According to Pub Med, a study published in 2022 shows that combining protein and fiber in daily diet helps increase satiety, control blood sugar and improve the intestinal microflora, thereby effectively supporting visceral fat loss.
Protein is a nutrient that helps:
Increased satiety
The body takes more time to digest protein, thereby limiting overeating - an important factor in reducing visceral fat.
Increasing the thermal effect of food (TEF)
The body has to "consume energy" to digest protein, contributing to increased daily energy expenditure.
Maintaining lean muscle mass
Muscle blockage helps increase basic metabolism. When combining adequate protein with exercise, the body will burn energy more effectively.
The role of fiber in reducing visceral fat
Especially soluble fiber, found in green vegetables, oats, fruits, beans, nuts... Fiber brings the following benefits:
Slow down sugar absorption
Stabilize blood sugar and insulin - a hormone that plays an important role in storing visceral fat.
Nourishing gut bacteria
Research shows that a healthy microbiome helps improve metabolism and reduce fat accumulation.
Increased feeling of fullness in the long term
Reduce calorie intake naturally without Forcing.
Perfect Couple protein + fiber
When combining these two groups of substances in the same meal, the body receives resonant benefits: better control of blood sugar; Reduce insulin resistance after meals; Limit cravings; Increase metabolism; Reduce fat accumulation around internal organs.
Research shows that a diet rich in protein and fiber significantly reduces visceral fat compared to a diet that only increases protein or only increases fiber.
Suggested 3 meals a day that combine protein - fiber
Breakfast
Oatmeal + Greek yogurt + chia seeds
Eggs + stir-fried spinach
Lunch
Grilled chicken breast + steamed vegetables
Salmon + high-fiber green salad
Dinner
Stewed lentils/beds + vegetables
Lean meat + vegetable soup
Healthy snack
Almonds, walnuts
Whole fruit (tael, pear, orange)
Advice for optimal effectiveness
Reduce refined sugar (candy, soft drinks)
Limit refined carbohydrates (white bread, noodles, vermicelli)
Regular exercise: HIIT, jogging, weight training
Get 7-8 hours of sleep each night
Control stress to reduce cortisol - a hormone that promotes visceral fat storage
