A diet rich in protein, especially at lunch, has been proven by many studies to be effective in reducing visceral fat by controlling blood sugar, reducing hunger and increasing lean muscle mass.
Research shows that people who consume protein higher than the recommended level are better able to reduce visceral fat without losing muscle mass. In particular, adding protein to lunch - the time when the body is most active during the day - helps prolong the feeling of fullness, reducing the amount of snacking in the afternoon and evening.
Protein-rich foods to eat at lunch to reduce visceral fat:
Skinless Chicken Breast: This is a source of lean protein that is easy to prepare, low in fat and very popular. There are about 31g of protein in 100g of chicken breast, which helps build muscle and increase metabolism.
Tofu and beans: For vegetarians or meat drinkers, tofu is a rich choice in plant protein, low in calories and rich in isoflavones - a substance that is beneficial for fat metabolism.
Eggs: An egg contains about 6g of protein and many B vitamins, which help metabolise energy effectively, supporting fat burning.
Salmon or mackerel: Not only rich in protein, fatty fish also provide omega-3, a fatty acid that helps reduce inflammation and has a positive effect in reducing visceral fat.
Unsweetened Greek yogurt: An easy-to-digest source of protein, can be combined in salads or have dessert after lunch.
Note that you should limit combining protein with refined starches such as white rice and white bread at lunch. Instead, you should eat it with green vegetables and whole grains to increase fat loss.
