unsweetened Greek yogurt
According to research by Harvard Medical School (2023), supplementing 150g of unsweetened Greek yogurt after dinner helps the body increase the body's ability to oxidize fat in the next 6 hours by 22%.
This yogurt contains high levels of casein protein, slow digestion, helping to maintain satiety and prevent sudden increases in insulin, the cause of fat accumulation in the abdomen.
In addition, a study published in Nutrition & Metabolism showed that the group of people who ate Greek yogurt each night lost an average of 2.3 cm of waist circumference after 8 weeks without changing their exercise regimen.
Eat a bowl of unsweetened Greek yogurt (about 120-150g) after dinner 1 hour. Chia or blueberry seeds can be added to increase fiber and antioxidants.
Lightly roasted walnuts
Walnuts are not only a "superfood" for the heart but also have an effective effect of reducing visceral fat.
According to the American Journal of Clinical Nutrition, people who supplemented 30g of walnuts per night for 6 weeks lost 4.4% of belly fat and increased their resting energy metabolism rate by 12%.
The omega-3 (ALA) in walnuts helps reduce the production of the stress hormone cortisol, which stimulates waist fat accumulation.
Walnuts also contain natural melatonin, which helps improve sleep quality. The National Sleep Foundation affirms that deep sleep plays an important role in regulating leptin and ghrelin, two hormones that control hunger and fat burning.
Eat 4-5 lightly roasted walnuts after dinner for about 30 minutes, or serve with a glass of warm water. Avoid eating with salt or sugar to maintain nutritional value.
Golden kiwi
Unlike many sweet fruits that easily cause hyperglycemia, yellow kiwis have a low GI (about 40), but are rich in vitamin C and the enzyme actinidin, which helps digest protein effectively.
According to the European Journal of Nutrition, eating 1-2 yellow kiwis in the evening helps improve digestion, increasing the rate of belly fat burning by up to 15% compared to the control group.
Kiwi also contains pectin-soluble fiber, which helps reduce fat absorption and reduce "bad" LDL cholesterol.
Eat 1 yellow kiwi directly after dinner, or slice it with light but effective unsweetened yogurt.
