Top tips from the nutrition literature.
The creation of fat reserves is one of the most important survival strategies of the human organism. If we constantly consume more energy from food than we burn, fat cells grow steadily. They offer protection against the cold as against the heat and a precious reservoir of energy for the phases of deprivation. “There is space available in various places for security deposits”, as nutrition doctors Matthias Riedl, Anne Fleck, Silja Schäfer and Jörn Klasen, well known on German television, explain in their new guide ( see below). on the other hand, the abdominal cavity, muscle cells, bones and organs can also serve as storage. problem, he said in the abdomen very quickly to great damage. Abdominal fat slips around important internal organs and acts there like a hormonal gland that sends unfavorable inflammatory messengers throughout the body.
The consequences range from high blood pressure and cardiovascular disease to type 2 diabetes and osteoarthritis to an increased risk of cancer. Fat deposits in the abdominal apron and in organs such as the liver, pancreas, and heart promote inflammation, damage tissue, and can disrupt hormone-related processes and disrupt sugar-fat metabolism. The organs become fat, so to speak, with serious consequences.
Is my belly too big?
According to experts, scales are not meaningful in determining a healthy weight because they do not take muscle into account. Better: measure the circumference of the abdomen with the measuring tape. The best time for a measurement is in the morning before breakfast. It is placed between the lower rib and the top of the hip bone. The risk for women increases from a circumference of 80 cm. It must in no case exceed 87 cm. Men must stay below 94 cm. From 102 cm there is a red alert! In general, the less belly fat, the healthier you are. But beware: bad fat is not always visible, because sometimes it also forms in people who are not overweight. These are called TOFIS – short for ‘Thin Outside, Fat Inside’. Special body scanners can measure the proportion of fat and muscle in thin people and thus provide information about their state of health.
How can I get rid of fat?
The Nutrition Docs outline strategies that will melt away stubborn fat quickly. In general, their credo is: “More good and less evil!” The transition works best if you take small steps. The nutritionist’s program is based on two main pillars: nutrition and exercise.
Emergency diets, Dr. Riedl and his colleagues urgently. Starvation is taboo. They advocate long-term dietary changes rich in nutrients, fiber and anti-inflammatories. Nutrition doctors bet on the Mediterranean diet because, according to studies, it fights visceral fat particularly effectively. The diet is based on lots of fresh vegetables like tomatoes, cabbage and peppers (see also list on page 7). “Ideally,” according to experts, “increase your vegetable intake by 500 grams per day. This keeps the intestines in shape, fills you up and optimally nourishes the body. Fruit is also recommended – but only the low-sugar varieties such as berries, papaya, watermelon, grapefruit and tart apples.
Protein is the ultimate fat-fighting booster. It fills you up and supports muscle building (note: muscle in turn burns fat!). But good carbohydrates (from whole grain products; always choose small portions) and good vegetable oils are also on the menu. The Nutrition Docs uses 60 recipes to show how best to combine foods. There is a taste on the right. Additional advice from the doctors: use intermittent fasting (16:8) to help you.
With superfoods against belly fat
The “Nutrition Docs” list their favorites against unhealthy belly fat here. These foods fill you up, have an anti-inflammatory effect, and provide many important nutrients. What to put on the plate as often as possible:
• apples (sour)
“The Nutrition Docs – Our Abdominal Fat Program” Matthias Riedl, Anne Fleck, Silja Schäfer, Jörn Klasen. Published by ZS Verlag, for 23.95 euros.
More articles on superfoods:
The great ABC of superfoods
The 44 Best Superfoods