According to nutrition experts, an ideal dinner to reduce visceral fat needs to be light in energy, rich in easily digestible protein and quickly limit carbohydrates. Professor Frank Hu (Harvard School of Public Health, USA) said: "Eating too much refined carbohydrates and saturated fat can increase visceral fat accumulation and affect sleep quality.
Lean protein, the key to a healthy dinner
Protein sources such as steamed fish, skinless chicken breast, boiled eggs or tofu help maintain muscle mass and stabilize nighttime blood sugar. According to Dr. Donald Layman, a protein and metabolism expert at the University of Illinois (USA), adding protein to dinner helps reduce feelings of hunger at night and limit late eating, a factor that promotes visceral fat.
Green vegetables and soluble fiber
Cooked green vegetables, low-fat salad or vegetable soup help increase the feeling of fullness but do not overload the digestive system. British nutritionist Dr. Sarah Brewer said that soluble fiber also supports the gut microbiome, a factor closely related to visceral fat accumulation and sleep.
Eat early and avoid stimulant foods
Experts recommend eating dinner at least 3 hours before bed. Limit alcohol, spicy and hot foods, and fried foods because they increase body heat and cause reflux, making it difficult to sleep.
A proper dinner does not need to be too elaborate. Just choose the right food, eat in moderation and at the right time, eaters can both reduce visceral fat and sleep deeper, creating a foundation for a long-term healthy metabolism.
