The #1 Breakfast to Avoid Visceral Fat, Says Science
Did you know having a bit of fat on your body is actually okay? Our bodies can carry two different types of fat—subcutaneous and visceral fat. Subcutaneous fat isn't as harmful and typically plays a role in regulating our appetite and even protecting our bodies against diseases. This type of fat builds right under your skin and tends to hug all different kinds of parts of our bodies like our arms, our thighs, and our hips. Hence why the term "thick thighs save lives" actually has some scientific truth to it.
However, the second type of fat that can accumulate in your body tends to be the more dangerous one. Visceral fat is found within the abdominal wall surrounding your organs, which can increase the risk of different chronic diseases like heart disease and type 2 diabetes. Eliminating and outright avoiding this type of fat is important for your body's health, which is why it's important to know a few foods to decrease visceral fat, including a breakfast that can start your day off right.
Thankfully, visceral fat is easier to reduce than subcutaneous fat thanks to exercise, sleep, and of course, a healthy diet. An easy way to do this is by focusing on a breakfast that is high in dietary fiber.
Here's why studies say a breakfast high in fiber can help you reduce and avoid visceral fat, and for even more healthy eating tips, be sure to read up on our list of The 7 Healthiest Foods to Eat Right Now.
Start your day with fiber!
According to a 2012 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 the measurements of their central adiposity (i.e. visceral fat) and the data concluded that greater dietary fiber intake can lower visceral adiposity and multiple biomarkers linked to inflammation.
It doesn't just stop there. Another study published by the Annals of Internal Medicine also concluded that consumption of dietary fiber can also be considered a reasonable alternative weight loss solution for adults that have a hard time adhering to a complicated diet regimen after evaluating 240 adults. This was compared to using the American Heart Association's dietary guidelines, which does result in weight loss but tends to be a bit more complex for the average eater.
Lastly, another study from the Wake Forest Baptist Medical Center found that a 10-gram increase of soluble fiber on a daily basis can result in reduced visceral fat by 3.7% over 5 years. Attach that with some moderate activity and that rate bumps up to 7.4%.
The best breakfast with soluble fiber
Looking for a high-fiber breakfast that is packed with soluble fiber is actually a lot easier than you think—just turn to your favorite bowl of oatmeal.
Oatmeal is full of 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, lowering your blood cholesterol as well as your blood sugar levels. Plus, of course, it helps with reducing and avoiding the development of visceral fat in your abdomen.
To give your breakfast an even bigger boost in soluble fiber, be sure to add in the right toppings. One cup of fresh berries (whether blueberries, raspberries, or strawberries) can add in almost a gram of soluble fiber, as well as a sprinkling of chia seeds and flax seeds. If you're looking for a savory bowl of oats, adding a 1/2 avocado will also boost your soluble fiber significantly. Or try one of these Best Oatmeal Combinations for Faster Weight Loss, Says Nutritionist.
If you're not an oatmeal person, you can also rely on oat-bran cereals that will give you that boost of soluble fiber you need. Add in some fruit and even some seeds to the mix and enjoy it over yogurt for a filling and satiating breakfast that will keep you slim and trim.
For even more breakfast eating tips, read these next:
- The Worst Breakfast Habits for Inflammation, Say Dietitians
- 18 Cozy Sheet Pan Breakfast Recipes For Easy Weight Loss
- The Best Breakfast Foods For a Flatter Stomach, Say Dietitians