Fat accumulated around the abdomen, especially visceral fat, has high metabolic activity and is associated with many metabolic disorders. When visceral fat levels increase, the risk of insulin resistance, dyslipidemia and cardiovascular disease also increases.
One of the issues of concern to researchers is oxidative stress - a condition where the amount of oxidizing substances exceeds the control of the antioxidant system in the body.
Below are food groups that should be included in meals to support belly fat reduction:
Berries and fruits are colorful. Blueberries, strawberries, raspberries, grapes, pomegranates... provide many polyphenols and antioxidant vitamins. You can eat whole fruits instead of squeezing juice to retain fiber and control sugar intake.
Green leafy vegetables and cruciferous vegetables. Broccoli, kale, spinach and green vegetables provide vitamin C, carotenoids and many plant compounds. Low-oil, low-sauce cooking helps control the total energy of the meal.
Nuts. Walnuts, almonds, cashews... provide polyphenols along with unsaturated fats and fiber. However, these are energy-rich food groups, so just a moderate portion instead of eating freely.
Green tea and pure cocoa. Catechin in green tea and flavanol in cocoa are polyphenols that have been studied a lot. Sugar-free tea and pure cocoa should be prioritized instead of sugary drinks.
Beans. Black beans, red beans, chicken beans and lentils both provide polyphenols and are rich in plant protein and fiber. Fiber helps increase feelings of fullness, thereby supporting the control of total energy in the day.
The point to note is that you cannot choose a type of food that makes the body only consume fat in the abdomen.
Instead of looking for a drink or "superfood" that can break down belly fat, a more reasonable approach is to change the entire diet model: increase vegetables, whole fruits, beans, nuts and whole grains; reduce sugary drinks, alcohol, processed meat and super processed foods.
