Whole grain oats
Oats are rich in the soluble fiber beta-glucan, which helps lower cholesterol and control blood sugar levels. According to the American Heart Association (AHA), soluble fiber also helps reduce visceral fat accumulation by reducing fat absorption and increasing feelings of fullness.
Research published in The Journal of Nutrition shows that people who regularly consume oats have lower levels of visceral fat than those who do not.
Boiled eggs
Eggs are a high-quality source of protein, rich in essential amino acids, which help the body maintain muscle mass and increase fat burning. Egg protein can reduce insulin levels – a hormone that promotes visceral fat storage – when consumed in the morning.
A study in the journal Obesity found that eating a protein-rich breakfast was more effective at reducing belly fat than a carbohydrate-rich breakfast.
Unsweetened Greek Yogurt
Greek yogurt provides probiotics such as Lactobacillus, which help improve gut health. Research from the British Journal of Nutrition has shown that healthy gut microbiota helps reduce inflammation and regulate visceral fat accumulation. Greek yogurt is rich in protein, which helps control hunger effectively, preventing overeating at subsequent meals.
Avocado with whole wheat bread
Avocados are a source of monounsaturated fat, which has been shown to reduce visceral fat. A 2021 study published in the Journal of Nutrition found that daily avocado consumption significantly reduced visceral fat in women.
When combined with whole wheat bread, this dish provides both fiber and sustainable energy for the body.
Low sugar green vegetable and fruit smoothie
A smoothie made with spinach, celery, cucumber, and a little fruit like a green apple or berries is not only rich in fiber, but also packed with antioxidants, which help reduce inflammation – a factor linked to visceral fat accumulation.
According to research from the US National Institutes of Health, a diet rich in polyphenol-rich plants helps reduce belly fat and improve cardiovascular health indicators.
