Delicious dishes that help get rid of visceral fat

Visceral fat – the “silent enemy” of health – is fat that accumulates around internal organs such as the liver, heart, and intestines. Unlike subcutaneous fat, visceral fat is difficult to see and is even more dangerous because it increases the risk of cardiovascular disease, type 2 diabetes, fatty liver disease, and even cancer.

But the good news is you don't need extreme dieting or starvation to get rid of visceral fat. Just choose the right foods – the "natural enemies" of excess fat – and your body will automatically switch to an efficient fat-burning mode.

Below are some delicious dishes that will help you burn visceral fat, which you should add to your daily menu right away.

1. Fatty fish - the omega-3-rich fat-burning "warrior".

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

Furthermore, omega-3s support optimal liver function, helping the liver process and eliminate unnecessary fats in the body more quickly and efficiently. This is why adding fatty fish to your diet is not only good for your figure but also contributes to overall health.

To maximize the benefits 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 your body receives all the necessary nutrients.

2. Dark green vegetables - a natural fat-absorbing "fat burner".

Vegetables like spinach, broccoli, kale, water spinach, and sweet potato leaves are not only nutritious foods but also act as "heroes" in supporting good health.

Basil is particularly rich in soluble fiber, a great component that helps bind to and sweep fats out of the digestive system before the body can absorb them. This not only helps reduce fat accumulation but also supports 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, and chili peppers - a group of spices that "awaken" the metabolic process.

Ginger, garlic, and chili peppers all possess thermogenic properties, gently raising body temperature and encouraging the body to burn more energy. Ginger not only improves blood circulation but also aids in burning excess fat, especially in the abdominal area.

Garlic contains allicin, a powerful antioxidant that can prevent the buildup of bad cholesterol and visceral fat. Meanwhile, chili peppers, with their compound capsaicin, will trigger calorie burning, even after you've eaten a meal.

Simple yet effective ways to use it: Try brewing ginger and honey tea in the morning, adding a few slices of ginger or minced garlic to your daily meals, or gently incorporating fresh chili peppers into your main courses. You'll feel your body become warmer and energy levels naturally increased.

4. Green tea - a drink that detoxifies and burns fat extremely quickly.

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

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

You should drink green tea about 30 minutes after a meal, avoiding it on an empty stomach or in the evening (due to its caffeine content). If you prefer a milder flavor, you can substitute it with matcha.

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

Eggs are known as a complete source of protein, playing an important role in maintaining muscle mass, promoting satiety, and helping to control daily calorie intake.

When the body receives sufficient protein, metabolism is stimulated, which in turn contributes to effectively reducing visceral fat.

Adding one or two boiled eggs to your breakfast will not only prolong your feeling of fullness but also help curb snacking. Combining eggs with vegetables or whole-wheat bread will provide extra fiber and reduce the risk of high cholesterol.

6. Avocado - "Good" fats help burn "bad" fats.

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

Moreover, this fruit is rich in potassium, vitamin E, and antioxidants, offering numerous benefits for the cardiovascular system and liver, helping them function more efficiently.

Consuming half an avocado each day by adding it to salads, yogurt, or making it into a sugar-free smoothie is enough to maximize the health benefits of this food.

7. Unsweetened yogurt - a guardian for your gut and waistline.

The health of the gut microbiome plays a crucial role in controlling visceral fat. Unsweetened yogurt contains probiotic bacteria that help maintain a balanced microbiome, support digestion, and limit fat absorption.

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

You should eat plain yogurt in the morning or after lunch. Combining it with chia seeds or fresh fruit can enhance its effectiveness and provide more health benefits.

8. Olive oil and nuts - the "golden" fats for 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.

Each day, use 1 to 2 tablespoons of olive oil for salads or cooking. Additionally, adding a small handful of nuts not only enhances the flavor of your meals but also contributes 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