Visceral fat is located next to vital organs. Its excess increases the risk of chronic diseases such as type 2 diabetes and high blood pressure. Fortunately, belly fat can be managed through nutrition.
Plant foods are rich in vitamins, minerals and antioxidants. They are able to help with weight loss due to the content of complex carbohydrates – fiber.
Soluble fiber absorbs water and forms a gel that slows the passage of food through the digestive system. As a result, the feeling of hunger does not return as quickly, which prevents overeating.
A study published in the journal Obesity found that just 10 grams of extra fiber a day can help you shed belly fat. 1114 people took part in the experiment. The results showed that for every 10 grams of soluble fiber consumed daily, visceral fat decreased by 3.7% over five years.
Additionally, the combination of fiber and moderate exercise resulted in a 7.4% reduction in belly fat over the same period.
10 grams of fiber equals two small apples, one cup of green peas and half a cup of beans. Legumes, whole grains, dark leafy greens, seeds, fruits and vegetables are also sources of useful substances.
