Breakfast habits reduce visceral fat, diabetes, heart disease, cancer
Trying to plan the perfect breakfast is easier said than done. Especially when you want to burn fat. According to Johns Hopkins Medicine, dieters, especially office workers, should aim to lose weight visceral fat.
This is the type of fat that accumulates around the abdominal cavity, which increases the risk of cardiovascular disease, diabetes, cancer. While office workers have a sedentary lifestyle, often go out to eat, drink, and drink at meetings, drink a lot of alcohol, etc., this risk is even higher.
Eating too much saturated fat can lead to increased visceral fat. Diet and exercise both help reduce the amount of fat that accumulates in this belly area. When it comes to the best breakfast, you may be wondering whether to have a smoothie for breakfast, have a hearty breakfast, or find a balance between meals…
Experts have studied and concluded, those who have 5 habits after the day at breakfast are extremely less bothered by visceral fat. Means reducing the risk of diabetes, heart disease…
No matter who you are, especially an office worker, if you have these 5 habits when you eat breakfast, you won’t worry about visceral fat for life.
1. Start your breakfast by drinking water
You may have heard that a glass of water in the morning helps kickstart your metabolism for the day. But you may not know this is also a simple drink that helps you burn visceral fat in the morning.
This breakfast routine is the best way to start healthy habits for the day, says Dr. Blanca Garcia, RDN nutritionist at HealthCanal. Choosing to drink water first allows your body to rehydrate after hours of fasting. It also helps you to have water in your stomach in preparation for kneading the food.
2. Breakfast is high in fiber
Choosing a breakfast high in fiber helps reduce the amount of sugar and fat absorbed. They are also the cause of visceral fat accumulation in the abdominal area.
High-fiber foods can be found in vegetables and whole grains with more than 5g of fiber per serving. When having breakfast, add vegetables to your meal for a healthier body.
3. Eat Oatmeal
Oatmeal has stood the test of time as a breakfast staple. And as it turns out, this breakfast option can help you burn a lot of fat in the long run.
According to Dr. Trista Best (dietist at Balance One Supplements), choosing a whole-grain and full-protein breakfast can help reduce fat by keeping you feeling full for longer.
This prevents overeating throughout the morning and gives you a nutrient-dense breakfast rather than a high-calorie breakfast.
Oatmeal is a great breakfast replacement for breakfast pastries that are high in refined carbohydrates. They are a great source of whole grains and are packed with fiber and nutrients that make them a healthy main meal or snack.
However, many of their benefits are often negated when there is too much sugar and a calorie-dense coating. Therefore, if you want to lose visceral fat, you should have some healthy toppings like nuts, cinnamon, blueberries, strawberries, and bananas. Salty oats can add tomatoes, eggs, mushrooms and spinach.
4. Replace less healthy toppings with healthier options
Paying attention to specific toppings in your breakfast can seriously affect how much visceral fat you burn.
Maple syrup, brown sugar, dried fruit, and chocolate are all toppings that can make for an unhealthy meal. It is best to swap these ingredients for other, more nutritious ingredients.
5. Avoid processed breakfast foods
You may find it tempting to heat up microwaved pancakes or breakfast hot dogs. However, these can’t help you burn visceral fat in the morning.
Dr. Julia Glanz (working at living.fit), a lot of people tend to eat fast food or convenience food at breakfast. Break that habit and try to prepare yourself a healthy breakfast. You can choose fast foods like fruit and yogurt, oats with lean protein, or make smoothies.
Make sure to eat whole foods, avoiding as much sugar and fat as possible to get rid of visceral fat.
Revealing 6 foods to remove visceral fat that office workers should add regularly to their daily diet
1. fennel
According to HealthlineLong-term, continuous use of dill can help reduce fat accumulation in the body by regulating insulin because when cells absorb too much glucose, the body converts it to fat. The right amount of insulin can minimize the appearance of visceral fat.
2. Green banana powder
Green banana powder can be added to a healthy smoothie or bowl of oatmeal, or even mixed with your coffee for a delicious side dish, which can also beat visceral fat.
3. Lupini beans
Lupini beans are low in carbohydrates, high in prebiotic fiber, and high in protein that don’t spike blood sugar. It thus aids in reducing fat storage and prevents weight gain around the waistline.
4. Fermented foods
Several studies have linked an increase in beneficial bacteria in the gut with a decrease in visceral fat mass.
Incorporating fermented foods including yogurt, kefir, kimchi, and sauerkraut can have a positive effect on digestion, helping to keep weight and belly under control.
5. Fatty fish
Add some rich fish omega-3 Adding to your diet can help you get rid of dangerous visceral fat. Fatty fish, such as salmon and sardines, are rich in vitamin D and omega-3s.
6. Dark leafy greens
Dark leafy vegetables like bok choy, spinach and kale are good sources of calcium.
This is a mineral that has been shown to regulate fat-storage hormones and has been linked to a reduction in visceral fat in overweight and obese individuals.
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