Nine Morning Breakfast Options That Continuously Torch Abdominal Fat Throughout the Day
Terry Tateossian, a renowned nutritionist and personal trainer, has shared a list of foods that can help individuals combat visceral fat. This type of fat, located deep within the abdomen and surrounding vital organs, is a significant health concern as it can lead to serious issues such as heart disease, diabetes, and certain types of cancer [2].
Tateossian emphasises the importance of incorporating foods rich in protein, fiber, probiotics, and healthy fats into one's diet. These nutrients are crucial for stabilising blood sugar, reducing cortisol, improving gut health, and promoting fat burning, all key factors in reducing dangerous visceral fat [1][3].
Protein-Rich Foods
Protein-rich foods such as pasture-raised eggs, turkey sausage, and unsweetened Greek yogurt are essential in Tateossian's recommendations. Pasture-raised eggs are high in protein and contain fat-burning nutrients like choline and vitamin D [1]. Turkey sausage, a lean, high-protein food, boosts metabolism and helps lower visceral fat [1]. Unsweetened Greek yogurt is high in protein and gut-friendly probiotics, which can help reduce visceral fat by stabilising blood sugar, reducing cravings, and promoting healthy gut flora [1].
Fibre-Rich Foods
Steel-cut oats and chia seeds are excellent sources of fibre. Steel-cut oats, being low-glycemic and rich in beta-glucan fiber, help reduce insulin spikes, keep individuals full longer, and stabilise blood sugar, which is key for burning visceral fat [1]. Chia seeds swell in the stomach, helping individuals stay full for extended periods [1].
Healthy Fats
Avocado and cottage cheese are rich in monounsaturated fats and potassium. Avocado helps reduce belly bloat and stabilise blood sugar, signalling the body to burn rather than store fat [1]. Cottage cheese, high in casein protein, digests slowly and keeps individuals full for hours, aiding in reducing cravings and supporting lean muscle [1].
Probiotic-Rich Foods
Unsweetened Greek yogurt is also a great source of probiotics, which are beneficial for gut health and can help lower visceral fat [1]. Wild Blueberries, rich in antioxidants, help combat oxidative stress and inflammation, which are drivers of visceral fat [1].
Additional Tips
Tateossian suggests topping steel-cut oats with cinnamon, nuts, and collagen to boost benefits [1]. Cottage cheese can be topped with cinnamon and berries or used as a savory toast topping. Avocado can be eaten on whole-grain toast or blended into smoothies [1]. Wild Blueberries can be added to smoothies, salads, or yogurt [1].
In conclusion, by incorporating these foods into one's diet, individuals can take a significant step towards battling visceral fat and improving their overall health [1][3].
[1] Tateossian, Terry. (2021). Foods to Fight Visceral Fat. [Online]. Available: https://www.terrytateossian.com/foods-to-fight-visceral-fat/
[2] Visceral Fat: Understanding the Risks. (2021). [Online]. Available: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/visceral-fat/art-20045521
[3] Visceral Fat and Metabolism. (2021). [Online]. Available: https://www.healthline.com/nutrition/visceral-fat-and-metabolism#TOC_TITLE_HDR_3
- Terry Tateossian, a renowned nutritionist and personal trainer, suggests incorporating protein-rich foods like pasture-raised eggs, turkey sausage, and unsweetened Greek yogurt into one's diet to combat visceral fat.
- Steel-cut oats and chia seeds, fiber-rich foods, can help reduce insulin spikes, keep individuals full longer, and stabilize blood sugar, which is key for burning visceral fat.
- Avocado and cottage cheese, rich in monounsaturated fats and potassium, are recommended by Tateossian to reduce belly bloat, stabilize blood sugar, and promote fat burning.
- Wild Blueberries, rich in antioxidants, can help combat oxidative stress and inflammation, drivers of visceral fat, as suggested by Tateossian.
- Following Tateossian's recommendations, individuals can incorporate these foods into their diet to take a significant step towards battling visceral fat and improving their overall health, emphasizing the importance of nutrition, fitness, and science in health-and-wellness and fitness-and-exercise for weight loss and weight management.
