5 Belly Fat-Busting Foods

Brown rice, salmon, spinach, grapefruit, and skim milk are all foods that provide fiber, omega-3 fatty acids, antioxidants, vitamins, and minerals. These nutrients support weight loss and slimming the waist. Belly fat can consist of subcutaneous fat and visceral fat, and excessive accumulation can lead to various dangerous diseases such as fatty liver, high blood fat, atherosclerosis, hypertension, diabetes, and stroke.

Doctor Tran Thi Tra Phuong from the Department of Nutrition and Dietetics at Tam Anh General Hospital explains that increased belly fat is often associated with overweight and obesity. To lose belly fat, individuals can cut 300 kcal from their daily food intake each week to create an energy deficit until they reach a stable level. The amount of energy intake required depends on a person’s body mass index (BMI).

It is recommended that daily meals include a harmonious combination of carbohydrates, protein, fat, fiber, vitamins, and minerals. Foods such as brown rice, salmon, spinach, grapefruit, and skim milk should be prioritized for their weight loss and health benefits.

Brown rice is high in fiber and complex carbohydrates, making you feel full for longer periods and reducing cravings. Salmon is rich in omega-3 fatty acids and protein, which support metabolism and help burn calories. Spinach is low in calories and high in fiber, protein, and calcium, making it beneficial for reducing fat absorption and increasing metabolism. Grapefruit contains fiber, vitamins, and minerals that aid digestion and promote the burning of excess fat. Skimmed unsweetened milk is low in fat and calories, promoting weight loss and overall health.

Doctor Tra Phuong advises individuals looking to reduce belly fat to eat in moderation, avoid skipping meals, drink enough water, and limit starchy, sweet, processed, and fried foods. It is also recommended to have dinner at least 4 hours before bedtime, increase moderate physical activity, and seek advice from a doctor if needed. Supplements like GDL-5, extracted from South American sugarcane pollen, can help regulate blood fat levels and improve cholesterol profiles.