Pan-fried chicken breast with broccoli and quinoa
Chicken breast is a complete source of lean protein, providing about 25-30g of protein/100g, helping to retain muscle mass and increase metabolism.
When the body digests protein, it consumes more energy than carbohydrates, thereby increasing the thermogenic effect and burning more calories.
Combined with broccoli, vegetables rich in sulforaphane and insoluble fiber help improve digestion, prevent constipation, and reduce bloating.
Quinoa (quinoa) provides slow starch and vegetable protein, helping to feel full longer and stabilize insulin, a key factor in belly fat storage.
This dish helps keep you full for a long time, reduces cravings for late at night, and increases fat burning during sleep.
Tofu with mushroom sauce and boiled mustard greens
Plant protein from tofu and mushrooms helps reduce visceral fat percentage and improve waist circumference index more significantly than the group eating high-fat animal protein.
Tofu provides about 10g of protein/100g, rich in isoflavones with antioxidant and hormonal balance effects, especially useful for overweight people in middle age.
Mushrooms (such as freeze mushrooms, mushrooms) are not only rich in beta-glucan fiber but also help reduce inflammation and inhibit lipid accumulation in the liver and abdomen.
Eating boiled mustard greens ( spinach, sweet mustard...) provides potassium, magnesium and soluble fiber to help reduce bloating, eliminate toxins and improve metabolism.
Green bean seaweed soup with shrimp
This traditional dish is both light and nutritious, especially suitable for dinner thanks to:
Seaweed: Contains fucoxanthin, an antioxidant that can stimulate the burning of white fat in the abdomen and reduce triglyceride levels. Using seaweed 3 times a week can reduce waist circumference by an average of 2-4cm after 8 weeks.
Green beans: Rich in soluble fiber, low in calories, help reduce cravings and support blood sugar control. Green beans also have a natural diuretic effect, helping to reduce water retention in the abdomen.
Shrimp: Is a low-fat protein, rich in zinc and selenium, which supports good metabolism and thyroid function, indirectly improving fat loss.
This soup should be thinly seasoned, less salty, and not oily to achieve the highest effect in supporting belly fat reduction and improving digestion at night.
Eat dinner before 7pm, avoid eating too late so that your body has enough time to digest.
Do not eat too much, just eat enough to meet 60-70% of your evening energy needs.
Incorporate light exercise after eating such as walking for 15-20 minutes to increase metabolism.
Drink enough water, prioritize warm water or diluted ginger water to support fat loss.
