There are many legitimate reasons to lose that belly fat. Visceral fat is also known as abdominal fat and can lead to serious health problems such as increased risk of cardiovascular disease, type 2 diabetes and breast cancer. According to dietitians, one habit that you should adopt is to include fruit in your breakfast. This is partly because it is low in calories and high-satiating fibre which can reduce visceral fat.
Blanca Garcia, RDN nutrition specialist at HealthCanal, says that fruits contain a wide range of nutrients that can help with weight control. The first important nutrient is fibre. This complex carbohydrate, also known as fibre, does not break down or absorb. It passes through the body unchanged. However, its advantage is that it traps excess sugars and fats and excretes them through stool. This allows the body to control how much sugar and fat is stored.
Not only that but Holly Klamer, RDN with MyCrohn’sandColitisTeam, notes that fruits are loaded with antioxidants and other vitamins that may help lower inflammation, which is associated with abdominal fat. It is important to remember that eating fruits at breakfast will not guarantee visceral fat reduction if your diet is poor. Klamer suggests that you eat a balanced amount of lean protein and fibre at all meals.
Below are some of the top fruit-themed breakfasts dietitians recommend to burn belly fat. First, check out these 9 Best Foods to Melt Belly Fat.
1. Apple Cinnamon Oats
A bowl of hot oats will stay with you for hours, especially if you add a fibre-rich apple to the mix. Garcia claims that you won’t need much sugar to make the oats taste better by adding cinnamon.
2. Chia Seed Pudding With Berries
Klamer says that berries and chia seeds are high-fibre food options.
She explains that fibre can help you feel fuller for longer periods of time after eating and that chia seeds’ protein can help you feel fuller. “The antioxidants can also help reduce inflammation caused by abdominal fat.
Chia seed pudding can be made by soaking the seeds in almond or coconutmilk and then adding vanilla extract and liquid stevia to taste. Then, add the berries you choose and top with the milk.
3. Smoothie with Protein
Marissa Meshulam is RD and founder MPM Nutrition. She likes to start her day with a fat-burning fruit shake. This is a great way to get essential vitamins in your morning.
However, not all smoothies can be made equal. Meshulam recommends that your morning smoothie contains a good source of protein, such as Greek yoghurt, pea protein powder, or hemp seeds, and healthy fats, like avocado or peanut butter. For added fibre and antioxidants, Meshulam suggests adding some vegetables to your morning blends, such as spinach or frozen riced cauliflower.
4. Almond Flour Poppy seed Waffles with Strawberries
Almond flour can be substituted for wheat flour to reduce carbs and calories, but it will also keep you fuller for longer periods of time. This will prevent you from snacking on unhealthy foods that could contribute to your belly fat. Fresh strawberries are a great topping for pancakes. Baron says that they have a lower glycemic index. This fruit doesn’t spike blood sugar. This is crucial because excess insulin can cause the body to store more.
5. Peanut Butter and Banana Sandwich
Garcia says you can’t go wrong with starting your day with this classic sandwich. The peanut butter provides protein and healthy fat while the banana slices provide fibre and essential vitamins.
Carrie Gabriel RDN suggests using almond butter or sliced apples in place of the butter on your sandwich.
She explains that apples are high in pectin. This starch binds with water making it harder for your cells to absorb fat. Apples are high in fibre, which makes you feel fuller for longer periods of time and helps to reduce visceral fat. Almond butter is rich in monounsaturated fat and protein, which helps you feel fuller for longer periods of time.
No matter which option you choose, make sure to use whole-grain bread for maximum fibre. If it doesn’t state whole grain on the label, it means that the wheat has been removed from the bran and husk.
6. Hemp Heart Porridge With Pear
Are you looking for something different from your usual bowl of oats every day? Baron suggests making a hearty porridge using hemp hearts to make a keto-friendly, low-calorie, high fibre meal.
He explains that hemp hearts are rich in beta-glucans, which can lower your blood sugar and increase insulin sensitivity. This means that your body will use the sugar in your blood more quickly and store less as fat.
Serve the porridge with sliced pear. It is rich in polyphenol antioxidants, and has high levels of visceral fat-fighting and soluble fibre.
7. Greek Yogurt Parfait and Grain-Free Granola
Greek yoghurt parfaits are a popular choice for breakfast because they are delicious, easy to customize with whatever you like, and they are high in protein. Many studies show that people who eat a high-protein diet tend to have lower belly fat than those who eat fewer.
Meshulam recommends that you choose plain, unsweetened yoghurt and use nuts and seeds to add a satisfying crunch, rather than packaged granolas which can be high-in sugar and fat.
Baron suggests another option: make your own grain-free Granola. This is made by mixing sunflower, seeds, pumpkin, and shredded coconut, then baking in the oven for around 20 minutes.
He explains that by removing the common grains, you can reduce the energy density.
You can also add a small amount of low-sugar fruits like blackberries, raspberries or peaches to your parfait.