Black beans: Contains a large amount of soluble fiber and antioxidant polyphenols, which help reduce inflammation - one of the causes of metabolic disorders and visceral fat accumulation.
Supplementing 1⁄2 cup of black beans per day helps reduce 5% of belly fat within 12 weeks in overweight people.
Black beans also help control blood sugar levels and increase the feeling of fullness for longer after meals.
Green beans: cool, help detoxify the liver and purify the body. In particular, flavonoids in green beans have been shown to inhibit the enzyme lipase, reducing fat absorption in the intestines.
According to the Journal of Applied Nutrition (2023), a diet rich in green beans helps improve body mass index (BMI) and blood lipids in obese people.
Red beans: Is a grain rich in plant protein and resistant starch (antiter digestive starch). This starch helps nourish intestinal probiotics, while creating a feeling of fullness for longer.
People who eat red beans 4 times a week are 30% more likely to lose weight than those who do not eat, without changing their exercise habits.
Lentils: Smart weight loss does not mean muscle loss. Lentils provide a lot of protein (18g/100g), helping to protect muscles during fat loss.
Lentils are also rich in plant iron, which supports energy production, helping you feel alert and function more effectively.
Combining lentils with green vegetables helps optimize iron absorption and improve metabolism.
Soy: Contains isoflavones - a plant-based active ingredient that helps regulate hormones, especially useful for premenopausal women when losing weight. Soy protein has been shown to effectively reduce visceral fat.
According to the American Journal of Preventive Medicine (2023), women who consumed unsweetened soy milk daily for 3 months significantly reduced belly fat and improved insulin sensitivity - an important factor in a healthy weight loss process.
Suggestions for use:
Eat green bean congee for breakfast or after exercise.
Incorporate lentils and red beans into salads, soups or mixed foods.
Drink unsweetened soy milk at snacks or early mornings.
Roasted black beans to drink water or cook sweet soup with less sugar.
alternately eat beans every day, 3-5 times a week.
