Reviewed Diettian Karen Ansel, Ms, Rdn
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The main points
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Visceral fat is stubborn abdominal fat associated with heart disease, cancer, diabetes and more.
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Experts say that full fat (Greek style) yogurt can help to cut the fat of the internal organs.
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It helps to promote weight loss, regulates appetite and maintains your intestinal microbiome.
Visceral fats – deep abdominal fat that wrap around your organs – not only soften your inside. “When there is too much fat in the internal organs, they can become dangerous, enveloping organs, inflamed and harmful metabolism,” says William Li, MD, that’s not all. Studies have shown that people with excess fat may be more prone to long chronic diseases, including cancer, heart disease, type 2 diabetes, fat liver disease and cognitive decline.
Good news: Small, sustainable changes in your eating habits can protect against these harmful belly fat. Li says full of fat Stretched (Greek -style) yogurt according to your daily routine. And science supports him. Studies show that this full -fat milk product is loaded with nutrients that can help to cut the fat of the internal organs.
Intrigued? Read on to find out why all the fat (Greek style) yogurt is the most important choice for health experts to reduce this stubborn amount of fat, and delicious ways to add more to your day.
As full fat yogurt can help reduce the fat of the internal organs
Fully fat yogurt, far from a dietary villain, offers a powerful mixture of protein, probiotics and fat, which can help reduce the fat of the internal organs when paired with a balanced diet and active lifestyle. Here’s how:
Abundant nutrients that support weight loss
Studies have found that whole milk, the main ingredient in the fat (Greek) yogurt, is packed with nutrients associated with lower waist size and lower body weight. Much of the credit goes to milk fat for a unique nutrient profile. In fact, milk fat contains a cocktail of compounds that can help you lose weight, such as medium chain triglycerides, conjugated linolenic acid and butter acid. At the same time, it can slow down the speed that your body accumulates fat and increases the speed it burns calories and breaks down fat for energy.
Promotes satiety
This rich, creamy dairy product can also protect against the accumulation of visceral fat, helping to feel full. For beginners, its fat helps to digest slowly, so the food hangs longer in your stomach. This, in turn, can help eat less than if you choose less fat yogurt that is faster digested.
However, the ability of full fat yogurt to reduce the fat of the internal organs is more than just its milk fat. His protein profile also makes it unique, says Sally Cummins, Ms, Rdn, LDN. Stretched (Greek -style) yogurt has a natural pair of rapidly absorbed whey protein and a slower digestible casein. This combination, says Cummins, helps to promote both direct and constant feeling of fullness that can maintain weight control.
In addition, yogurt is rich in bioactive peptides, small protein fragments with strong appetite and causing abilities. These peptides send signals to the brain by ordering to reduce the production of hormone ghrelin hormone. This can suppress appetite by helping to eat less calories, says Li. If this was not enough, it was also proven that bioactive peptides increase the production of the body with fat-burning hormone GLP-1.
Helps to keep the lean muscles
With a lot of muscles, not only keep you strong. Muscles burn a lot of calories, even when you sit at your desk or scroll on your phone. However, you need a combination of protein and exercise to effectively build muscle.
This comfortable, easy-to-carry yogurt is a delicious way to load muscle accumulation proteins-less calories than you can expect. One cup of full -fat (Greek -style) yogurt provides impressive 22 grams of protein for reasonably 230 calories. In addition, it is packed with nutrition, supplying calcium, potassium, magnesium and more. So, take a container after another workout to complement and complement those muscles.
Rich in probiotics
“Microbiomas plays a crucial role in the metabolism of health, including maintaining sensitivity insulin and energy consumption, which helps to reduce excess of harmful internal organs,” he explains. “This fermented dairy product has healthy germs that contribute to intestinal health, especially those who support the intestinal microbiome.” In fact, studies have found that rich yogurt probiotic content is the main reason why people who often eat yogurt carry less of the internal organs (they also usually have lower insulin levels and healthier overall eating habits).
Remember that yogurt probiotics will not forever Change intestinal bacteria. They only work their magic for a few days before you throw them away. To get the best results in abdominal fat burning, try eating yogurt every day (or at least every other day).
Tips for enjoying full fat with tense (Greek -style) yogurt
All fatty (Greek style) yogurt is not just a fantastic choice of visceral fat. It is also rich, creamy and versatile.
Read the ways approved by nutritionists to include more in your life:
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Create energy packed breakfast: “Yogurt mating with foods containing polyphenols and / or dietary fibers, maintained by gut microbiomas and overall metabolic health,” says Li. To get a fiber and polyphenol -filled breakfast to get strong all morning, start your day with full fat (Greek -style) yogurt with sliced nuts and fresh (or thawed frozen) berries.
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Switch from sweetened to simple: Instead of buying a flavoring non -fat yogurt, which often contains added sugar, choose a simple, full fat yogurt and add your supplement. In addition to fruits and nuts, think about cannabis or chia seeds, cocoa tips, droplets tahini or a spoonful of your favorite nut butter.
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Discard a healthy dessert: Thick, lush, full -fat yogurt is ideal for frozen yogurt bark or chocolate cocktail.
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Inject protein in your favorite DIP: Decorate with a little yogurt in the guacamole or sincere immersion of beans to get extra proteins and remain power.
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Change Mayo: Due to its spicy taste, as well as the increase in calcium and protein, the full fat (Greek style) yogurt for all (or parts) of Mayo chicken, potato or egg salad.
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Make it that it is due to lactose intolerance: Lactose intolerance does not mean that it is completely abandoned by milk. “Fermented dairy products such as yogurt and kefir are usually smaller in lactose and contain alive, active cultures that can help digest,” says Cummins.
Our expert is taking
Visceral fats are not just uncomfortable. This can increase your health problems such as heart disease, cancer, type 2 diabetes and more. Fortunately, the foods you eat can go a long way, helping to reduce this stubborn belly fat. Like full fat (Greek style) yogurt. Health experts say it is the best dairy product to help cut visceral fat. The combination of his probiotics, proteins and healthy fats can help promote weight loss, create calorie -burning muscles, adjust appetite and maintain a healthy intestinal microbiome.
When a common physical activity and a healthy eating model, which is rich in fruits, vegetables, lean proteins, beans and whole grains, regularly eating full fat (Greek) yogurt, can be true results. Whether you like breakfast like a snack or savory recipes, this full -fat yogurt offers a satisfactory and universal way to nourish your body and maintain long -term health.
Read the original article about Eatingwell