Healthy diet in winter, reducing visceral fat starts with the first breakfast, eating breakfast this way is healthy and shaping

We actually carry two different types of fat in our bodies: subcutaneous fat and visceral fat.

Subcutaneous fat is usually healthy for the body. It gathers under the skin and is distributed in various parts of the body, such as the arms, thighs and buttocks. It is not as threatening to health as it seems. On the contrary, it can not only regulate our metabolism, but also protect our body from various harmful diseases.

However, visceral fat is relatively dangerous. Visceral fat is found in the abdominal wall surrounding our organs and its presence only increases the risk of different chronic diseases, such as heart disease and type 2 diabetes.

Although visceral fat is dangerous, we are fortunate that visceral fat is easier to reduce than subcutaneous fat. As long as we properly combine exercise, sleep and the healthy diet mentioned today, we can avoid the occurrence of danger in the future. Therefore, for winter diet, how to eliminate and completely avoid the production and accumulation of this type of fat is crucial to our health.

Today let’s start with the simplest breakfast and learn a little healthy lifestyle tip on reducing visceral fat production.

Start your day with a soluble fiber-rich breakfast

A study published in The Journal of Clinical Endocrinology & Metabolism in 2012 included 559 adolescents aged 14 to 18 and measured their dietary fiber intake and central obesity (i.e. visceral fat). The data showed that consuming more dietary fiber can reduce visceral fat accumulation and multiple biomarkers related to inflammation.

At the same time, the American Heart Association's dietary guidelines also clearly state that eating dietary fiber is a reasonable alternative to weight loss. Increasing the intake of soluble fiber by 10 grams per day can reduce visceral fat by 3.7% in 5 years. If you add some moderate exercise, visceral fat will be reduced even more.

So what is soluble fiber? Which breakfast foods are rich in soluble fiber?

The so-called soluble fiber is actually a type of dietary fiber that swells when exposed to water and can be degraded by microorganisms in the intestines, including pectin and plant gum. Insoluble fiber often refers to dietary fiber from plant roots, stems, leaf barks, etc. that is rich in cellulose and lignin and cannot be degraded by microorganisms.

Therefore, as long as we think carefully, it is not as difficult as we think to find a high-fiber breakfast rich in soluble fiber in daily life. You only need to have a bowl of oatmeal to get it.

Oatmeal is rich in soluble fiber (about 3 grams per 3/4 cup). Soluble fiber exists in oatmeal as a gelatinous substance. It will swell after being cooked into porridge or brewed with water. After entering the intestine, the pectin in the dietary fiber can prolong the residence time of food in the intestine, thereby reducing the absorption rate of glucose and thus reducing the increase in blood sugar after a meal. It is beneficial to the improvement of diabetes, thereby reducing blood cholesterol and blood sugar levels, regulating the fluctuation of blood sugar and blood lipids, and improving energy accumulation, so as to reduce and avoid the accumulation of abdominal visceral fat.

Of course, if breakfast only contains oats, it may be too monotonous. In order to improve the taste of the meal and increase the content of soluble fiber, we can add some fresh berries to the oats, such as blueberries, raspberries, strawberries, etc., or a small amount of chia seeds and flax seeds, or even 1/2 of an avocado. This combination of oats and berries not only meets our daily soluble fiber intake, but is also rich in vitamins. For people with visceral fat accumulation, it is both healthy and helps reduce fat accumulation and production.

The above are the tips for losing fat in winter that I shared with you. The combination of oatmeal, berries or yogurt for breakfast will definitely make your body healthier and healthier.