According to the World Health Organization, visceral fat - the type of fat accumulated around internal organs in the abdomen - is the leading risk factor for premature death.
Therefore, adjusting your diet is an important and effective method to reduce belly fat.
First, reducing the intake of added sugars and refined carbohydrates is a key principle. Consuming sugar increases the production of insulin, a hormone related to belly fat storage. Meanwhile, reducing refined carbohydrates (such as white rice balls, pasta, white rice) and replacing them with whole grains can significantly improve visceral fat percentage for 12 weeks.
Second, increasing protein intake helps reduce hunger and increase muscle mass, thereby promoting fat burning. Research shows that people who eat a diet rich in protein (about 25 30% of total energy) lose belly fat faster than people who eat less protein.
Third, eating plenty of soluble fiber also helps reduce belly fat. Soluble fiber slows digestion, reducing blood sugar and insulin levels after meals. Every 10 grams of soluble fiber consumed daily helps reduce belly fat by 3.7% within 5 years.
Finally, reducing snacking time and applying intermittent fasting methods also have positive effects. Eating within 8 hours of a day (such as 10am to 6pm) has helped many people significantly reduce belly fat without cutting calories too much.
Eating less sugar, increasing protein, supplementing fiber and eating according to a scientific time frame are effective ways to eat to reduce belly fat.
