Nutritionist Mari Fauci explains why fiber and protein are main ingredients to help in this task
As temperatures rise again, the old concern about unwanted belly fat is resurfacing. But anyone who thinks that this is an aesthetic issue is wrong. Abdominal fat can compromise a patient's health, including increasing the risk of heart disease. Although there are no miracle foods to end this problem, a study by the Institute of Social and Preventive Medicine (IUMSP) of the University Hospital of Lausanne (CHUV), published by the International Journal of Behavioral Nutrition and Physical Activity, reveals some options. They can be partners in this task.
The researchers interviewed more than 1,300 Swiss people and selected a sample of adults between 18 and 75 years old. During the survey, participants' diets were assessed using two 24-hour dietary recalls. The study defined dietary patterns using principal components analysis based on the intake of 22 specific food groups at breakfast. It showed that people who drank coffee balanced with smoothies, oatmeal, eggs, yogurt and whey protein had less abdominal fat than those who ate cereal or toast for the first meal of the day. Nutritionist Marianne Fauci, specialized in weight loss, explains why these foods are great allies in fat loss.
1) Whey protein
According to Marion, proteins are more satiating than carbohydrates. “Taking whey protein can help control blood glucose because protein has a lower glycemic index than carbohydrates, meaning less variation in glucose after consumption. It helps reduce hunger and provides long-lasting satiety,” he explains.
2) Softeners
A nutritionist warns against skipping fruits and vegetables at breakfast. “The consumption of fruits and vegetables in this diet, having a high fiber content, is ideal for promoting satiety and reducing the risk of diseases. “Smoothies are practical and tasty options that help speed up the metabolism depending on the ingredients used,” he says.
3) oatmeal porridge
“Oats are a source of fiber. They help control cholesterol levels and contribute to intestinal health. Oatmeal porridge is a healthy product that prolongs the feeling of satiety because it is digested easily and slowly. , contributes to weight loss,” says Mari. However, the nutritionist warns about the amount of food consumed: “However, oats can have the opposite effect when consumed in large quantities, such as constipation and slow and difficult digestion. It is important to always remember the importance of eating a balanced diet. , with the supervision of a nutritionist.”
4) eggs
“Omelet, scrambled eggs, poached eggs or poached eggs. No matter how it is prepared, egg protein is filling and reduces the chances of overeating, plus it is full of essential nutrients. So don't give up. Your breakfast menu,” Marion adds: “The food is rich in amino acids and low in calories and carbohydrates, making it a great option for those following a low-carb diet. “Food, for example.”
5) yogurt
Natural yogurt is rich in proteins and healthy fats and can accompany a balanced and healthy diet. “These foods should be consumed in moderation; “Consumers should always choose versions with natural flavors, without sugar and with few ingredients,” says nutritionist Marianne Fauci.
Marianne explains that in addition to foods that help eliminate belly fat, weight loss is a game of math, eating less and spending more. Therefore, the most effective way to lose weight is to find your food destroyer. “What's stopping you from losing weight? It is important to monitor the patient, evaluate the menu, consider the diet plan that the patient can implement, their routine, habits and body type. “It basically works on behavioral change, not just on a diet,” concludes the nutritionist.
