We know it as “lifebuoys” or “rich stomachs”. But belly fat is not just a visual problem. It can also be a health risk. Do you want to let the pounds melt away in the right part of your body? Then we have some useful tips for you – there are foods that can really help you in the fight against belly fat.
What is belly fat?
When it comes to belly fat, one must distinguish between subcutaneous and visceral fat.
The subcutaneous fat is located just under the skin and covers the abdominal muscles. It has features. On the one hand, it protects the body from the cold, on the other hand, it acts as an energy store. It’s not particularly nice to look at, but does not really hurt like a thin layer. It is known as hip gold or jodhpurs.
A really big belly is a clear indication that the body has also accumulated visceral fat. This is deep in the abdomen, over the muscles and surrounds organs such as the liver. Among other things, it has a negative effect on blood pressure, the cardiovascular system and the immune system.
How do I reduce belly fat?
A sports program alone (eg with abdominal muscle exercises) is not enough to reduce abdominal fat – even if some exercise coaches want us to believe it. Fat is not broken down where movement takes place – fat must be fought holistically.
This is why diet is so important if you want to get rid of belly fat. You have probably already thought that french fries, chocolate and lemonade will not help. So here are four foods that are especially useful when it comes to fighting belly fat.
Top 4 foods to fight belly fat
Do not be under any illusions. To say that your belly fat just disappears because you eat certain foods is of course nonsense. A combination of diet and exercise is required to start fat burning. It does not change the fact that these four foods are particularly effective against belly fat as part of such a program:
Eggs contain omega-3 fatty acids that fight inflammation in the body and make you feel full quickly. Above all, they contain all nine amino acids that are necessary for muscle building. This makes them a perfect support when you burn belly fat. The logic is very simple: the higher the muscle percentage, the higher the energy consumption. The body then burns more calories at rest.
Again, this does not mean that you “conjure away” belly fat by eating eggs. But especially in connection with sports, they make an important contribution. And of course, eggs cooked in water are more beneficial than fried in fat.
Salmon contains especially many omega-3 fatty acids, which, among other things, affect the hormone leptin.
Leptin reduces hunger pangs and regulates metabolism. This makes salmon the perfect help to burn fat. When it is digested, so-called prostaglandins are released which can help reduce swelling in the body. Even ugly bulges on the stomach disappear.
Almonds are the perfect snack. They reduce the risk of heart disease. And you can also help burn belly fat. This is especially true if you are replacing carbohydrate-rich snacks such as cake with almonds.
A recent study from the USA showed impressively that eating almonds reduces the fat content in the legs and abdomen.
Have you noticed that too? The Japanese are much less likely to be overweight than we are. Researchers see the reasons for this, among other things, in the regular consumption of green tea.
Because tea stimulates fat metabolism, it can actually support the fight against belly fat especially well in combination with sports. And it’s even measurable: according to studies, the body burns four percent more fat with regular consumption of green tea.
What should I do with belly fat?
Yes, these foods help fight belly fat. But the lonely ones will not take you there. It is the combination of a healthy low carb diet and exercise that leads to success in the fight against fat. And here – as promised – a recipe that you can start with today.
A recipe for belly fat: dieting salmon fillet with lemon
What you need (for 2 servings)
2 salmon fillets with skin, For the marinade: 1 clove of garlic, 1 sprig of thyme, 1 sprig of rosemary, ½ teaspoon dried chili flakes, 4 tablespoons olive oil, 3 teaspoons lemon juice
This is how it is done
Rinse the salmon under running water and dry it. Make several cross-sections in the skin.
Peel and chop the garlic very finely. Alternatively, you can use a garlic press. Place in a bowl.
Wash thyme and rosemary. Remove the branches and chop the leaves or needles very finely and then add the garlic with chili flakes. Now add the olive oil and lemon juice. Mix everything well.
Now dress the salmon with this marinade. Then the fish should soak for at least 6 hours. Preferably overnight.
Heat the grill well. Take the salmon out of the fridge and marinate. Place it skin side down on the grill and cook for 5 minutes.
The grilling time of course depends on the thickness of the fish (and the desired degree of cooking). For our values, we start from a fillet piece with a diameter of 2.5 centimeters and a slightly glassy core.
Gently turn the salmon over after 5 minutes. Then let it stand on the grill for another 3 minutes. The fish is ready when the egg white comes out, which is indicated by the small white dots on the side. If you prefer it to be completely done, leave it on the grill for another 1 to 2 minutes.
If you want to use a grill thermometer: An ideally cooked salmon fillet with skin should have a core temperature of 57 degrees.
It is best to serve fresh vegetables to the salmon.