Visceral fat—often referred to as abdominal or gastric fat—is a type of fat that comes with a warning label. Unlike the ‘normal’ fat that gathers on our thighs or hips, this sneaky culprit resides deep within the abdomen, wrapping around vital organs like a protective blanket that has too much love. Why is that a problem, you ask? Well, the size of your waistline isn’t just a fashion statement; it’s a potential precursor to a variety of serious health issues, including heart disease and diabetes. Recent studies suggest that elevated levels of visceral fat might even serve as a harbinger for Alzheimer’s disease, thanks to its association with brain proteins famously linked to this alarming condition. Research from Harvard Health indicates that individuals with excess visceral fat not only grapple with higher insulin resistance but may also see a dip in their HDL (the ‘good’ cholesterol). In a group of participants averaging 50 years of age, scientists have proposed that an increase in visceral fat could signal a heightened risk for Alzheimer’s long before any symptoms come knocking on the door.
“We can’t really pinpoint where we lose weight in our bodies, but stripping away visceral fat is crucial,” advises psychologist and registered dietitian Dr. David Creel. “Losing as little as 5% to 10% of your body weight can lead to remarkable improvements in blood pressure, blood sugar levels, cholesterol counts, and even sexual function.”
When it comes to tackling that troublesome gastric fat, getting your diet right is pivotal. Think high-protein; it’s like the Swiss army knife of nutrition. It helps build muscle while simultaneously working to incinerate fat. If you’re looking to shed that unwanted belly bulge and want to know where to start, here are five protein-packed foods that deserve a star spot in your belly fat-fighting arsenal.
Eggs
These little oval wonders may be pricier with recent bird flu issues, but eggs have a stellar reputation for torpedoing belly fat. Packed with nearly 7 grams of protein each, it’s no surprise that a study published in Clinical Nutrition found that folks who indulged in at least five whole eggs per week boasted significantly smaller waistlines. “Participants who consumed five or more eggs weekly displayed lower body mass indices and reduced waist circumferences compared to those who rarely touched an egg,” declare the researchers. That’s a breakfast worth having!
Tofu
If you’re on the plant-based train, 100 grams of tofu packs a hefty punch with 17.3 grams of protein, making it an rock-solid option for vegetarians and vegans alike. “It’s an incredibly nutritious food,” insists Dr. Qi Sun, a nutrition expert at Harvard. “In contrast to animal proteins like beef, tofu is cholesterol-free,” adds registered dietitian Natalie Romito of the Cleveland Clinic.
Salmon
Who doesn’t love the taste of salmon? Not only is it rich in nutrients and omega-3 fatty acids, a mere 100 grams of wild salmon delivers about 25 grams of protein. “In its natural habitat, salmon dines on smaller fish high in EPA and DHA—the coveted omega-3 fatty acids,” explains Dr. Bruce Bistrian, a professor at Harvard Medical School. Bonus: Salmon keeps you feeling full, which can be a game changer when trying to lose weight.
Beef
For those who love their red meat, high-quality beef offers a nutrient-rich experience with plenty of iron, zinc, and vitamin B. With around 28.7 grams of protein in 100 grams of lean beef, it’s a nutritional powerhouse. “When picking out beef, opt for grass-fed or lean varieties,” cautions dietitian Katherine Zeratsky via the Mayo Clinic. Lean beef should contain 10% fat or less, and while grass-fed options are usually pricier, they’re often worth the investment.
Lean Chicken Breast
In the realm of proteins, lean chicken breast is hard to beat. With a whopping 32.1 grams of protein in every 100-gram serving, it’s a staple for many health enthusiasts. “Both chicken and turkey are extraordinary protein sources and deserve a prime spot on your plate,” suggests dietitian Frances Largeman-Roth via TODAY. If you have a penchant for dark meat, turkey should definitely be on your radar; it not only provides similar protein content but is richer in choline, which is essential for brain health and memory.
Report By Axadle
