An effective diet to reduce visceral fat requires meeting three factors: rich in soluble fiber, plant protein and anti-inflammatory compounds, while limiting refined starch and saturated fat.
Among the studied dishes, bean soup, green vegetables, whole grains are considered suitable for people over 40 years old because they are easy to digest and cause little fluctuation in blood sugar.
Black beans, lentils or peas cooked with green vegetables (bunch sticky rice, kale, broccoli) create a soup rich in vegetable protein and soluble fiber.
According to research published in the Journal of Nutrition, the group of middle-aged people who consume bean dishes at least 4-5 times a week significantly reduce visceral fat after 12 weeks, even without reducing total energy intake.
The mechanism is explained as the soluble fiber in beans helps slow down the absorption of glucose, reducing insulin, a hormone that promotes visceral fat storage. At the same time, plant protein helps maintain muscle mass, an important factor in maintaining metabolic rate after the age of 40.
According to Harvard T.H. Chan School of Public Health, dark green vegetables contain polyphenols and magnesium, which help reduce low-level chronic inflammation, the root cause of visceral fat.
When cooked in soup or stewed, green vegetables are easier to digest and suitable for people with poor digestive systems.
In particular, lettuce and broccoli also activate liver detoxification enzymes, supporting the reduction of fat accumulation around the liver, the most dangerous form of visceral fat.
Adding a small amount of oatmeal or brown rice to the soup helps stabilize blood sugar for a long time, limiting the situation of hypoglycemia at night, a factor that causes the body to secrete cortisol and store belly fat.
The World Health Organization (WHO) recommends that people over 40 years old prioritize whole grains to control waist circumference and visceral fat.
An overview in Nutrition Reviews shows that liquid, low-fat dishes help improve insulin sensitivity, reduce cravings and increase satiety, thereby supporting visceral fat loss more effectively than dry, greasy meals.
When cooking these dishes, do not cook too much starch or red meat in the soup;
Avoid seasoning with too much salt
Eat dinner early (before 7pm)
Incorporate light exercise such as walking after eating.
