The Covid-19 pandemic has taken a toll on our health in many ways. Visceral fat that wraps around your abdominal organs deep inside your body, is a rising concern. This fat is usually found around your belly or lower abdomen. While a bulging belly might be unsightly, the risk run much deeper than physical appearance. The visceral kind is likely to raise your risk for serious medical issues like heart disease, Alzheimer’s, type 2 diabetes, stroke, and high cholesterol. In the pandemic, where people have spent most of their time chained to the desk, meeting work deadlines and minimising physical movement, visceral fat levels have gone up in people. According to a report posted by World Obesity Federation, it is believed that the percentage of Indians suffering from belly fat issues is likely to hop to around 5% by 2025. In fact, a majority of people don't usually consider belly fat to be an issue till it becomes a serious problem.
Fortunately, there exists some food that can help you get rid of belly fat and maintain a healthy weight. We asked Sakina Mustansir, dietitian and nutritionist to list these foods. "Regular exercises along with the consumption of these foods can help you embrace results faster," says Sakina. Read on to include these foods in your diet.
Beans are rich in protein and soluble fibre that helps in fighting obesity. Lentils, black beans, and kidney beans when cooked properly provides the right ingredient that helps in making new tissues alongside repairing the damaged ones. It improves gut health as well that supports the immune system and further promotes weight loss.
Cucumbers are used to detoxify your body. Cucumbers are good source of fibre and water. They come with minimal calories and make for a healthy snack in between meals and they can be used in various juices.
It might sound quite surprising to you. But chillies are known to generate an ample amount of heat that tends to reduce fatty layers in the human body. Chillies have a component known as 'capsaicin' that speeds up the metabolism rate, which helps you burn fat faster.
Eggs are the ultimate source of choline which is an essential nutrient and protein for the body. Eggs take time to get digested in the body and this will keep you full for longer durations. It keeps you away from binge eating too.
5. Apple Cider Vinegar
Vinegar can help boost metabolism. "However, it should not be taken without dilution as it is acidic in nature. It decreases the already existing insulin levels which help in burning fat," says Sakina.
When you start your meals with a bowl of soup you tend to eat fewer solids. It further helps you in consuming fewer calories. Liquids are easily digestible and it makes you feel lighter yet full. It will help you create a calorie deficit diet that is good for your internal organs too. To name a few, broccoli soup, zucchini soup, and red lentil soup can be some great options for you to try.
The natural sugar in fruits is healthy for the human body that aids in keeping your body hydrated and minimizes the cravings for junk food. Known to be high in fibre and low in calories, fruits can help you lose weight. Some of the fruits you can consider for reducing belly fat include grapefruit, apple, berry, kiwi, and melons.
The protein present in the yogurt when consumed gets mixed in the bloodstream that apparently helps in burning calories. It regulates your appetite and also keeps your gut health intact. Furthermore, the calcium present in the yogurt promotes healthy bones and maintains weight as well.
"Fruits are an essential part of a healthy diet that can aid in weight loss as well. But they will not work in your favour if you have an unhealthy lifestyle. Start regular physical activities along with a whole-foods based diet for a notable result," says Sakina.
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