Green apples: High in pectin, a type of soluble fiber that helps slow digestion and increase satiety. At the same time, apples also contain flavonoids quercetin with strong anti-inflammatory and antioxidant properties.
People who ate 1 apple a day lost an average of 2.7cm of waist circumference after 12 weeks without having to exercise too much.
Eat apples with the skin (washed thoroughly), can be eaten before main meals to reduce the portion sizes.
Green Pears: Pears are a great source of fiber, with more than 5g of fiber per fruit. This helps control insulin levels and limit belly fat accumulation.
According to the Journal of Nutrition (2023), overweight women who ate 2 pears a day for 8 weeks lost 2% of their belly fat and improved their cholesterol index.
How to use: Eat raw or juice with pennywort, without added sugar.
Green avocado: Avocado is a green fruit that contains monounsaturated fatty acids, which help reduce inflammation and control fat- deposition hormones such as insulin and cortisol.
According to a study by the University of Illinois Medical School (2022), adding avocado to lunch helps reduce visceral fat in the abdomen without increasing overall weight gain.
How to use: 1/4-1/2 avocados/day, eaten with salad or blended with nut milk.
Green kiwi: Kiwi contains the enzyme actinidin that aids digestion, while also providing a lot of vitamin C - which helps speed up fat burning and prevent water retention in the abdomen.
Eating 2 kiwis before main meals significantly reduces belly fat and waist circumference after 4 weeks.
How to use: Eat whole (including the skin if clean), mix with unsweetened yogurt or chia seeds.
Cucumbers: Contains more than 95% water, along with large amounts of silica and potassium, which help remove toxins, reduce bloating and prevent water retention - the reason why the belly looks large even though it is not high in fat.
According to the WHO, cucumbers also help increase cell hydration, stimulate metabolism and support the overall weight loss process.
How to use: Eat raw, juice or make a detox with water to drink with lemon and mint.
Green grapes: Contains resveratrol and catechin, two biological compounds that help inhibit fat storage, improve insulin sensitivity - an important factor in reducing belly fat in people with metabolic disorders.
The journal Cell Metabolism (2023) shows that resveratrol from grapes helps reduce 10% of belly fat in experimental mice, and has similar potential in humans.
How to use: Eat 10-15 fruits/time, avoid overripe grapes or marinated with sugar.
Belly fat not only affects appearance but is also a serious risk factor for diseases such as type 2 diabetes, cardiovascular disease and metabolic syndrome.
According to the 2023 report of the WHO, belly fat - especially visceral fat - is an early sign of dangerous metabolic disorders.
One of the healthy and effective ways to control belly fat is through a diet rich in anti-inflammatory foods, rich in fiber, low in calories and boosting metabolism.
