In particular, low-fat, high-fiber and protein porridge is an ideal choice.
Oatmeal porridge with chia seeds
According to Harvard Health Publishing, oats contain beta-glucan a type of soluble fiber that helps reduce bad cholesterol (LDL) and control visceral fat. When combined with chia seeds rich in omega-3 and plant protein, this porridge helps you feel full longer, reducing cravings during the day.
Green bean and brown rice porridge
Green beans contain many antioxidants and fiber, helping the liver metabolize fat more effectively. Brown rice is rich in magnesium and B vitamins, which help stabilize blood sugar and limit fat accumulation around the belly. Experts from the Journal of Nutrition say that replacing white rice with whole grains significantly reduces the risk of belly fat.
Vegetable salmon porridge
Salmon contains omega-3 fatty acids that help increase the ability to burn visceral fat and improve cardiovascular function. When combined with vegetables such as carrots, pumpkin, spinach, the porridge is not only chewy but also provides many vitamins A and C to help the body stay healthy and fight inflammation.
Mushroom and tofu porridge
Tofu provides low-fat protein, while mushrooms are rich in fiber and antioxidants. According to the Cleveland Clinic, soy protein can help reduce liver fat and visceral fat if used regularly instead of red meat.
Maintaining the habit of eating porridge in the morning 3-4 times a week, combined with light exercise such as walking or yoga, will help control weight and visceral fat more effectively while still ensuring enough energy for the new day.
