Here are the recommended groups of foods to eat at noon to limit visceral fat.
Foods rich in lean protein: Chicken, fish, tofu, lentils or eggs are a source of lean protein that helps maintain muscle mass, increase satiety and limit excess energy storage.
A study published in the American Journal of Clinical Nutrition showed that a high-protein diet (25-30g/meal) significantly reduces visceral fat and improves insulin sensitivity compared to a low-protein diet.
Protein from fatty fish such as salmon and mackerel also provides omega-3, contributing to reducing inflammation and limiting liver fat, a popular form of visceral fat.
Green and whole grains: Leafy greens (sticky rice, broccoli, kale) and whole grains (brown rice, oats, quinoa) are rich in soluble fiber, which helps reduce fat and sugar absorption.
A report by the European Society of Cardiology confirms that increasing 10g of soluble fiber per day can reduce the risk of visceral fat accumulation by 7%.
Vegetables and whole grains also maintain a healthy gut microbiome, support metabolism and limit insulin resistance, which promotes fat accumulation around the belly.
Foods rich in polyphenols:
Berries (b right, strawberries), green tea and extra virgin olive oil are rich in polyphenols, natural antioxidants that help regulate fat metabolism.
Research published in the Journal of Nutrition shows that people who regularly consume foods rich in polyphenols have 19,19% lower visceral fat than those who do less.
In particular, catechin in green tea has also been shown to increase fat oxidation after lunch.
unsweetened Greek yogurt:
Greek yogurt is a rich source of protein, low in sugar, and rich in probiotics. The balanced gut microbiome plays an important role in regulating visceral fat storage.
Supplementing probiotics through yogurt at lunch helps reduce inflammation, improve metabolism and support the reduction of waist circumference in overweight people.
Avocado and nuts:
Avocado contains monounsaturated fat (MUFA), which helps improve insulin sensitivity and reduce fat storage around the liver. Nuts such as almonds, walnuts, cashews are also rich in good fats, protein, and fiber.
Eating half an avocado at lunch significantly reduces belly fat in overweight women after 12 weeks.
