Eating a breakfast rich in soluble fiber would help eliminate visceral fat and avert the risk of chronic diseases
Don't store avocado like this: it's dangerousEating a breakfast rich in soluble fiber would help eliminate visceral fat and avert the risk of chronic diseases
Having a percentage of body fat mass is good for you, but it is essential to distinguish two different types of fat: the subcutaneous fat and visceral fat. Subcutaneous fat isn't that harmful, and it typically plays a role in regulating our appetite, and even protecting against disease. This type of fat accumulates right under the skin and is found everywhere in our body, arms, thighs and hips.
Conversely, the second type, the visceral one, tends to be the most dangerous. This is found within the abdominal wall, which surrounds the organs, which can increase the risk of several chronic diseases, such as heart disease and 2 type diabetes. Eliminating and completely avoiding this type of fat is important for health, which is why it is essential to know which foods to reduce or include in your diet.
An easy way to counteract the accumulation of visceral fat is to exercise, sleep well, and most importantly, do one high-fiber breakfast.
According to one study published in The Journal of Clinical Endocrinology & Metabolism, 559 adolescents between the ages of 14 and 18 were evaluated on their dietary fiber intake and measurements of their adiposity; the data found that higher fiber intake can reduce visceral adiposity and inflammation-related biomarkers.
Another study published in the Annals of Internal Medicine also concluded that consuming dietary fiber aids in weight loss for adults who have difficulty following a diet. Finally, another study from Wake Forest Baptist Medical Center found that an increase of 10 grams of soluble fiber on a daily basis can result in a 3,7% reduction in visceral fat over 5 years.
The best breakfast rich in soluble fiber
Having a breakfast rich in soluble fiber is actually much easier than you think: just opt for the oatmeal.
Oatmeal is high in soluble fiber (about 3 grams per 3/4 cup serving). Also known as beta-glucan, soluble fiber is a gel-like material that can dissolve in water and is great for digestion, lowers cholesterol and blood sugar levels. It also naturally helps to reduce and avoid the development of visceral fat in the abdomen.
To give your breakfast an even bigger boost in fiber, make sure you add the right toppings. An example? A cup of berries fresh (whether blueberries, raspberries, or strawberries) adds nearly an ounce of soluble fiber, plus a sprinkle of Chia seeds e flax seed. (Read also: 15 alternative uses of oatmeal)
You can also opt for half an avocado, which will significantly increase the good fats and fiber intake as well. If you don't love oatmeal, you can opt for the oat bran cereals which will give you that soluble fiber boost you need. Add some fruit and seeds, and enjoy it over yogurt for a hearty, filling breakfast that will keep you healthy and strong.
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