# 1 Vegetable to eat more to reduce visceral fat, according to nutritionists

Reviewed by nutritionist Karen Ansel, MS, RDN

Key points

• Visceral fat is a deep fat of the abdomen that can increase the risk of diabetes, heart disease and more.

• Eating carotenoid and fiber -rich vegetables can help prevent this harmful fat.

• Spinach is full of these compounds, making it a top choice to reduce visceral fat.

Visceral fat is the type of fat that lies deep in the abdomen and around the middle of the body. It is associated with a long list of chronic health conditions such as type 2 diabetes, cardiovascular disease, metabolic syndrome and cancer. Lifestyle habits such as exercise, sleep and stress management can play a key role in the amount of visceral fat that your body accumulates. You can also eat food, especially vegetables. While many vegetables can help prevent this stubborn belly fat, nutritionists say that the best of all is spinach.

Read to find out what makes this leafy green so powerful, plus other simple tips to reduce problem visceral fat.

Advantages of Spinach for Visceral Fat

Can fight inflammation

Spinach is rich in powerful plant compounds called carotenoids, especially lutein and zeaxanthin. “Carotenoid -rich vegetables such as spinach can potentially reduce visceral fat by increasing oxidation of fat and reducing inflammation,” says Molly Snder, RDN, LDN. For example, a study found that people with the highest serum concentrations of carotenoids in their blood, including lutein and zeaxanthin, have less visceral fat than people with the lowest levels.

Provides fiber

“Vegetables rich in carotenoids [like spinach] They are high in fiber and water that promote fullness, reduce calorie intake and improve cholesterol levels, often associated with visceral fat, “says Diane Khan, MPH, RDN. In fact, studies have found that people eating a rich in fiber diet.

May prevent fat storage

People with obesity tend to have more levels of carotenoids in their blood. However, studies show that higher carotenoid levels can help reduce visceral and common body fat. For example, a study found that when human blood blood rises, their body fat and waist circumference decrease. Although the exact cause is not known for sure, carotenoids from foods such as spinach can prevent fat accumulation, including visceral fat. More research is needed to understand the exact mechanisms behind this process. But throwing some spinach in a salad or omelette can be a delicious way to trim deep fat from the abdomen.

Other strategies to reduce visceral fat

“Of course, only carotenoids will not cause fat loss, but regularly involving carotenoid rich vegetables such as spinach in nutrition, along with proteins, fiber and healthy fats, maintains a metabolic environment that can help reduce visceral fat over time,” says Anar Alidina, Rdn. For even more visceral power to reduce fat, try these nutritional strategies:

• Move. Both resistance training and aerobic exercise can be useful for reducing visceral fat. Fortunately, you don’t have to spend hours in the gym to reap their benefits. “Even short daily walks after eating reduce the fats of the abdomen and spikes of blood sugar,” says Alidina. Most importantly, the sequence of preventing muscle loss over time.

• Eat enough protein. “Protein helps to maintain the slender muscles, maintains metabolism and keeps you complete,” Alidina says. The typical adult requires 0.36 grams of protein daily for each kilogram they weigh. For the largest nutritional bang, eat different protein-rich whole foods, not supplements. And do not forget fiber -rich plant proteins such as beans, tofu, Edam and lentils that can benefit from gut health and promote satiety.

• Stress management. Living a lifestyle with high stress without management tools can affect your health and contribute to excess visceral fat. This is because stress increases cortisol, a hormone that promotes the accumulation of fat around the abdomen. Stress management techniques, which include care and relaxation, can help maintain cortisol under control. “Try deep breathing, yoga, journals, time in nature, or something that helps you feel calm and present,” says Alidina.

• Limit the added sugars. It is easy to eat too much added sugars, especially if you usually eat very highly processed foods or drink sugar sweetened drinks. The problem is that people who consume many added sugars tend to have more visceral fat than those who eat a little added sugars. If you are wondering how too much it is, stick to the dietary instructions for the recommendations of Americans by no more than 10% of the total calories of added sugars. This is 50 grams added sugars a day for someone who eats 2000 calories a day.

Our expert takes

Visceral fat can create problems with your health in any kind of ways. Fortunately, some foods can help reduce visceral fats or prevent it from crawling first. And spinach is a great place to start. In fact, spinach is the favorite vegetable of nutritionists to reduce visceral fat. This nutritious leaf green is filled with carotenoids that can inhibit fat storage and fight visceral inflammation that promotes fat. It also provides fiber that is associated with lower levels of visceral fat and helps you maintain full and satisfied. Plus, spinach is super tough. Whether you like it, mixed in a puree accumulated high in a leafy lettuce stored in a sandwich or mixed in soup, pasta or eggs, there are countless ways to enjoy this good-always green. So, throw a bunch in your cart today!

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