Choosing a suitable diet plays an important role in the safe and sustainable process of reducing visceral fat.
In which, the Mediterranean diet is considered a standard choice to support visceral fat reduction. This method prioritizes green vegetables, whole grains and healthy unsaturated fats. Thanks to that, the body improves insulin sensitivity, reduces chronic inflammation and limits the accumulation of excess calories in the form of belly fat.
Meanwhile, intermittent fasting focuses on controlling eating time and fasting time. This method forces the body to switch to using stored fat to create energy, while helping to reduce insulin levels, limit cravings and support reduced inflammation.
Mediterranean diet
Increase green vegetables, whole grains and good fats to improve insulin sensitivity and reduce inflammation.
Lose fat in a stable, long-term, easy-to-maintain direction and does not cause prolonged feeling of hunger.
Intermittent fasting
Control eating time to reduce insulin and stimulate the body to burn stored fat.
Can bring quick results in reducing waist and body fat, but requires strict compliance with eating time.
In addition to choosing a suitable diet, experts also recommend applying the "2-1-1 plate" principle in each meal: including two servings of green vegetables, one serving of high-quality protein such as white fish or tofu, and one serving of whole starch such as brown rice or sweet potatoes.
When eating, you should follow the order of drinking water - eating protein - eating vegetables - eating starch. This method helps limit sudden insulin spikes and supports more effective visceral fat control.
