Delicious dishes that help get rid of visceral fat

Visceral fat - the "silent enemy" of health, is the type of fat that accumulates around internal organs such as the liver, heart, and intestines. Unlike subcutaneous fat, visceral fat is less visible and is even more dangerous because it increases the risk of cardiovascular disease, type 2 diabetes, fatty liver, and even cancer.

But the good news is that you don’t need to go on extreme diets or starve yourself to get rid of visceral fat. Just choose the right foods – the “natural enemies” of excess fat, and your body will automatically switch to effective fat burning mode.

Below are some delicious dishes that also help "burn" visceral fat that you should add to your daily menu.

1. Fatty fish - fat-burning "warriors" rich in omega-3

Fish such as salmon, mackerel, sardines and herring are all rich in omega-3s, a healthy fat that plays an important role in reducing inflammation, boosting metabolism and limiting the accumulation of visceral fat – a health risk factor.

Not only that, omega-3 also supports optimal liver function, helping this organ process and eliminate unnecessary fat in the body more quickly and effectively. This is why adding fatty fish to your diet is not only good for your figure but also contributes to protecting your overall health.

To get the most out of this food group, you should include fatty fish in your diet at least 2 to 3 times a week. To retain its nutritional value, recommended cooking methods include steaming, grilling or lightly pan-frying with a little olive oil - a very healthy oil. This combination is not only delicious but also ensures that the body gets the necessary nutrients in the most complete way.

2. Dark green vegetables - natural fat "suction machine"

Vegetables like spinach, broccoli, kale, water spinach or Malabar spinach are not only nutritious foods but also act as "heroes" in supporting health.

Basil is particularly rich in soluble fiber, which is a great ingredient that binds and sweeps fats out of your digestive system before they can be absorbed by your body. This not only helps reduce fat storage but also helps maintain a healthy digestive system.

In addition to being rich in fiber, dark green vegetables also contain high levels of valuable minerals such as magnesium, potassium and B vitamins. The perfect combination of these nutrients helps reduce the concentration of cortisol in the body - a hormone that often increases when you are stressed and is the main factor that creates unwanted visceral fat.

To add more excitement to your daily menu while still ensuring effective fat burning goals, you can refer to some dishes made from these green vegetables. For example, cool spinach soup with shrimp, delicious stir-fried broccoli with beef or even a cool smoothie combining spinach, banana and yogurt. These dishes not only enrich your daily meals but are also effective tools to support you on the way to a healthy, balanced figure.

3. Ginger, garlic, chili - spices that "awaken" metabolism

Ginger, garlic and chili peppers all have thermogenic properties, which help to gently increase body temperature and encourage the body to burn more energy. Ginger not only improves blood circulation but also helps burn excess fat, especially in the abdominal area.

Garlic contains allicin, a powerful antioxidant that can prevent the accumulation of bad cholesterol and visceral fat. Meanwhile, chili peppers with capsaicin will trigger the process of burning calories, even after you have eaten.

Simple and effective way to use: Try making ginger honey tea in the morning, add a few slices of ginger or minced garlic cloves to your daily dishes, or gently use fresh chili in your main meal. You will feel your body become "warmer" and energy is consumed naturally.

4. Green tea - a "detox" drink and burns fat extremely quickly

Green tea contains catechins, especially EGCG (Epigallocatechin Gallate), a powerful antioxidant compound that helps promote fat breakdown, especially effective for visceral fat.

According to one study, consuming 2-3 cups of green tea per day for 12 weeks can significantly reduce belly fat compared to those who do not use it.

You should drink green tea about 30 minutes after a meal, avoid drinking on an empty stomach or in the evening (due to caffeine). If you want a lighter flavor, you can replace it with matcha.

5. Eggs - rich in protein, help you stay full longer, burn fat effectively

Eggs are known as a complete source of protein, which plays an important role in maintaining muscle mass, creating a feeling of fullness for a long time and helping to control daily calorie intake.

When the body is provided with enough protein, metabolism is stimulated, thereby contributing to effectively reducing visceral fat.

You should add 1-2 boiled eggs to your breakfast to not only prolong the feeling of fullness but also limit snacking. Combining eggs with vegetables or whole wheat bread will help provide more fiber, while reducing the risk of high cholesterol.

6. Avocado - “good” fat helps burn “bad” fat

Avocados are a food rich in monounsaturated fats, an important factor in reducing blood cholesterol and improving the body's ability to use insulin, thereby preventing the accumulation of visceral fat.

Not only that, this fruit is also rich in potassium, vitamin E and antioxidants, bringing many benefits to the cardiovascular system and liver, helping them function more effectively.

Consuming half an avocado every day by combining it with salad, yogurt or making it into a sugar-free smoothie is enough to take full advantage of the health benefits of this food.

7. Sugar-free yogurt - "bodyguard" for the intestines and waistline

The health of your gut microbiome plays an important role in controlling visceral fat. Unsweetened yogurt contains probiotics that help maintain the balance of your microbiome, aid digestion, and limit fat absorption.

Studies have shown that people who regularly consume yogurt have slimmer waistlines and lower levels of visceral fat than those who do not.

You should eat unsweetened yogurt in the morning or after lunch. You can combine it with chia seeds or fresh fruit to increase the effectiveness and bring more health benefits.

8. Olive oil and nuts - the "golden" fats of clean eaters

Instead of eliminating fat from your diet completely, prioritize healthy fats from olive oil, walnuts, almonds, flaxseeds, and the like. These foods not only support your heart, but also help increase your ability to burn visceral fat by boosting the activity of fat-dissolving enzymes in your liver.

Every day, you should use 1 to 2 tablespoons of olive oil to prepare salads or cook. At the same time, adding a small handful of nuts will not only make your meal more delicious but also contribute to effective and safe fat loss./.

(Vietnam+)

Source: https://www.vietnamplus.vn/nhung-mon-an-vua-ngon-mieng-vua-giup-danh-bay-mo-noi-tang-post1071629.vnp