As individuals enter middle age, hormonal shifts and a slower metabolism often lead to fat accumulation around the waist, commonly known as a "beer belly". Following the indulgence of Tet holiday feasts, adjusting your diet is essential in mitigating the risks of obesity and visceral fat, complementing a consistent exercise regimen.
A 2024 study from Chung-Ang University in South Korea highlights fermented foods, especially kimchi, as an effective solution. Large-scale research shows consuming three servings of kimchi daily significantly reduces abdominal fat and the risk of being overweight. The probiotics from this fermented food stimulate gut microbiota, aiding better weight management.
Beyond kimchi, Lactobacillus probiotics, known for reducing belly fat, are also abundant in sauerkraut, kefir, kombucha tea, and tempeh. Greek yogurt, made primarily from milk and live probiotics without added sugar, offers another excellent option.
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Illustration: The Midst |
Beyond probiotics, reducing free sugars is crucial for eliminating visceral fat. This term refers to sugars added during food processing, found in items like soft drinks, sweets, and flavored cereals, distinct from natural sugars in fruits. Experts advise enjoying fruits in moderation, as their fiber content slows digestion, preventing blood sugar spikes that contribute to fat storage.
The BioMed Central medical journal in the UK published research confirming that high-quality protein intake inversely correlates with abdominal fat formation. The body requires nine essential amino acids, found in eggs, fish, lean meat, milk, or plant sources like soybeans, quinoa, and chia seeds, to optimize fat burning.
Beyond protein, fiber plays a role in regulating appetite, stabilizing blood sugar, and reducing cholesterol. The National Health Service (NHS) in the UK recommends adults consume 25-30 grams of fiber daily; however, most individuals consume less than one-half of this. To boost intake, replace refined grains with whole-wheat bread, brown rice, or unpeeled potatoes. While nuts are fiber-rich, limit intake to about 30 grams daily due to their calorie density.
Green tea and omega-3 fatty acids complete the diet for regaining shape. A 2012 clinical trial showed that catechins in green tea helped overweight individuals significantly reduce visceral fat after 12 weeks of continuous use. Supplementing omega-3 from fatty fish also helps regulate hunger and boosts metabolism, effectively aiding the elimination of abdominal fat.
Binh Minh (According to Daily Telegraph)
