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Lean protein, fruits, vegetables and healthy fats can help manage weight, maintain satiety and support cardiovascular health, according to a report by Fox News.
New York-based internist Michael Aziz recommends eating skinless chicken breast, eggs and plant-based protein sources such as tofu, tempeh and edamame. Protein can help people feel full for longer and manage their appetite. Experts also advise limiting red meat, which can contain more saturated fat than skinless poultry, fish and plant-based alternatives.
Vegetables provide fiber and are generally low in calories, allowing people to increase meal portions without substantially increasing calorie intake. Aziz recommends leafy greens, salads and berries, as well as fruits such as apples, citrus fruits, cherries and peaches. Combining vegetables with protein and a moderate amount of healthy fat can help prolong satiety.
Unsaturated fats found in olive oil, avocados and walnuts can also be part of a balanced diet. However, portion sizes matter because fats are calorie-dense. Drinking enough water is also important. Green tea and coffee contain caffeine, which may have a modest effect on metabolism, but neither drink alone produces substantial fat loss.
Visceral fat accumulates deep in the abdominal cavity around internal organs, and excess amounts are associated with an increased risk of cardiovascular disease.
Reducing visceral fat requires a comprehensive approach that includes a balanced diet, regular physical activity and overall weight management. Limiting excessive consumption of sweets and refined carbohydrates may also help reduce calorie intake.
Fat cannot be selectively burned from one part of the body. Changes in waist size occur as part of overall fat loss.
