The main mechanisms to help reduce visceral fat by eating porridge include: Increased satiety, stabilized blood sugar, improved gut microbiota and reduced chronic inflammation, all of which contribute to the excretion of fat around the visceral organs.
Basic ingredients should be prioritized: oats, beans or lentils. Oatmeal is a source of beta-glucan, a soluble fiber that has been studied to help slow down sugar absorption, regulate hunger hormones and reduce visceral fat accumulation when eaten regularly as part of a healthy diet.
Overviews and clinical trials have recorded the beneficial effects of oats on appetite control and some metabolic indicators.
Beans provide plant protein and insoluble or insoluble fiber, which slow digestion, keep blood sugar stable, and are associated with belly fat loss in epidemiological studies. A diet rich in beans is also associated with reduced weight gain and reduced belly fat over time.
Glucomannan (fiber from Konjac roots) is an extremely water-absorbing soluble fiber, increasing food volume in the stomach, reducing hunger and in many clinical trials has shown weight loss, reducing body fat, a factor that can support visceral fat loss when used in the right dosage in the diet.
Nutritional intervention studies show that only a " miraculous" ingredient is rarely enough, clearly effective on visceral fat often appearing when changing the overall diet (increasing whole grains, vegetables, reducing processed foods) for a few weeks to a few months.
Regarding how to cook, it is necessary to prepare 40-50g of whole grain oats.
30g red lentils (or soaked green beans), cook soft with oatmeal.
1/2 teaspoon of glucomannan powder (if needed; blend with water before adding to porridge), 200-300 ml of unsweetened water or plant milk.
Add 1 tablespoon chia seeds, a few slices of berries or a small banana, sprinkle walnuts or almonds to increase protein and unsaturated fats.
Cook the oats and lentils until soft, stir well, until glucomannan has settled at the end.
Eat in the morning to prolong the feeling of fullness and limit snacking on a lot of energy afterwards.
