According to the 2023 report of the World Health Organization (WHO), facial fat can be directly related to blood sugar levels, insulin levels and high cortisol levels - factors that cause the body to store fat, especially in the face and neck.
While exercise and stress management play an important role, a diet rich in nutrients, anti-inflammatory and low in sodium is a key factor in safe reducing facial fat.
Here are 6 dishes recommended by experts to help reduce facial fat.
Green leafy vegetable salad + boiled eggs
Spinach, kale, arugula are rich in fiber, potassium, folate and very few calories, helping to detoxify excess water and prevent fat accumulation under the face. Eggs provide choline - a nutrient that helps the liver metabolize fat more effectively.
Eating eggs for breakfast helps reduce hunger and control insulin better, thereby supporting facial fat loss.
Squash soup with shrimp or lean meat
Squash has diuretic properties, low in calories, and contains no fat, helping to reduce water retention and facial swelling. Shrimp or lean meat provides clean protein, effectively supporting calorie burning.
Clinical Nutrition (2023) magazine said that people who eat refreshing soups that are high in water and low in sodium can lose an average of 58% of their face weight after just 4 weeks.
Oatmeal + chia seeds + low-sugar fruits
Whole grain oats help stabilize blood sugar, avoiding insulin increase that causes fat accumulation on the face. Chia seeds contain omega-3 with anti-inflammatory properties, which help reduce water retention.
Omega-3 helps reduce the neck and cheek index significantly in overweight people.
Pan-fried salmon + steamed broccoli
Salmon is rich in omega-3 and vitamin D, which help reduce inflammation and regulate fat metabolism hormones. Broccoli is rich in sulforaphane - an active ingredient that increases liver detoxification enzymes and supports the reduction of body fat, including facial fat.
NIH confirmed that eating fatty fish 2-3 times a week significantly improves the face shape in people who are addicted to eating a lot of starch and sugar.
White cauliflower stir-fried with olive oil + chicken breast
Cauliflower is a natural "fat burning" vegetable thanks to its ability to inhibit aromatase enzyme, reducing estrogen accumulation - a factor that can cause the body to retain water on the face. Combined with olive oil - rich in good fats - helps stabilize hormones and effectively control hunger.
Eating this dish for dinner helps you feel full longer without accumulating fat in the cheeks and chin.
Celery smoothie + green apple + lemon
Celery is a natural diuretic food that helps reduce face swelling. Green apples contain pectin and quercetin, two compounds that help reduce skin fat accumulation.
Lemon helps increase digestive enzymes and reduce uric acid, a factor related to facial swelling in people who drink a lot of alcohol.
WHO recommends using green vegetable smoothies in the morning to speed up metabolism and reduce cravings for sugar.
