Egg
Eggs are a complete source of protein with all the essential amino acids. According to a study in the American Journal of Clinical Nutrition, eating eggs for breakfast helps reduce total daily calorie intake, thereby supporting visceral fat loss.
Eggs also contain choline, a nutrient that aids in fat burning and improves liver health.
Chicken breast
Chicken breast is a lean meat that is high in protein and low in saturated fat. According to the Journal of Nutrition and Metabolism, consuming lean meats like chicken breast can increase your metabolic rate and significantly reduce visceral fat. With its low calorie count and ability to make you feel full for a long time, chicken breast is an ideal food for weight loss diets.
Salmon
Salmon is not only rich in protein, but also contains omega-3 fatty acids, which help reduce inflammation and improve insulin sensitivity. The omega-3s in salmon can reduce visceral fat accumulation by regulating hormones that control fat metabolism. A 100g serving of salmon provides up to 20g of high-quality protein.
Lentils
Lentils are an excellent source of plant-based protein, containing about 9 grams of protein per 100 grams. Research from the American Journal of Clinical Nutrition shows that lentils are rich in fiber and protein, which helps control blood sugar levels and reduce visceral fat accumulation.
Lentils also help increase the feeling of fullness for a long time, limiting unhealthy snacking.
Quinoa
Quinoa is considered a “superfood” because it contains all the essential amino acids. According to the Journal of Food Science and Technology, consuming quinoa helps improve lipid metabolism, reduce visceral fat and control weight.
High in protein and gluten-free, quinoa is the perfect choice for healthy meals.
Greek Yogurt
Greek yogurt is a protein-rich food that contains probiotics that are beneficial to the digestive system. According to research from the International Journal of Obesity, Greek yogurt helps reduce visceral fat by improving gut bacteria and increasing the ability to metabolize fat. A cup of Greek yogurt provides 10-15 grams of protein, helping you stay full longer and limit excess fat accumulation.
Almond
Almonds are not only rich in protein but also contain monounsaturated fats that help reduce inflammation and control visceral fat. Consuming 30g of almonds a day can significantly reduce belly fat and improve blood lipid indicators.
The protein and fiber in almonds also help control hunger effectively.
Why does protein help reduce visceral fat?
Protein plays an important role in reducing visceral fat by:
Boost metabolism: Protein digestion consumes more energy, helping to burn calories effectively.
Reduces appetite: Protein stimulates the production of hormones PYY and GLP-1, creating a feeling of fullness for a long time.
Maintain muscle mass: When losing weight, protein helps protect muscle and increase fat burning ability.
