Hot pot of water-rich foods like hot soup helps reduce the energy density of the meal, thereby reducing calorie intake without causing hunger.
WHO notes that people who eat warm water before or during main meals can reduce their total energy by 15-20% compared to the non- consume group.
This is an important mechanism to help limit the accumulation of visceral fat, which is mainly formed when the body has excess calories for a long time.
Not only reducing energy, hot soup also creates a " thermal effect" that is good for metabolism.
According to the National Institutes of Health (NIH), warm dishes slightly increase body temperature, thereby activating the sympathetic nervous system, increasing the burning of brown fat - fat tissue that can consume more energy than white fat.
NIH estimates that the increase in basal metabolism can reach 5-8% after a hot meal, especially effective for people who are overweight or have high belly fat.
The effect of reducing visceral fat is also increased when soups contain ingredients rich in soluble fiber such as green vegetables, seaweed, pumpkin, potatoes or beans.
Research from the European Journal of Nutrition shows that soluble fiber has the ability to reduce fat and sugar absorption, while forming oil in the intestines, helping to prolong the feeling of fullness and reduce fat storage in the abdomen.
A diet that only requires an increase of 10g of soluble fiber per day can reduce visceral fat by 3.7% for 12 weeks.
In particular, when combining good ingredients for the liver such as seaweed, tofu, pumpkin, green beans, mustard greens, soup becomes a "double effect": both reducing fat and supporting the liver to metabolize fat.
Hot soup, especially soup with potatoes, nuts, beans, contains natural prebiotics that support probiotics.
Another important benefit is that soup helps regulate blood sugar - a factor directly related to visceral fat. When you eat soup before meals, the rate of carbohydrate absorption will be slower.
Stable blood sugar helps reduce the release of insulin - a hormone that promotes fat storage in the abdomen.
Recommended visceral fat-reducing soups:
Shrimp squash soup: low in calories, diuretic, reduced water retention.
Tofu seaweed soup: rich in fucoidan, supports the liver and thyroid.
Green bean and vegetable soup: rich in soluble fiber, reducing liver fat.
Mushroom-based chicken soup: rich in lean protein, reduces hunger for a long time.
