Do you try to burn fat? There are certain grocery products you should store during your weekly race. We asked Tara Collingwood, MS, RDN, CSSD, LD / N, ACSM-CPT, a certified sports dietitian and co-author of the Flat belly kitchen book for mannequinsTo identify some of them. “Although these grocery stores are powerful tools, no food works in isolation. Reducing visceral fat in 30 days is better achieved thanks to a holistic approach: maintaining a moderate calorie deficit, choosing these foods rich in fiber and protein, replacing the refined grains and added sugars, she says. Here are the eight that she recommends targeting visceral fat in 30 days.
Oats
Oats is its first recommendation. “They are a higher source of soluble fibers (especially beta-glucane), which helps you feel satisfied, slows digestion and can help stabilize blood sugar. The strong fiber intake, in particular soluble fibers, is strongly associated with an accumulation of lower visceral fat over time, ”explains Collingwood.
Beans and legumes
Then beans and legumes, especially chickpeas, black beans and lenses. “A power of fiber (soluble and insoluble) and plant proteins. This combination is very satisfactory, which means that it helps control appetite and global calorie intake – the basis of fat loss. Studies connect the frequent consumption of beans with the smallest size, ”explains Collingwood.
Berries
Berries, including blueberries, raspberries and blackberries, are also essential for fat loss. “Fiber shores and filled with antioxidants (polyphenols / anthocyans). These compounds help fight inflammation and can improve insulin sensitivity, which are both essential to reduce visceral fat. They also satisfy a sweet desire for natural sugars, ”she says.
Salmon (or other fatty fish)
Salmon (or other fatty fish) are good for fat loss. “Provides a high quality lean protein and is rich in omega-3 fatty acids (DHA and EPA). Omega-3s are anti-inflammatory drugs and research suggests that they can specifically target body fat, including visceral fat, modulating fat metabolism, “explains Collingwood.
Greek yogurt
Greek yogurt, simple, low / non -fat, is an excellent source of protein and probiotics. “The high protein content stimulates satiety and supports muscle maintenance, which maintains hiking metabolism. Probiotics (living cultures) can support a healthy intestinal microbiome, linked to better weight regulation and abdominal fat reduction, “she says.
Lawyer
Avocats are rich in monounsaturated healthy fats and fiber. “These healthy fats for the heart, when replacing saturated or trans fat, were associated with a reduction in visceral fats. They also contribute to a feeling of fullness, helping to control calories, “explains Collingwood.
Leafy greens
Green leafy vegetables, especially spinach, kale and arugula, will also lead to fat. “Extremely low in calories but rich in fiber, vitamins and minerals such as copper and magnesium. They add volume to meals, which increases satiety without adding significant calories, supporting a deficit of global calories, “she says.
Nuts and seeds
Nuts and seeds, especially the nuts, almonds and chia seeds, are the final food on its list. “Provide a balanced mixture of fats, proteins and healthy fibers. The coherent and moderate nuts of nuts can help control appetite and support a stable blood sugar level, both crucial for a sustained approach to fat loss, “explains Collingwood.
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