Beans rich in fiber and protein
Black beans, red beans, chicken beans, lentils and other beans are food groups worth including in the menu if you want to control belly fat.
Beans provide both plant protein and fiber, helping meals be more full.
When replacing a portion of refined starch or processed meat with beans, the overall diet can become richer in nutrients without increasing too much energy.
Therefore, instead of just eating white rice in large quantities, beans can be used alternately in soups, salads or combined with whole grains.
Fatty fish rich in protein
Salmon, sardines, and mackerel are suitable choices for a diet aimed at metabolic health.
Fish provides high-quality protein but often has lower energy density and saturated fat than many processed meats. Fatty fish also provide omega-3, a group of fatty acids widely studied for cardiovascular health and metabolism.
It is important that the fish should replace a portion of red meat or processed meat, rather than eating more fish next to the current portion.
If the total amount of energy is still surplus, supplementing with any food is difficult to help reduce visceral fat.
Steamed, boiled or grilled fish is more suitable than deep-fried fish.
Nuts
Walnuts, almonds, cashews and some other nuts contain unsaturated fats, protein, fiber and many plant compounds.
A small amount of sugar or salt-free seeds can be used instead of cookies, sugary snacks, or fried foods.
The above three food groups are more effective when used to replace unhealthy foods: beans instead of a portion of processed meat, fish instead of a portion of red meat, nuts instead of candies or sugary snacks.
