Belly fat is always a concern of many people, not only in beauty issues but also causes health hazards.
Regular exercise and a proper diet can help you significantly reduce belly fat. Experts have pointed out 5 nutritious foods that can help you lose belly fat.
* Avocado .
Avocado is a superfood that provides a lot of nutrients, unsaturated fatty acids, fiber, antioxidants, vitamins and minerals, especially potassium. Potassium is a substance that helps support heart functions and regulate blood pressure by sweeping excess sodium and fluid out of the body.
Avocados can do so many things, such as puree and spread on toast, smoothies, salad dressings, served with baked potatoes or can be enjoyed alone as a dessert.
* Nuts .
Nuts including almonds, pecans, cashews, pine nuts, walnuts, pistachios and macadamia nuts are high in healthy fats. In addition, nuts are a great source of plant-based protein, fiber, antioxidants, and a range of vitamins and minerals, including magnesium, which helps support mental health and deep sleep. .
Studies show that adults who regularly eat 8g of mixed nuts have lower BMI and blood pressure than those who do not. They also had a smaller waist measurement and a lower belly fat accumulation index.
* Lentils .
Lentils are not only a great source of plant-based protein, but also provide a lot of healthy fiber, vitamins and minerals. Research shows that for every 10g increase in soluble fiber consumed, the rate of fat accumulation decreases by 3.7%. One cup of cooked lentils provides about 14g of fiber, with half of it soluble, which is beneficial for digestion and lowering cholesterol.
Lentils can be used to enrich the vegetarian menu and substitute for meat as a source of protein in the meal. You can add lentils to salads, make lentil curries, lentil soups, or you can make vegetarian meatballs.
* Whole grains.
The popularity of the nutritious diet has led many people to steer clear of grains and starches altogether, and use more whole grains for health benefits, especially in terms of belly fat loss. A Framingham University study involving 2,800 volunteers found that the intake of whole grains was inversely proportional to the amount of subcutaneous and visceral belly fat.
Instead of cutting out starches and grains entirely, consume them in moderation or in portions appropriate to your energy needs.
* Salmon .
Vitamin D plays an important role in the immune system, bone density regulation and mental health. Research shows that low blood vitamin D levels are associated with increased body fat and belly fat in women and men.
However, very few foods have a good source of vitamin D, and one of the best sources is salmon, from fresh to smoked or canned. 10g of canned salmon can provide up to 80% of the vitamin D needed for the day.
In addition to diet, exercise to have a slim body is also very important, build yourself good habits to keep your body healthy, relaxed and love life.