.
3. Fruits
Adding fruits to your breakfast menu effectively helps reduce belly fat as it helps curb sugar cravings throughout the day and its fiber content can keep you feeling full for longer periods.
According to Coleman, “Eating fruits for breakfast such as papaya, pomegranate, green apple, kiwi, and orange can lower cholesterol levels and reduce risk factors for heart disease and stroke.”
It is important that your breakfast menu includes some protein and healthy fats, along with fruits if possible. You can make a bowl of oatmeal and add fruit with nut butter, or you can make an omelette and eat the equivalent of a cup of fruit pieces.
4. Fermented foods
Research indicates that fermentation is a useful tool for losing belly fat. “Fermented foods come in many forms like sauerkraut, kefir or kimchi, and are full of good bacteria that promote gut health,” says dietician Alison Tallman. Studies show that consuming fermented foods can reduce visceral fat, especially in the abdominal area. For the best fermented breakfast, have a bowl of yoghurt topped with fruits, nuts and seeds.
5. Salmon
Surprisingly, salmon in breakfast can be one of the sources that help get rid of belly fat in addition to being a delicious food.
“Salmon is a type of healthy fat that can reduce visceral fat because it contains omega-3 fatty acids, vitamin D and iron, high levels of which have been associated with lower visceral fat content,” Tallmann says.