Trying to plan the perfect breakfast is easier said than done, especially when you want to burn fat. According to Johns Hopkins Medicine, dieters should try to target visceral fat, which builds up around your abdominal cavity and correlates to higher risks of heart disease, insulin resistance, and other serious conditions. Eating too much saturated fat can lead to an increase in visceral fat, and knowing exactly how to target it can help you feel better in the long run.

Diet and exercise both help reduce this type of fat which prominently gathers in one’s abdominal area. By tackling visceral fat with breakfast, you can hit the day running and start reducing this harmful substance from the get-go.

When it comes to the best breakfast, dieters might wonder if they should greet the morning with a breakfast smoothie, try to prepare a massive meal, or find a balance in between. Luckily, we asked a handful of dietitians to find out exactly how breakfast can help burn visceral fat.

While breakfast can help jumpstart this process, make sure to include some other Surefire Ways to Lose Visceral Fat into your lifestyle to burn that stubborn belly fat regularly.

You may have heard that a glass of water in the morning helps jumpstart your metabolism for the day, but you might not know that this simple drink can get you burning visceral fat in the morning.

“A breakfast routine is a good way to kick-start healthy habits for the day,” says Blanca Garcia, RDN Nutrition Specialist of HealthCanal. “Choosing to drink water first allows your body to rehydrate after hours of being on a fast. This also gets your stomach juices ready for the food to come.”

“Choosing breakfast foods that are high in fiber will help reduce the amount of sugar and fat that is absorbed and spare you the storage of visceral fat,” says Garcia. “Fiber-rich foods can be found in vegetables and whole grains with more than 5 grams of fiber per serving.”

“When eating breakfast, add vegetables to your meals, pre-cut vegetables, or use leftover vegetables to add at breakfast time for time-saving.”

Grabbing the right fibrous foods for you might take some trial and error. You can speed up the process by selecting some of the 43 Best High-Fiber Foods For a Healthy Diet to get your morning started right.

Oatmeal has stood the test of time as a breakfast staple, and it turns out that this morning option can help you burn a ton of fat in the long run.

“Opting for a whole grain and protein-filled breakfast can help reduce fat by keeping you feeling full for longer,” says Trista Best, RD at Balance One Supplements. “This will prevent overeating throughout the morning and gives you a nutrient-dense breakfast rather than a calorie-dense one.”

“Oatmeal is an excellent breakfast to replace your refined carbohydrate-laden breakfast pastries. Oats are an excellent source of whole grains and contain plenty of fiber and nutrients that make them a healthy meal or snack,” Best continues. “However, many of their benefits are often negated with excessive sugar and calorie-dense toppings and mix-ins. Healthy oatmeal can be made either savory or sweet without excess calories. Some of the best toppings and mix-ins for oatmeal include nuts, cinnamon, blueberries, strawberries, and bananas. Savory oats can be made healthy by adding tomatoes, eggs, mushrooms, and spinach.”

Keeping an eye out for particular toppings can seriously affect how much visceral fat you burn.6254a4d1642c605c54bf1cab17d50f1e

“Maple syrup, brown sugar, dried fruit, and chocolate are toppings that can make [for] an unhealthy meal,” says Best. “It is best to exchange these ingredients for nutrient-dense varieties.”

It might feel tempting to heat up some microwavable pancakes or breakfast sausages, but these items can’t help you burn visceral fat in the morning.

“A lot of people tend to have convenient or fast foods for breakfast,” says Julia Glanz, RD at living.fit. “Break that habit and make an effort to prepare yourself a healthy breakfast. There are quick grabs you can choose like fruits and yogurt, oats with lean proteins, or make smoothies.”

Make sure to stick to whole foods and avoid as much added sugar and fat as possible. When in doubt, whip up one of 30 Nutritionist-Approved Healthy Breakfast Ideas for a great way to start the day.

Source link

The post 5 Ways to Shrink Visceral Fat While Eating Breakfast, Say Dietitians — Eat This Not That appeared first on Heal your health yourself.

Having too much visceral fat can lead to a number of health problems because of where it sits on your body. If you have too much visceral fat (also known as abdominal fat or belly fat), a type of fat that sits around your internal organs, you can increase your risk of high blood pressure, diabetes, and cardiovascular disease.

If you want to lose abdominal fat, it can be challenging to know where to start. “While you can’t spot-reduce visceral fat, you can improve your overall health and shrink it through dietary changes, which include eating more fiber and protein, and drinking enough water to stay hydrated,” says Janet Coleman, RD a registered dietitian with The Consumer Mag.

One way to make these dietary changes is during the first meal of the day. “Eating a balanced breakfast helps with weight loss in general because it jumpstarts your metabolism, but if you want to lose abdominal fat specifically, you’ll need to eat better all day long, not just at breakfast,” says Coleman.

To help start your day in a healthy way, check out this list of the best breakfast foods to eat to help shrink abdominal fat, and for more healthy eating tips, check out The Worst Eating Habits for Belly Fat.

Oatmeal has been linked with many health benefits like stabilizing your blood sugar, lowering cholesterol levels, decreasing your risk of chronic disease, and helping to manage weight loss.

Most of its oatmeal’s benefits can be attributed to its high soluble fiber content, which is a crucial nutrient in weight loss. In fact, a study from the American Journal of Clinical Nutrition shows that soluble fiber intake is linked to lower abdominal fat specifically.

According to Coleman, almonds and other nuts can be a great way to help decrease belly fat. “Nuts are an excellent source of plant-based protein and healthy fats, such as omega-3 fatty acids,” says Coleman, “and omega-3s can help regulate blood sugar and insulin, which is important in lowering belly fat.” If you don’t like almonds, walnuts are another type of nut high in omega-3s.6254a4d1642c605c54bf1cab17d50f1e

Fruit is a great food to add to your breakfast to help you shrink abdominal fat because it can help curb sugar cravings throughout the day and can keep you full for longer periods of time because of its fiber content.

Specific fruits like strawberries and blueberries contain flavonoids, which have been known to help with weight loss. And according to Coleman, “including fruits in your breakfast like papaya, pomegranate, green apple, kiwi, and oranges can lower cholesterol levels and decrease risk factors for heart disease and stroke.”

It’s important to round out your breakfast and include some protein and healthy fats with your fruit if possible. You can make a bowl of oatmeal and include fruit with your favorite nut butter, or you can make an omelet and eat a cup of fruit on the side.

Many people may skip over the idea of fermented food for breakfast, but research points to fermentation as a useful tool for losing abdominal fat.

“Fermented foods come in many forms such as sauerkraut, kefir, or kimchi, and are packed with good bacteria that promote gut health,” says Allison Tallman, MS, RDN, CNSC, a registered dietitian at Sporting Smiles, “and studies show that consumption of fermented foods can reduce visceral fat, especially in the abdominal region.” For the best fermented breakfast, start off with a bowl of yogurt topped with fruit, nuts, and seeds.

Salmon is another delicious source of healthy fats that you can start your day with.

“Salmon is a type of healthy fat that may reduce visceral fat because it contains omega-3 fatty acids, vitamin D, and iron, and high levels of these nutrients have been associated with lower visceral fat content,” says Tallman.

RELATED: 4 Health Benefits of Taking Salmon Oil, According to Dietitians

Source link

The post 5 Best Breakfast Foods to Shrink Visceral Fat, Say Dietitians — Eat This Not That appeared first on Heal your health yourself.

While getting rid of those extra pounds standing between you and your jeans fitting comfortably may be your goal when you embark on a new diet, it’s the body fat you don’t see that could be putting your health at risk. Experts say that visceral fat—fat that develops well below the skin’s surface—is far more dangerous for your health.

“Visceral fat is a danger to health for a few reasons,” says Trista Best, MPH, RD, LD, from Balance One Supplements. “First, it is carried at the front of the body where it creates significant stress on the heart and other vital organs. This puts the individual at risk for heart disease and stroke, among other chronic conditions. Second, if allowed to persist it will form around organs and tissues which makes it difficult to lose, also increasing the risk of chronic disease.”

Best notes that visceral fat can often go undetected, lulling those with healthy BMIs into a false sense of security about their health when, in fact, their wellbeing may be in jeopardy. So, how do you lose pounds you can’t even see? Read on to discover which foods registered dietitians recommend incorporating into your regular routine to lose dangerous visceral fat after 50. And for more ways to shed those extra pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.

Looking for a great way to reduce your visceral fat mass while adding rich flavor to your favorite dishes? Consider adding some cumin to your recipes.

“Consistent, long-term use of cumin may aid in decreasing fat deposits throughout the body by regulating insulin because when the cells absorb too much glucose the body converts it to fat. Adequate insulin can mitigate this occurrence,” says Best.

RELATED: The #1 Best Food to Reduce Visceral Fat, According to Science

If you’re looking for a great way to reduce your visceral fat while enjoying your favorite foods, try incorporating some green banana flour into your recipes in place of white flour.

“Green banana flour is one of the world’s richest sources of gut-healthy prebiotic resistant starch, which is a special nutrient that is proven to help make your cells more responsive to insulin, ultimately helping prevent fat storage around the waist,” explains Kara Landau, RD, founder at Uplift Food. “Green banana flour can be added into a nourishing smoothie or oatmeal bowl, or even blended in with your coffee!”

RELATED: For the latest healthy eating tips delivered to your inbox, sign up for our newsletter!

Whether you’re adding them to a salad or putting them in a soup for some added protein, lupini beans are an easy and delicious way to reduce dangerous visceral fat on your body.

“Lupini beans are a low net carbohydrate, high prebiotic fiber, and high protein legume that does not spike blood sugar levels, which in turn assists with reducing fat storage and preventing weight gain around the waist,” says Landau, who notes that lupini beans can also be ground down to make a protein- and fiber-rich flour.

Whether you’re enjoying some sauerkraut as a side dish or topping your rice with kimchi, fermented foods are a delicious way to cut your visceral fat mass.

“Some studies have linked an increase in beneficial gut bacteria to a reduction in visceral fat mass. Incorporating fermented foods including yogurt, kefir, kimchi, and sauerkraut may have a positive impact on digestion and a host of other processes that help regular weight and belly fat mass,” explains Isa Kujawski, MPH, RDN, founder and owner of Mea Nutrition.

Here’s The #1 Way to Lose Visceral Fat, Say Experts

Adding some omega-3-rich fish to your diet may benefit more than just your heart health—it could help you shed that dangerous visceral fat, too.

“Fatty fish, such as salmon and sardines, are rich in both vitamin D and omega-3’s,” says Kujawski. “Low levels of both of these have been linked to higher visceral fat.”

Spinach and kale are great for adding fiber and essential nutrients to your diet, as well as helping you shed that visceral fat you’ve been carrying.

“Dark leafy greens such as collard greens, spinach, and kale are good sources of calcium, a mineral which has been shown to downregulate fat storage hormones and has been associated with reduced visceral adiposity in overweight and obese individuals,” explains Kujawski.

For even more fat-blasting tips, read these next:

Source link

The post The Best Foods To Reduce Visceral Fat After 50, Say Dietitians — Eat This Not That appeared first on Heal your health yourself.

Body fat is not all bad. In fact, you need it to survive. According to the American Heart Association, body fat not only helps keep your body warm, but it’s also essential for absorbing nutrients and producing important hormones. However, there is one type that is bad for your health: visceral fat.

“Visceral fat is a type of body fat stored within your abdominal cavity that wraps around your internal organs; your liver, stomach and intestines,” says Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist, and Spokesperson for the Academy of Nutrition and Dietetics. “It is not the same as the stomach fat you may see.”

Although visceral fat is not visible, it is the kind that can seriously impact your health.

“Visceral fat can negatively impact your overall health by raising your blood pressure; increases your risk for developing certain conditions such as heart disease, stroke, diabetes, insulin resistance, certain cancers,” says Ehsani.

One way to reduce visceral fat is to make some dietary adjustments. And one of the best foods you can eat is plain, non-fat Greek yogurt.

Why Greek yogurt can help reduce visceral fat.

“Research has suggested that foods rich in protein, calcium, and vitamin D may be linked to less visceral fat,” says Ehsani. “Therefore plain, non-fat or low-fat Greek yogurt is #1 food that people should be adding to their diet if they are looking to reduce visceral fat.”

RELATED: Surprising Side Effects of Eating Yogurt, Says Science

One of the biggest benefits is its protein punch.

“Plain, non-fat Greek yogurt typically contains 20-23 grams of protein per 1 cup serving,” says Ehsani. “Eating protein-rich foods can help reduce hunger, as it promotes feelings of satiety. It also makes you less likely to overeat when you have protein present at meal and snack times.”

Protein also takes longer to digest and metabolism, thus helping you feel more full for longer. Research also finds that high protein intake is linked to a lower BMI, smaller waist circumference and better HDL (good) cholesterol levels. Plus, yogurt also contains live and active cultures known as probiotics which helps support a healthy gut microbiome.

Choosing plain Greek yogurt is key since it won’t be loaded with sugar.

“The flavored varieties tend to pack added sugar, which will not help reduce visceral fat. People who eat more added sugar tend to have more visceral fat,” says Ehsani.

Ehsani also suggests choosing non-fat or low-fat yogurt, as full-fat varieties contain saturated fat, and overeating saturated fat has been linked to promoting visceral fat; however, reducing your overall saturated fat intake (that includes foods like processed meats, cheese, and baked goods) is more important than making one choice to eat fat-free yogurt.

RELATED: The 20 Best and Worst Greek Yogurts, According to Dietitians

Tips to reduce visceral fat.

Besides adding some plain non-fat or low-fat Greek yogurt to your diet, other ways to prevent visceral fat according to Ehsani include:

• Eat enough protein at each meal, and snack to keep you feeling satisfied.
• Eat enough dietary fiber each day to keep you full for longer and support a healthy GI tract.
• Get enough sleep. Chronic lack of sleep has been linked to overeating and weight gain.
• Exercise regularly.
• Drink enough water.
• Limit alcohol intake to dietary guidelines, which is no more than 1 drink a day for women and 2 drinks a day max for men.
• Limit high sugar and added sugar foods.

For more healthy eating news, make sure to sign up for our newsletter!

Read this next:

Source link

The post The #1 Best Food to Reduce Visceral Fat, According to Science — Eat This Not That appeared first on Heal your health yourself.