The presence of excessive visceral fat can lead to several health problems due to its location in the body. If a person has a lot of visceral fat (also known as belly fat), which is a type of fat located around the internal organs, they are more likely to be at risk for high blood pressure, diabetes, and cardiovascular diseases. According to "Eat This Not That," if someone wants to reduce belly fat, it can often be challenging to know where to start. Nutritionist Janet Coleman states, "While visceral fat cannot be reduced instantly, general health can initially be improved and it can be reduced through dietary changes, including increasing fiber and protein intake, and drinking enough water." One way to make these dietary changes is at breakfast. Coleman notes, "Having a balanced breakfast helps with overall weight loss as it boosts metabolism, but if there is a desire to specifically lose belly fat, a person will need to eat better throughout the day, not just at breakfast."
To help kick off the day healthily, here is a list of the best breakfast foods that can assist in reducing belly fat:
1. **Oatmeal**
There is a proven link between consuming oatmeal and gaining numerous health benefits such as stabilizing blood sugar levels, lowering cholesterol, reducing the risk of chronic diseases, and helping to shed excess weight. Most of the benefits of oatmeal can be attributed to its high soluble fiber content, which is an important nutrient for weight loss. In fact, a study from the American Journal of Clinical Nutrition showed that eating soluble fiber is associated with decreased belly fat specifically.
2. **Almonds**
According to Coleman, almonds and other nuts can be a great way to help reduce belly fat. She says, "Nuts are an excellent source of plant-based protein and healthy fats, such as omega-3 fatty acids, and omega-3 can help regulate blood sugar and insulin, which is important for reducing belly fat." If a person does not like almonds, walnuts are another type of nut that is high in omega-3.
3. **Fruits**
Adding fruits to the breakfast menu effectively helps in reducing belly fat as they help curb sugar cravings throughout the day and their fiber content can provide a feeling of fullness for longer periods. According to Coleman, "Eating fruit at breakfast like papaya, pomegranate, green apple, kiwi, and orange can lower cholesterol levels and reduce the risk factors for heart disease and stroke." It is important to include some proteins and healthy fats with the fruits when possible. One can make a bowl of oatmeal and add fruits with nut butter, or make an omelet and consume about a cup of fruit pieces.
4. **Fermented Foods**
Research indicates that fermentation is a useful tool for losing belly fat. Nutritionist Alison Talman says, "Fermented foods come in many forms such as sauerkraut, kefir, or kimchi, and are packed with good bacteria that promote gut health," and studies suggest that consuming fermented foods can reduce visceral fat, especially in the abdominal area. For the best breakfast that includes fermented food, one can have a bowl of yogurt topped with fruits, nuts, and seeds.
5. **Salmon**
Surprisingly, including salmon in breakfast can be one of the sources that help reduce belly fat while also being a delicious food option. Talman states, "Salmon is a type of healthy fat that can decrease visceral fat as it contains omega-3 fatty acids, vitamin D, and iron, which have been associated with lower levels of visceral fat."
