Five foods that support weight management, burn energy, and limit fat accumulation

Green tea is a food that can reduce visceral fat. (Source: Nibelungentee)

Green tea

Green tea has long been known as a "natural weapon" to help control weight. The catechins, especially EGCG, combined with caffeine help increase thermogenesis, promoting the body to burn fat.

Several clinical studies have shown that drinking catechin-rich green tea for 12 weeks can significantly reduce visceral fat without requiring major changes in dietary habits.

Dr. Krista Varady, a nutritionist at the University of Illinois (USA), said: "Green tea is not a miracle, but if you drink 2-3 cups a day regularly and combine it with a reasonable diet, it is an effective tool in weight management."

Protein-rich foods

Protein has the highest thermic effect of the three nutrient groups, meaning the body requires a lot of energy to digest and absorb it.

While carbohydrates only increase energy expenditure by 5-10% and fat by 0-3%, protein can increase it by 15-30%. Therefore, eating enough protein not only helps increase energy expenditure but also keeps you feeling full for a long time, limiting cravings.

People who want to lose fat while maintaining muscle mass should consume about 1.2-1.6g of protein per kg of body weight per day. Good sources of protein include chicken, fish, eggs, Greek yogurt, beans and nuts.

Chili and spicy spices

Capsaicin, the compound that gives chili peppers their spicy taste, stimulates the sympathetic nervous system, which slightly increases body temperature and helps the body burn calories. Although the effect is small, if maintained regularly, chili peppers can contribute significantly to total daily energy expenditure.

Adding a little spice to your meals not only adds flavor, but also makes a small but steady contribution to weight control.

Greek yogurt and fermented foods

Greek yogurt contains twice the protein of regular yogurt, and also contains beneficial bacteria for the digestive system. Regular consumption of Greek yogurt helps stabilize blood sugar, prolongs the feeling of fullness, and limits fat storage.

Nutritionist Sue Shapses, Rutgers University (USA), explains: "Protein-rich foods combined with probiotics such as Greek yogurt can improve body composition, help lose weight, maintain muscle and effectively support fat loss."

Whole grains and high-fiber vegetables

Fiber is not only good for digestion but also helps slow down sugar absorption, stabilize insulin and limit fat storage. Whole grains such as oats, brown rice, whole wheat bread, and cruciferous vegetables such as broccoli, kale, spinach are top choices.

Professor Walter Willett, Harvard Medical School (USA), emphasized: "Refined carbohydrates easily cause weight gain, while whole grains and high-fiber vegetables help control weight and reduce the risk of chronic diseases."

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