The Best Dinner to Help Lose Visceral Fat, According to Dietitians
It's linked to a long list of illnesses, including diabetes, heart disease and depression.
Our Honey-Garlic Salmon Skillet is rich in nutrients that may promote visceral fat loss.Visceral fat is the deep belly fat that wraps around your organs. While many people focus on shrinking their midsection for aesthetic reasons, research shows that this hard-to-lose fat may be putting your health at risk. Higher levels of visceral fat are associated with an increased risk of chronic illnesses like type 2 diabetes, depression, heart disease and more.
But you don't need to turn to a restrictive or extreme 'belly blasting' diet to lose this stubborn fat. Instead, dietitians recommend focusing on meals and snacks that are rich in fiber, protein and healthy fats, especially from plants and whole foods. Our Honey-Garlic Salmon Skillet checks all the boxes. It's simple, balanced and so flavorful you won't even feel like it's part of your weight-loss plan. Here's what it can do for you.
One serving of this dinner has 5 grams of fiber, thanks to a mix of broccoli, bell peppers, carrots and brown rice. Its fiber can help reduce visceral fat in several ways, says Melissa Mitri, M.S., RD. The first is by reducing inflammation. 'Since visceral fat is pro-inflammatory by nature, including more fiber in the diet can help lessen this effect,' she explains. The fiber from veggies may be especially helpful. One study linked a 3.5-ounce daily increase in consumption of fruits and vegetables to two-thirds of an inch less in visceral fat in women.
'Fiber also helps keep you full, which can help you naturally consume fewer calories to lose total body fat, including visceral fat,' says Mitri. It also promotes healthier blood sugar levels, helps lower cholesterol and keeps your digestive system regular.
One serving of this tasty recipe delivers an impressive 37 grams of protein. Prioritizing protein at your meals supports visceral fat loss in multiple ways. First, it helps repair and preserve muscle, which we may otherwise lose during weight loss. 'The more lean muscle you have over time, the more calories you burn in a given day and the more opportunity you have to burn visceral fat rather than muscle,' says Mitri. Protein also requires more calories and protein to digest and absorb than carbs or fat, so consuming more of it gives you a little bit of a calorie-burning edge.
In addition to keeping your metabolism revved, 'protein is also one of the most satiating macronutrients when compared to fat and carbohydrates, which can help you stay in a calorie deficit to lose visceral fat,' adds Mitri.
Salmon is an excellent source of the omega-3 fats DHA and EPA. These long-chain polyunsaturated fats may promote visceral fat loss via several routes. For instance, research has found that omega-3 fats increase fat burning in the liver, muscle and fat tissue, reducing fat storage in these areas.
Like fiber, these beneficial fats may also encourage abdominal fat loss by fighting inflammation. 'Reducing inflammation can improve insulin sensitivity and support the reduction of visceral fat,' says Alexandria Hardy, RDN, LDN. In one small study, overweight and obese adults on a weight-loss program who consumed 1,020 milligrams of omega-3s in supplement form daily for 12 weeks lost more abdominal fat than those who took a placebo.
For many people, one of the most overwhelming parts of eating a healthy diet is the feeling that you have to spend hours in the kitchen cooking from scratch. But quick, balanced meals like this one can make it easier to stick to an eating plan that supports your health and visceral fat loss goals. This one-pan meal takes just 20 minutes to prep. Then, it finishes in the oven for a no-fuss, healthy weeknight dinner. That means more time for other healthy pursuits, like a brisk walk. Plus, you can easily wash and chop the vegetables ahead of time to make this meal come together even faster.
Eating certain foods is a great way to reduce visceral fat. But don't stop there. These tips can also help trim this stubborn belly fat.
: Find a form of movement you enjoy, and do it often. If you're really serious about burning visceral fat, Mitri suggests adding regular high-intensity interval training (HIIT) to your routine. 'Incorporating more HIIT workouts where you alternate short bursts of intense exercise with periods of active recovery can burn visceral fat just as much as, if not more than, longer steady-state cardio sessions,' she says.
Prioritize Sleep: Research has shown that people who don't get enough sleep tend to store more visceral fat. Take time to wind down at the end of the day and turn in early to get the eight hours of quality sleep you need each night.
Limit Alcohol: Alcohol isn't just high in calories, which can promote visceral fat storage. It spells trouble in other ways, too. 'Too much of it can lower your inhibitions, increasing the risk of overeating or making food choices that undermine your goals,' says Mitri.
Visceral fat can increase your risk of a long list of chronic health conditions. However, you don't need extreme fad diets or expensive supplements to lose this deep, stubborn belly fat. Dietitians agree that the most effective approach to visceral fat loss includes simple, nutrient-rich, balanced meals like our Honey-Garlic Salmon Skillet. It's packed with fiber, protein and omega-3 fats that have been shown to help reduce visceral fat. Plus, it's a breeze to prepare, and you can store it in the fridge for up to three days. So, whether you're cooking for one or a crowd, whip it up this week!
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