Experts from the World Health Organization (WHO) and many medical studies have confirmed that balanced meals rich in fiber, lean protein and healthy fats can effectively help reduce visceral fat. Here are five scientific and delicious lunch dishes.
Chicken breast salad with greens and olive oil
According to research from the Journal of Nutrition (2021), lean protein from chicken breast helps maintain muscle mass and increases visceral fat burning. Green vegetables such as spinach and lettuce are rich in fiber, helping to reduce cravings and stabilize blood sugar.
Olive oil contains unsaturated fatty acids, which have been shown to reduce the risk of visceral fat. A lunch salad with grilled chicken breast, greens, tomatoes and a spoonful of olive oil is a great choice.
Grilled salmon with quinoa and asparagus
Salmon is a source of omega-3 fatty acids, which have been shown to reduce inflammation and limit visceral fat accumulation.
Quinoa is a whole grain rich in protein and fiber, which helps keep you feeling full longer. Asparagus is high in antioxidants and low in calories, and supports liver function and digestion – important factors in reducing visceral fat.
Brown rice noodles mixed with lean meat and vegetables
Brown rice is a source of complex carbohydrates that are rich in fiber, which helps control blood sugar and aids digestion. One study found that minimally processed foods like brown rice help reduce the risk of visceral fat accumulation.
Lean meats (like pork or lean beef) provide essential protein, while vegetables like carrots, cucumbers, and bean sprouts add vitamins and minerals.
Steamed Tofu with Mushroom and Ginger Sauce
Tofu is a plant protein source rich in isoflavones, which have been shown to reduce visceral fat in postmenopausal women.
Mushrooms and ginger not only add flavor, but also have anti-inflammatory and metabolism-boosting properties. This dish is also low in calories and easy to digest, making it a great lunchtime meal.
Seaweed soup with tofu and kelp
Seaweed and kelp contain fucoxanthin, a compound that has been shown to reduce visceral fat accumulation.
This soup also contains iodine and minerals that support the function of the thyroid gland, an important organ in regulating metabolism. Combined with tofu, this soup is a light yet nutritious choice for lunch.
Combine diet with a healthy lifestyle:
While these foods are beneficial for reducing visceral fat, weight management and overall health require a healthy lifestyle. The WHO recommends at least 150 minutes of physical activity per week, including moderate-intensity exercise such as brisk walking or yoga.
