The body carries two different types of fat, subcutaneous fat and visceral fat. Subcutaneous fat is not nearly as harmful, as it usually plays a role in regulating appetite and even protecting the bodies from disease.
Fat builds up directly under the skin and is often found in various parts of the body such as the arms, thighs and hips, which is why the saying “thick thighs save lives” is somewhat realistic based on some scientific fact, according to Eat This Not That.
visceral fat
But the second type of fat, specifically visceral fat, that can build up in the organs and in the abdominal wall is more dangerous. It has been scientifically proven that the accumulation of visceral fat can increase the risk of various chronic diseases such as heart disease and type 2 diabetes.
Getting rid of this type of fat and avoiding its accumulation completely is important for human health, which is why it is important to know some foods that help reduce visceral fat, and which are best included in breakfast to ensure that a new day begins correctly.
Fortunately, reducing visceral fat is easier than reducing subcutaneous fat thanks to exercise, getting an adequate amount of good sleep and of course eating a healthy diet, plus another easy way is to focus on eating breakfasts rich in dietary fibre.
fiber in breakfast
According to a 2012 scientific study published in The Journal of Clinical Endocrinology & Metabolism, 559 adolescents, ages 14-18, were evaluated for dietary fiber intake and measures of central obesity (i.e. visceral fat) and the data concluded that a diet rich in Fiber is most effective for reducing visceral fat accumulation and several biomarkers associated with inflammation.
Another study published in Annals of Internal Medicine concluded that consuming dietary fiber could also be considered a reasonable weight loss alternative for adults who had difficulty sticking to a complex diet after evaluating 240 adults.
The results of another study from Wake Forest Baptist Medical Center also demonstrated that an increase of 10 grams of soluble fiber per day can lead to a 3.7% reduction in visceral fat over 5 years, while doing moderate physical activity along with this percentage of fiber raises rates Visceral fat was lost to 7.4%.
soluble fiber
The search for a high-fiber breakfast packed with soluble fiber is a lot easier than some might think, and it boils down to simply opting for oatmeal, for example.
Delicious oatmeal bowl
Oatmeal is full of soluble fiber (about 3 grams per 3/4 cup). Also known as beta-glucan, soluble fiber is a gel-like substance that can dissolve in water and is great for digestion, lowering cholesterol as well as blood sugar levels, as well as helping to reduce and avoid the growth of visceral fat in the abdomen.
Add 1 cup of fresh berries (whether blueberries or strawberries) to get nearly an extra gram of soluble fiber, along with a sprinkle of chia seeds or flaxseeds.
Nutritionists recommend adding 1/2 an avocado to boost soluble fiber significantly.
Oat bran and yogurt
If a person is not a fan of oatmeal, he can count on eating oat bran cereal, as an alternative that gives an appropriate amount of soluble fiber that the body needs. At the same time, take into account adding some fruits and seeds to the mix, along with Greek yogurt, to get a satiating and delicious breakfast and maintain the health and fitness of the body at the same time.
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