According to PMC, a diet rich in plant polyphenols, limits red meat and increases vegetables, nuts, green tea, reduces visceral fat deeply around the internal organs by 14.1% after 18 months - twice as much as a standard Mediterranean diet and more than three times as much as a regular healthy diet.
Polyphenols are a group of strong antioxidant compounds found in vegetables, green tea, nuts and fresh fruits, helping to reduce chronic inflammation, improve insulin sensitivity and support the fat oxidation process.
Therefore, winter dishes rich in colorful vegetables and fruits containing anthocyanins and carotenoids will help reduce visceral fat more effectively.
Other scientific studies show that carotenoid extracts from orange and red vegetables such as carrots, sweet potatoes, and pumpkins help reduce visceral fat levels and improve inflammatory reactions.
A nutritional study on Nutrients shows that eating carotenoid-rich vegetables regularly increases carotenoid levels in the blood and is associated with reducing visceral fat, as shown by reducing waist circumference.
Similarly, foods rich in anthocyanins such as red cabbage, juicy red-purple fruits (e.g. blueberries, cherries) can help support fat oxidation and reduce deep fat accumulation.
Although human clinical data is limited, evidence from analysis shows that anthocyanins promote genes that control fat metabolism and reduce inflammatory signs associated with obesity.
A cold season dish should include:
Multi-colored vegetables: spinach, broccoli, carrots, pumpkin and red cabbage; these types are rich in soluble fiber and antioxidants that help create a feeling of fullness and support digestion.
Lean protein sources: beans, fatty fish (rich in omega-3), skinless chicken, help maintain muscle mass and increase metabolic rate. Omega-3 in fish also helps reduce chronic inflammation, a factor promoting visceral fat accumulation.
Healthy fats: pure olive oil, avocado and nuts, help improve insulin sensitivity and create a longer feeling of fullness.
Foods rich in beta-glucan: oats or barley, this type of fiber has been shown to help reduce visceral fat levels through improving blood sugar and intestinal microorganisms. EatingWell
For example, a stew of pumpkin, carrots with lentils and green vegetables is not only warm to the stomach but also rich in carotenoids, fiber and plant protein, suitable for people who want to maintain weight and reduce visceral fat in winter.
