Introduction
Excess fat concentrated in the upper body and abdomen can pose a serious risk to health and malfunction of vital organs. The accumulation of visceral fat that compresses the subcutaneous fat layer surrounds organs deep in the abdominal cavity and increases the risk of chronic diseases, such as heart disease . Typically of an android nature – the so-called “apple” conformation – when strongly in excess, abdominal fat outlines the so-called ” abdominal obesity”” (central obesity). It is essential to dispose of this adipose concentration, to observe a specific diet and some effective daily actions for weight loss , especially on the abdomen.
Abdominal fat: cut calories
Abdominal fat and related pathologies
Abdominal fat is positively correlated with dysmetabolic pathologies, increased cardiovascular risk , Alzheimer’s disease and reduced life expectancy; it has a very strong association with type 2 diabetes mellitus and insulin resistance . As well as metabolic type dysfunctions, poor glucose tolerance and high cortisol levels .
Eliminate abdominal fat: indicated foods
- whole grains — such as whole-grain bread or pasta , brown rice , millet , barley , buckwheat , oatmeal , quinoa — instead of refined grains, such as pasta and white bread ;
- olive oil , nuts , oilseeds , coconut oil and avocados as sources of fat, instead of butter and full-fat dairy products (high in saturated fat );
- lean proteins such as fish ( salmon , tuna , sardines , mackerel , cod , shellfish ), poultry ( chicken , turkey ), legumes ( pinto beans , cannellini beans , lentils , chickpeas ) eggs and low-fat dairy products instead of higher-fat options fatty, such as processed red meats ;
- vegetables rich in fiber and low in calories such as carrots , beans , broccoli and cauliflower , pumpkin , lettuce and cabbage ( red cabbage , savoy cabbage, white cabbage ). Even mushrooms, although they are not vegetables, are indicated.
Abdominal fat: foods to avoid
To reduce abdominal fat, it is essential to observe a healthy and balanced diet. Eliminate some foods such as: industrial sweets such as snacks and biscuits, sausages , chips and high -calorie snacks , alcohol , carbonated and excessively sugary drinks , candies, muesli rich in sugars , fats such as butter and lard .
When and which vegetables to consume
The intake of vegetables is beneficial for the whole organism and contributes to the general weight loss. Experts recommend starting every meal with a portion of vegetables, whether it’s a small soup, boiled vegetables or a leafy or mixed green salad. Thus, instead of the snack snack , you can bring to the table (or in a container when you go to work) carrots, celery , fennel , accompanied by slices of apple and some walnuts .
In a balanced diet there are at least three portions of vegetables a day. A vegetable contribution beneficial not only for the loss of centimeters on the abdomen, but also for replenishing mineral salts and vitamins . Vegetables must occupy a privileged space on the plate, so as to reduce the caloric intake of the dishes. By keeping the same portions, but shifting the percentages of pasta/ rice , but also of meat/fish / cheese , increasing that of low- calorie vegetables , you can save over 300 calories.
