Chicken is a source of high-quality protein, low in saturated fat compared to red meats such as beef or pork. According to the World Health Organization (WHO), a high-protein diet helps boost metabolism and helps maintain muscle mass while reducing excess fat.
Protein from chicken has the ability to reduce appetite, help control daily calorie intake, thereby indirectly reducing visceral fat accumulation.
A study published in the journal Nutrition & Metabolism (2020) showed that a diet rich in lean protein, such as from chicken breast, can reduce visceral fat by about 10% within 12 weeks when combined with regular exercise. In particular, chicken breast contains very little fat and cholesterol, which reduces the risk of fat accumulation around internal organs.
Eat chicken properly to optimize effectiveness:
While chicken is a great food for reducing visceral fat, how it is prepared and the portion size it is consumed in greatly affects its effectiveness. The American Heart Association (AHA) recommends eating skinless chicken and cooking it in a healthy way, such as boiling, steaming, or grilling, to limit the addition of unhealthy fats.
Also, avoid using sauces that are high in sugar, salt, or oil when preparing chicken. A diet high in salt can increase the risk of visceral fat accumulation by affecting the body's water and sodium balance.
Portion control is also important. The WHO recommends that adults consume about 100–150g of lean protein from poultry per day to maintain general health and effectively support visceral fat loss.
Combined with a healthy lifestyle:
Chicken is just one part of a comprehensive nutritional strategy. To effectively reduce visceral fat, it should be combined with exercise, especially cardio and resistance exercises.
Combining healthy eating with regular physical activity doubles the rate at which visceral fat is lost compared to diet alone.
