In particular, adding green vegetables to lunch has been confirmed by many health organizations and scientific studies as one of the effective strategies to control weight, especially visceral fat - the most dangerous type of fat accumulated around internal organs.
According to the World Health Organization, green vegetables contain a high content of soluble fiber, which helps slow down the digestion and absorption of sugar, thereby stabilizing blood sugar and reducing cravings throughout the afternoon.
This is especially important at lunch - the time when the body needs long-term energy to maintain activity, avoiding accumulation of excess energy as belly fat.
Research shows that the group of people who consumed at least 200g of green vegetables at lunch every day for 12 weeks lost an average of 4.5% of belly fat compared to the control group.
In particular, vegetables such as spinach, broccoli and kale are rich in antioxidants such as lutein and sulforaphane, which help reduce inflammation a factor related to visceral fat accumulation.
Experts also recommend that starting lunch with a plate of boiled vegetables or green vegetable salad helps reduce the total energy intake of the meal, on average from 100200 kcal, thereby creating a sustainable weight loss effect if maintained for a long time.
Eating green vegetables at lunch not only helps reduce belly fat by reducing total energy intake and controlling blood sugar, but also provides anti-inflammatory nutrients and increases satiety.
Maintaining this habit combined with light exercise after meals will contribute to a significant scientific and safe improvement of the waistline.
