Eat breakfast to lose weight! Experts recommend 7 types of breakfast foods to help burn internal fat

Many people over 40, regardless of their overall appearance, will always say that they have an extra circle of red meat in their stomachs. This circle of red meat usually refers to abdominal fat, among which internal fat around the organs is the most dangerous.

Inner fat is dangerous fat

Inner fat can be divided into internal fat and subcutaneous fat. Subcutaneous fat is stored under the skin and distributed throughout the body, especially on the thighs, arms, and abdomen. It is a fat that affects the appearance. Intravenous fat is stored around the organs and is used to protect the organs; too much intravenous fat will slowly secrete inflammatory substances into the blood, causing aging and various chronic diseases, such as: hyperlipidemia, hypertension, and hyperglycemia, which leads to fatty liver, dysclerosis, myocardial infarction, heart disease, brain wind, pain, etc.

Fortunately, simple living habits such as exercise and healthy eating can help eliminate internal fat. According to "Eat this, Not that! 》I visited many experts, including nutritionists, fitness coaches, diet experts, etc., and asked them to eat what foods they eat to help fight internal fat. The following foods are recommended to add breakfast at any time. Their characteristics are low heat, high protein content, and high abdominal feeling. This helps us maintain a longer abdominal feeling, and can also drain sugar and thus help burn fat in the internal organs.

7 breakfast foods help burn internal fat

1. Chicken eggs

Chicken eggs are rich in complete protein and key fat burning nutrients, such as cystool and vitamin D, and then paired with vegetables, which can promote double fat burning.

2. Unsweetened Greece

Greece granules refer to granules that have been filtered and have a thicker quality. They have a higher protein content than the general granules and have lower sugar content. Better yet, it is also rich in probiotics that benefit the kidneys. Many studies have pointed out that healthy kidney bacteria are related to less internal fat. If adding chia seeds or flax seeds can better improve the quality.

3. Steel-cutting swallow malt

How good is the health of swallow malt, but not all swallow malts are the same. To eat oatmeal, nutritionists often recommend steel-cut oats because it has the least processing and added sugar, retaining more original structure and chewing. Steel-cut oatmeal contains high dietary fiber, protein and a variety of minerals. Because of its low processing level, the glycemic index (GI) is lower than that of ready-to-eat oatmeal tablets, which can better maintain blood sugar stability and foot feeling. The only small disadvantage is that compared to ready-to-eat or traditional swallow malt slices, the time it takes to cook the swallow malt to be longer, and it takes about 20 to 30 minutes.

Eating steel-cut swallow malt for breakfast and adding more fruit can not only make you eat longer, but also a good way to reduce internal fat.

4. Chia Seeds

Chia Seeds are rich in omega-3, fiber and plant proteins, which can regulate hormones, kidney health and appetite control. After eating chia seeds, they will swell in your stomach, enough to keep you feeling full for hours.

5. In addition to plant proteins, antioxidants, fibers and a variety of vitamins and minerals, fruits also provide healthy fats.

According to a tracking data, adults who eat at least 7 grams of fruit a day have lower body mass index (BMI) and blood pressure than those who do not eat fruit. At the same time, the waist of the fruit eater is also smaller on average, which is an indicator of abdominal fat accumulation.

6. Wild blueberries,

oxalis, are one of the healthiest fruits. They contain less sugar than most fruits and are rich in antioxidants to fight against too many free radicals and inflammation. These two are dangerous factors for internal fat.

Add some wild blueberries or chia seeds to the oatmeal or eagle, and it’s a delicious and nutritious breakfast.

7. Avocado

Avocado is a very healthy oil, containing a high rate of non-flourishing fatty acids (omega-9), as well as polynomial non-flourishing fatty acids (omega-3), which helps reduce abdominal distension and stabilize blood sugar. Healthy fats will send signals to your body, burning instead of storing fat.

Xu Jiajing, a nutritionist at Dali Renai Hospital, once interviewed and suggested that the best way to eat avocado is to cut it into small pieces and add salad, or make it into a sauce and drizzle bread and dry it to increase the smooth texture. Eating 1/4 of the food every day is enough, and it is mainly about no more than half a day.

Combined with resistance exercise, effectively reduce internal fat

In addition to eating, it is not enough, but also needs to be combined with sports. Among them, resistance exercise is the most effective. Sports nutritionists suggest that "weighting" is the best movement that can effectively reduce internal fat. According to EatingWell visiting sports nutritionists, weighting is a form of resistance training or strength training, which improves muscle health by exercising specific muscles or muscle groups.