Protein-rich dinner helps increase muscle synthesis and burn excess fat while sleeping, especially in the lower abdomen - where fat accumulates due to lack of exercise and hormonal disorders.
Tofu, chia seeds, almonds
Tofu, rich in plant protein, low in calories and easy to digest, is an ideal choice for the evening.
Chia seeds and almonds provide additional fiber and healthy fats (omega-3 and omega-9), helping to improve insulin sensitivity and reduce nighttime hunger, preventing hyperglycemia, an indirect cause of fat accumulation.
Recyclable dishes: Tofu salad with vegetables and 1 tablespoon chia seeds soaked in water, eaten before 7pm.
Broccoli, pumpkin, carrots
A dinner diet rich in soluble fiber can effectively reduce belly fat. Every 10g of soluble fiber added per day helps reduce belly fat by 3.7% for 5 years without changing much exercise.
Vegetables such as broccoli, pumpkin and carrots provide not only fiber but also antioxidants such as sulforaphane (card), beta-caroten ( carot) help enhance liver detoxification and control insulin hormone, thereby limiting fat accumulation in the lower abdomen.
Suggested dishes: Cooked pumpkin soup or steamed broccoli dipped in sesame salt, served about 30 minutes after main meals.
Low-sugar Greek yogurt
Low-sugar Greek yogurt is rich in probiotics that help balance the intestinal microbiome, reduce systemic inflammation and prevent lower belly fat accumulation, especially when eaten in the evening - when the intestines absorb slowly and tend to stabilize digestive microorganisms.
Yogurt also contains calcium and casein protein that help maintain muscle mass, supporting fat metabolism even while sleeping.
Choose unsweetened, low-fat yogurt, avoid adding fructose or corn syrup because it can be counterproductive.
Suggested dishes: Greek yogurt mix 1⁄2 ripe banana and a few walnuts, eat about 1 hour before bed.
Some principles to help optimize the effectiveness of belly fat reduction below:
Eat dinner before 7pm, do not eat close to bedtime to avoid excess fat accumulation.
Prioritize foods low in sugar, low in refined starch, high in fiber and protein.
Drink enough water or light herbal tea (such as ginger tea, lotus tea) to support night digestion.
Incorporating light exercise habits such as walking 15-30 minutes after dinner helps increase energy metabolism.
