The body carries two different types of fat: subcutaneous fat and visceral fat. Subcutaneous fat is not as harmful; it typically plays a role in appetite regulation and even protects bodies from diseases. This fat accumulates directly under the skin and is often distributed in various parts of the body, such as the arms, thighs, and hips. For this reason, the saying "thick thighs save lives" is somewhat grounded in scientific truth, according to the website Eat This Not That.
However, the second type of fat, specifically visceral fat, which can accumulate in the organs and abdominal wall, is more dangerous. Scientific evidence has shown that the accumulation of visceral fat can increase the risk of various chronic diseases such as heart disease and type 2 diabetes.
Removing this type of fat and preventing its accumulation is crucial for human health, which is why it's important to know some foods that help reduce visceral fat. Including these foods in your breakfast is recommended to ensure a proper start to the day. Fortunately, reducing visceral fat is easier than reducing subcutaneous fat thanks to exercise, getting an appropriate amount of good sleep, and, of course, following a healthy diet. Additionally, a simple method is to focus on consuming breakfast meals rich in dietary fiber.
According to a scientific study conducted in 2012 and published in The Journal of Clinical Endocrinology & Metabolism, cases of 559 adolescents aged 14 to 18 years were evaluated regarding dietary fiber intake and central obesity measurements (i.e., visceral fat). The data concluded that a fiber-rich diet is the most effective for reducing visceral fat accumulation and many of the biomarker indicators associated with inflammation. Another study published in Annals of Internal Medicine concluded that dietary fiber consumption could also be considered a reasonable alternative solution for weight loss for adults struggling to adhere to a complex diet after evaluating 240 adults.
Results from another study from Wake Forest Baptist Medical Center proved that increasing soluble fiber intake by 10 grams per day could lead to a 3.7% reduction in visceral fat over 5 years. Meanwhile, engaging in moderate physical activity alongside this amount of fiber raises visceral fat loss rates to 7.4%.
Searching for a breakfast meal rich in fiber and packed with soluble fiber is much easier than some might think, and it simply comes down to choosing to have oatmeal, for example. Oatmeal is rich in soluble fiber (about 3 grams per ¾ cup). Soluble fiber, also known as beta-glucan, is a gel-like substance that can dissolve in water. It is great for digestion, helps lower blood cholesterol levels as well as blood sugar levels, and assists in reducing and preventing the growth of visceral fat in the abdomen.
You can add one cup of fresh berries (whether blueberries or strawberries) to obtain nearly an extra gram of soluble fiber, along with a sprinkle of chia seeds or flaxseeds. Nutrition experts recommend adding ½ an avocado to significantly boost soluble fiber content.
If someone is not a fan of oatmeal, they can opt for oat bran cereal as an alternative that provides the necessary amount of soluble fiber the body needs. In the same vein, adding some fruit and seeds to the mix along with Greek yogurt can create a filling, delicious breakfast that maintains the body's health and slimness simultaneously.
