What should you eat in the evening to avoid accumulating visceral fat?

One of the key factors influencing visceral fat accumulation is evening eating habits. This is when the body is more likely to experience excess energy due to less activity after a meal.

Visceral fat is the layer of fat surrounding the liver, pancreas, and intestines. It is more dangerous than subcutaneous fat because it increases the risk of metabolic syndrome, type 2 diabetes, cardiovascular disease, and fatty liver disease. Therefore, choosing the right foods for dinner not only helps maintain weight but also prevents the silent accumulation of visceral fat, according to the health website Eatingwell (USA).

Replacing white rice with brown rice in the evening will help prevent the accumulation of visceral fat.

PHOTO: AI

Scientific studies have shown that certain foods can regulate sugar and fat metabolism, improve insulin sensitivity, reduce inflammation, and thus limit abdominal fat accumulation.

Fish rich in omega-3

Fatty fish such as salmon, mackerel, and sardines contain omega-3 fatty acids, which help reduce inflammation and improve blood lipids. A study in the Journal of Clinical Endocrinology & Metabolism showed that omega-3 fatty acid supplementation helped reduce visceral fat in patients with non-alcoholic fatty liver disease.

The biological mechanism is that omega-3s regulate gene expression related to fatty acid oxidation and reduce the activity of lipogenic enzymes, thereby limiting the accumulation of neutral fat in the liver and abdominal area. Eating fish at dinner also helps you feel full longer without causing excessive insulin spikes, facilitating fat burning during sleep.

Leafy green vegetables are low in starch.

Spinach, kale, and collard greens provide plenty of soluble fiber, folate, and antioxidants. A diet rich in leafy green vegetables reduces the risk of abdominal fat accumulation and improves insulin sensitivity.

In addition, soluble fiber in vegetables also helps slow glucose absorption, preventing post-meal hyperglycemia and reducing the need for insulin. This is because when insulin levels are consistently high, the body not only stores glycogen but also increases fatty acid synthesis and fat storage, especially visceral fat.

Furthermore, the polyphenol antioxidants in vegetables combat oxidative stress and protect liver cells from fatty liver disease. Eating boiled or mixed vegetables in the evening is gentle on the stomach while still ensuring adequate nutrition.

Beans

Lentils, black beans, and chickpeas are rich in plant-based protein and resistant starch. The resistant starch in beans is not completely digested in the small intestine but ferments in the large intestine, producing short-chain fatty acids (SCFAs). These SCFAs improve insulin sensitivity, regulate satiety, and reduce visceral fat accumulation. Therefore, eating a bowl of bean soup for dinner can keep you feeling full longer and support weight loss.

Whole grains instead of white rice.

Brown rice, oats, and quinoa are rich in fiber and minerals. An analysis in the American Journal of Clinical Nutrition showed that replacing white rice with whole grains helps reduce belly fat and improve blood lipid levels.

The main mechanism behind this phenomenon lies in the beta-glucan content and other soluble fibers in grains, which help reduce glucose absorption, lower post-meal blood sugar levels, and decrease insulin secretion. Compared to white rice, brown rice releases energy more slowly, avoiding excess energy intake at night, which is a factor that easily leads to the accumulation of visceral fat, according to Eatingwell .

Source: https://thanhnien.vn/an-gi-vao-buoi-toi-de-tranh-tich-mo-noi-tang-185250919234303519.htm