5 foods to get rid of belly fat

As summer approaches, the rush to get rid of that belly increases. But anyone who thinks this is just an aesthetic issue is wrong. This is because belly fat can harm a patient’s health, including increasing the risk of cardiovascular disease.

How to get rid of belly fat with diet

A study conducted by the Institute for Social and Preventive Medicine (IUMSP) in partnership with Lausanne University Hospital (CHUV) revealed that certain foods can help get rid of belly fat.

The survey was conducted on more than 1,300 Swiss, in a sample of adults between the ages of 18 and 75 years. During the survey, participants’ diet was assessed with two 24-hour food recalls. The study identified eating patterns using principal components analysis, based on the intake of 22 specific food groups for breakfast.

It was found that participants who drank a balanced coffee, such as smoothies, oatmeal, eggs, yogurt and whey protein, had less belly fat than those who ate cereal or toast for the first meal of the day. Nutritionist Marian Fazi, who specializes in weight loss, explains why these foods are one of the greatest allies in fat loss.

Whey protein

According to the nutrition expert, protein provides more satiety compared to carbohydrates. “Taking whey protein can help control blood glucose, as proteins have a lower glycemic index than carbohydrates. This means there is less glucose fluctuation after ingestion, which helps reduce appetite, providing a longer feeling of fullness.”

Read more:

A nutritionist helps you choose between protein milk and packaged whey

Juices

Marianne warns us not to leave out fruits and vegetables at breakfast. He says: “Eating fruits and vegetables in this meal is ideal for promoting satiety and reducing the risk of disease, as they are foods rich in fibre. Juices are practical and delicious options that also help speed up the metabolism depending on the ingredients used.”

Oat porridge

“Oats are a source of fibre. They help control cholesterol levels, and also contribute to intestinal health. Oatmeal porridge is a healthy preparation that prolongs the feeling of fullness, as it is easy and slow to digest, which contributes to weight loss,” the expert comments.

However, she warns about the amount of food eaten. He points out that “oats can have an adverse effect if consumed in large quantities, such as constipation and slow and difficult digestion. It is always important to remember the importance of eating a balanced diet, under the supervision of a nutritionist.”

egg

“Omelette, scrambled eggs, poached eggs or hard-boiled eggs. No matter how you prepare them, egg protein provides satiety and reduces the chances of eating extra meals, in addition to being rich in essential nutrients. So, do not leave it out of your breakfast menu,” he advises.

According to the nutritionist, eggs also contain a high amount of amino acids. Moreover, it does not contain high levels of calories and carbohydrates. For this reason, it is an excellent choice for those on a low-carb diet, for example.

yogurt

Natural yogurt is rich in protein and healthy fats. Therefore, they can be allies of a balanced and healthy diet. “These foods should be consumed in moderation. Consumers should always choose naturally flavoured versions, without sugar and with minimal ingredients,” comments Marianne.

Lose weight and belly fat

In addition to foods that help get rid of belly fat, Marianne explains that losing weight is a sport, which consists of eating less and spending more. Therefore, the most effective way to lose weight is to find your diet saboteur.

“What prevents you from losing weight? It is necessary to monitor the patient, conduct an assessment, and draw up a menu and a nutritional plan that the patient can put into practice. And, of course, respect his routine, habits and body type. It mainly works on behavior change, not just a diet,” the nutritionist concludes.