What to eat at night to avoid visceral fat accumulation?

One of the important factors affecting visceral fat accumulation is evening diet. This is the time when the body is prone to excess energy due to less activity after meals.

Visceral fat is the layer of fat that surrounds 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. Therefore, choosing the right food 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 accumulate visceral fat.

PHOTO: AI

Scientific studies have shown that the following foods can regulate sugar and fat metabolism, improve insulin sensitivity, reduce inflammation, thereby limiting fat accumulation in the abdomen.

Fish rich in omega-3

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

The biological mechanism is that omega-3 regulates the expression of genes involved in fatty acid oxidation, while reducing lipogenic enzyme activity, thereby limiting the storage of triglycerides in the liver and abdominal area. Eating fish at dinner also helps you feel full longer without increasing insulin too much, creating conditions for the fat burning process while sleeping.

Low-starch green leafy vegetables

Spinach, kale, and collard greens provide plenty of soluble fiber, folate, and antioxidants. Diets rich in green leafy vegetables reduce the risk of belly fat accumulation and improve insulin sensitivity.

In addition, soluble fiber in vegetables also has the effect of slowing down glucose absorption, preventing post-meal hyperglycemia, and reducing the need for insulin hormone. 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.

Not only that, polyphenol antioxidants in vegetables also fight oxidative stress, protecting liver cells from fatty liver. Eating boiled vegetables or mixed vegetables in the evening helps the stomach feel light but still ensures nutrients.

Beans

Lentils, black beans, and chickpeas are rich in plant protein and resistant starch. Resistant starch in beans is not completely digested in the small intestine but is fermented in the large intestine, creating 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 will not only keep you full for a long time, but also aid in 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 found that replacing white rice with whole grains helps reduce belly fat and improve blood lipid levels.

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

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