Photo: Photo by Sara Sperry on Unsplash / Unsplash
We have been believing that body fat is bad for years, in principle due to an aesthetic perception. The truth is that it is not all bad and humans need it to survive. According to information released by the American Heart Association, body fat not only helps keep the body warm, but is also essential for absorbing nutrients and producing important hormones. However, we must not be confused: there is one type that is bad for your health and that is visceral fat. This type of fat is that which is stored in the abdominal cavity and that surrounds the internal organs: the liver, stomach and intestines. It is not the same as stomach fat that we all want to lose with sit-ups. One way to reduce visceral fat is to make some dietary adjustments. And one of the best foods you can eat is plain nonfat Greek yogurt.
The reality is that although visceral fat is not visible, it is the type that it can seriously affect health. Visceral fat can negatively affect overall health in several ways: it tends to increase blood pressure; it increases the risk of developing certain conditions such as heart disease, stroke, diabetes, insulin resistance, certain cancers, and obesity.
Why does Greek yogurt help reduce visceral fat?
At this point it is no secret to say that yogurt has been positioned as one of the most recommended superfoods to improve health. It is a nutritional treasure, which provides great medicinal properties, among which are its benefits to strengthen the immune system and thereby reduce the risk of suffering from certain diseases. Much of it relates to its content in probiotics, which are the best ally to enhance intestinal and microbiome health. Today we know that the intestine is the second brain and that it influences absolutely all the functioning of the body.
Recently scientific research has suggested that foods rich in protein, calcium, and vitamin D may be associated with less visceral fat. Therefore, according to physicians and nutritionists, plain, fat-free, or low-fat Greek yogurt is the number one food that people should add to their diet if they are looking to reduce visceral fat.
One of its greatest benefits: its high protein content
Although there are many benefits related to yogurt, according to scientists, its greatest benefit related to the reduction of visceral fat is its extraordinary protein content. For more context: plain nonfat Greek yogurt typically contains 20 to 23 grams of protein per 1-cup serving.
By now we all know that proteins play a fundamental role in health, not in vain are they the macronutrient par excellence in the diet and are related to a long list of tasks in the body. Based on this, we know that Eating protein-rich foods can help reduce hunger by promoting feelings of fullness. Also, for the same reason, having proteins of high biological value in the main meals and snacks of the day, makes it less likely to overeat. Yogurt is simply one of the best alternatives that can exist, plus Greek yogurt is characterized by being much higher in protein and has an incredible creamy texture. Integrating it into the daily diet is easy, measurable and accessible, it is extremely versatile and practically everyone likes it.
Protein also takes longer to digest and metabolize, helping you feel full longer. The research also finds that high protein intake is related to a lower BMI, a smaller waist circumference, and better HDL (good) cholesterol levels. Additionally, yogurt also contains live, active cultures known as probiotics that help maintain a healthy gut microbiome.
Choosing plain Greek yogurt is key, as it will not be laden with sugar, chemicals, or flavorings that degrade health and neglect its immense nutritional potential. Today there are numerous flavored yogurt proposals, however it is very important to avoid them as they tend to contain added sugar, which will not help reduce visceral fat. In fact it is very important to mention that One of the main risk factors in an excessive accumulation of visceral fat is the high consumption of added sugars. So: people who eat more added sugar tend to have more visceral fat.
Also, it is important to bet on the non-fat or low-fat versions of yogurt, since the whole varieties contain saturated fat and excessive consumption of saturated fat has been linked to the promotion of visceral fat. And that is why one of the main measures to reduce visceral fat is to forcefully limit the consumption of saturated fats, which includes foods such as red, processed meats, cheeses, industrial pastries and in general everything processed.
Additional tips to reduce visceral fat:
– Consume enough protein at each meal and snack to feel satisfied. Bet on proteins of high biological value such as chicken, turkey, oily fish, eggs and those of plant origin, such as legumes and soybeans.
– Consume enough dietary fiber every day, increases satiety and is a great ally to maintain a healthy gastrointestinal tract. And it also benefits weight loss.
– Sleep enough. Chronic lack of sleep has been linked to overeating and weight gain.
– Exercise regularly.
– Drink enough water.
– Limit alcohol intake to dietary guidelines, which is no more than 1 drink a day for women and 2 drinks a day maximum for men.
– Limit foods high in sugar and added sugar.
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