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Visceral fat, also called belly fat or abdominal fat, is different from regular body fat. It poses a higher risk because of its location in the body compared to fat that gathers in other areas like the buttocks or thighs. A large waistline is not just a matter of appearance. It is often linked to serious health conditions such as heart disease and diabetes. Recent studies have also found a connection between high levels of visceral fat and brain proteins associated with Alzheimer’s disease. Researchers noted that individuals with excess visceral fat tended to have higher insulin resistance and lower levels of good cholesterol, factors that might contribute to the accumulation of brain amyloid associated with Alzheimer’s. This is of particular concern as excess visceral fat in middle age could signal a higher risk of Alzheimer’s disease later in life, even before symptoms manifest, according to Harvard Health.
David Creel, PhD, a psychologist and registered dietitian, emphasizes the importance of reducing visceral fat, even if we can’t control where fat is lost when we lose weight. By shedding just 5% to 10% of body weight, significant improvements can be seen in blood pressure, blood sugar, cholesterol levels, mobility, sexual function, and more.
An essential lifestyle factor that influences belly fat is a healthy diet, particularly one rich in protein. Proteins play a crucial role in building muscle while aiding in fat burning. Here are five types of proteins that you should incorporate into your diet to target belly fat effectively.
Eggs
Eggs are expensive and hard to get right now thanks to the avian flu outbreak, but they really are effective in helping to blast belly fat. Each egg contains almost 7g of protein. A study published in Clinical Nutrition found that people who ate at least five whole eggs per week had “significantly” smaller waistlines, making eggs the ideal visceral fat-fighting food. “Participants reporting high egg consumption (five or more eggs a week) showed significantly lower body mass index, weight circumference and body fat mass percentage values and higher body lean mass percentage values than those reporting low egg consumption (less than one egg per week)…This finding is important from a public health perspective, suggesting that higher egg consumption (five or more eggs a week) may lead to a healthier body composition, especially due to higher protein intake.”
Tofu
100 g of tofu contains 17.3 g of protein, making it an excellent option for vegans and vegetarians. “It’s a very nutritious food,” Dr. Qi Sun, an associate professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health in Boston, tells the American heart Association. “Unlike animal sources of protein like beef, tofu is cholesterol-free,” Romito Natalie Romito, RD, LD, tells the Cleveland Clinic.
Salmon
Not only is salmon packed full of essential nutrients and omega-3s, 100g of wild salmon contains about 25 g of protein. “In the wild, salmon eat smaller fish that are high in EPA and DHA — the beneficial, long-chain omega-3 fatty acids,” says Dr. Bruce Bistrian, professor of medicine at Harvard Medical School. Salmon also helps you keep full for longer, with is important for weight loss.
Beef
Good quality beef is packed with nutrients such as iron, zinc, selenium, potassium, and vitamin B, and is an excellent whole-foods source of protein. 100 g of beef contains approximately 28.7 g of protein, making it a protein powerhouse. “When choosing beef — whether it’s grass-fed beef or another type of beef — opt for lean beef,” says Katherine Zeratsky, R.D., L.D., via the Mayo Clinic. “Lean beef has 10% fat or less. Grass-fed beef is generally more expensive than conventional grain-fed beef.”
Lean Chicken Breast
Both turkey and chicken are fantastic sources of protein, with 100 g of lean chicken breast containing 32.1 g of protein and 100g of lean ground turkey containing 28 g of protein. “Both chicken and turkey are truly excellent choices for health conscious consumers and both deserve a spot on your plate,” says Frances Largeman-Roth, RDN, via TODAY. “But if you prefer dark meat and you’re trying to max out your daily protein intake, then turkey edges out chicken by a wing. Plus, it contains more choline, a nutrient that’s vital for brain health and memory.”
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