Foods That Help You Reduce Belly Fat

SadaNews - While walking and following a balanced diet can help eliminate surface fat, visceral fat - commonly known as belly fat - remains a more difficult challenge.

This type of fat accumulates deep within the abdominal cavity around vital organs such as the liver, pancreas, and intestines, making it associated with serious health problems, the most notable of which are heart diseases, type 2 diabetes, and other chronic illnesses.

There is no doubt that one can combat this fat through exercise, but the more natural and effective way to eliminate visceral fat lies in consuming specific types of foods, according to what was reported by the Times of India.

In this context, Dr. Sourabh Sethi, a trained gastroenterologist from Harvard and Stanford universities and the All India Institute of Medical Sciences (AIIMS), who is followed by more than 1.4 million people on Instagram, recommends paying attention to consuming seven foods and drinks daily to combat this fat.

1. Green Tea

Sethi clarified that the EGCG compound found in green tea promotes fat oxidation and specifically targets visceral fat. For those who do not prefer green tea, coffee can be an alternative option.

A study published in 2012 in the journal Functional Foods showed that consuming green tea supplements rich in catechins for 12 weeks contributed to a reduction in the area of visceral fat among those suffering from high levels.

2. Avocado

He also emphasized the importance of avocado, which is rich in monounsaturated fats and soluble fiber, two components that help regulate insulin levels and reduce hunger, leading to fat reduction. According to a study conducted in 2021 at the University of Illinois, consuming one avocado daily as part of a balanced diet helped women significantly reduce visceral belly fat.

3. Leafy Greens

The fiber and abundant antioxidants found in leafy and cruciferous vegetables also contribute to a longer feeling of fullness. According to a study published in 2014 in The Academy of Nutrition and Dietetics journal, consuming green vegetables was associated with decreased accumulation of liver fat and visceral fat, in addition to improving insulin sensitivity among Latino youth.

4. Fatty Fish

Additionally, the doctor recommended consuming fatty fish such as salmon and sardines that are high in omega-3 fatty acids, which help improve insulin sensitivity and target deep belly fat. Dr. Sethi points out that walnuts and flaxseeds are excellent options for those following plant-based diets. A study published in 2019 in Biochemistry and Cell Biology showed that polyunsaturated fatty acids had positive effects in reducing visceral fat in obese mice.

5. Extra Virgin Olive Oil

He also emphasized the importance of olive oil, as extra virgin olive oil, thanks to its monounsaturated fats and polyphenols, helps reduce visceral fat and improve overall health indicators. A study published in 2020 in the journal Metabolites showed that taking olive oil supplements for two months led to a significant decrease in indicators of fatty liver, body weight, and body mass index.

6. Greek Yogurt

Greek yogurt, especially plain and unsweetened, is also a rich source of protein and probiotics, making it an ideal food for improving digestive health and reducing fat. A study published in 2015 in Nature Portfolio showed a correlation between yogurt consumption and a decrease in body mass index, body weight, and body fat.

7. Blueberries

Blueberries are also known for their rich content of anthocyanins, which improve insulin sensitivity and reduce belly fat even without adhering to a strict diet. According to a study published in 2022 in the journal Metabolites, blueberries contain a strong array of antioxidants, including anthocyanins and phenolic compounds.