Dietitian data, vegetable #1 to reduce visceral fat

Reviewed Diettian Karen Ansel, Ms, Rdn

The main points

• Visceral fats are deep abdominal fat that can increase diabetes, heart disease and even more risk.

• By eating carotenoids and fiber rich vegetables, you can help protect against these harmful fat.

• Spinach is packed with these compounds, making it the best choice to reduce the fat of the internal organs.

Visceral fat is a type of fat located in the deep abdomen and around the middle of the body. It is associated with a list of long chronic health problems such as type 2 diabetes, cardiovascular disease, metabolic syndrome and cancer. Lifestyle habits such as exercise, sleep and stress management can play a key role in the amount of visceral fat your body accumulates. Foods, especially vegetables, can also eat. While many vegetables can help protect against these stubborn belly fat, nutritionists say that spinach is best.

Read on to find out what makes this leafy green such powerful, including other simple tips to reduce tedious visceral fat.

Spinach advantages for visceral fat

Can fight inflammation

Spinach is rich in powerful plant compounds called carotenoids, especially lutein and zeaxantine. “Carotenoid-rich vegetables such as spinach can reduce the fat of the internal organs by increasing fat oxidation and reducing inflammation,” says Molly Synder, RDN, LDN. For example, one study found that people with the highest serum carotenoid levels in their blood, including lutein and zeaksanthin, had fewer internal organs fat than humans with the lowest level.

Provides fiber

“Carotenoids rich vegetables [like spinach] There are many fiber and water that promotes fullness, reduces calorie intake and improves cholesterol, often associated with internal organs, ”says Diane Han, MPH, RDN. In fact, studies have found that people who eat a lot of fibers have less visceral fat than those who consume a small fiber.

Can suppress fat accumulation

People with obesity usually contain less carotenoid levels. However, studies show that higher levels of carotenoids could help reduce the amount of internal organs and total body fat. For example, one study found that when human blood carotenoids increased, their body fat and waist volume decreased. Although the exact cause is not known truly, foods such as spinach, caroteneoids can prevent the accumulation of fat, including the fat of the internal organs. More research is needed to understand the exact mechanisms of this process. But inserting spinach into your salad or omelette can be a delicious way to cut deep belly fat.

Other Strategies of Visceral Fat Reduction

“Of course, carotenoids alone will not cause fat loss, but regularly involve carotenoids rich vegetables such as spinach, as well as proteins, fiber and healthy fats, maintain a metabolic environment that can help reduce internal organ fat over time,” says Anar Allidina, MPH, RDN. To get even more visceral fat reduction, try the following strategies approved by nutritionists:

• To move. Both resistance training and aerobic exercises can be useful for reducing the fat of the internal organs. Fortunately, you don’t have to spend hours in the gym to get their benefits. “Even short walks after meals reduce belly fat and blood sugar,” says Allidina. The most important thing is consistency to prevent muscle loss over time.

• Eat enough protein. “Protein helps maintain lean muscles, maintains metabolism and maintains you full,” says Allidina. A typical adult requires 0.36 grams of protein for each weighted pound. To get the largest nutritional explosion, eat a variety of protein -rich foods rather than supplements. And keep in mind that plant plants protein such as beans, tofu, edamam and lenses that can be beneficial to intestinal health and promote satiety.

• Handle stress. Life with a high -stress lifestyle without tools to control it can harm your health and contribute to excess of visceral fat. This is because stress increases cortisol, a hormone that promotes fat accumulation around the belly. Stress management methods that include awareness and relaxation can help control cortisol. “Try deep breath, yoga, magazine, time in nature or anything else that helps you feel calm and now,” says Allidina.

• Limit added sugar. It is easy to eat too much added sugar, especially if you usually eat a lot of very processed foods or drink sugar sweet drinks. The problem is that people who consume a lot of added sugar usually have more fatty fat than those who eat a little added sugar. If you are wondering how much there are, follow your diet guidelines to recommend up to 10% of all calories from added sugar to the Americans. This is 50 grams of added sugar per day for those who eat 2000 calories a day.

Our expert is taking

Visceral fats can cause problems with your health in every way. Fortunately, some foods can help reduce the fat of the internal organs or first prevent it from creeping. And spinach is a great place to start. In fact, spinach is a favorite vegetable of nutritionists to reduce the fat of the internal organs. This nutritious leafy green is filled with carotenoids, which can inhibit fat accumulation and fight inflammation of visceral fat. It also provides a fiber that was associated with a lower amount of fat of the internal organs and helps maintain full and satisfied. In addition, spinach is particularly large. Whether you like it, it mixes in a cocktail, adds high from leafy green salad, mixed in a sandwich or mixed into soup, pasta or eggs, and there are many ways to enjoy this good sheet. So, throw a pile into your shopping cart today!

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