What can I eat to reduce my belly fat? These three foods are the most effective

A small belly is a common problem for many middle-aged men. For men who pursue beauty, getting rid of the small belly can start with daily diet. So, what can you eat to reduce the small belly?

1. Eggs

You can't find a food richer in protein than eggs. Eggs are highly regarded by nutritionists because they contain a variety of important amino acids, which the body uses to "produce" everything from muscle fiber to forebrain chemistry. Studies have found that people who eat eggs for breakfast feel less hungry throughout the day. The protein and fat in eggs can give people a false sense of fullness.

Optimal consumption: If your cholesterol is not high, eat one egg a day. (One egg contains 213 mg of cholesterol)

2. Almonds

This delicious nut is rich in protein, fiber, and a powerful antioxidant, vitamin E. The mineral magnesium it contains is essential for the body to produce energy, build muscle mass, and maintain blood sugar levels. Stable blood sugar levels can effectively prevent overeating and obesity caused by excessive hunger. However, the most amazing function of almonds is that they can prevent the body from absorbing calories. Studies have found that the components of almond cell walls can reduce the body's absorption of fat. Therefore, before the stomach digests almonds, it has already made itself "thin".

Optimal consumption: One ounce per day (about 23 capsules), about 160 calories.

3. Soybeans

Soybeans are rich in antioxidants, fiber and protein. Soybeans can be eaten in many ways, such as as a snack or used in cooking and soup. There are also many types of soy products, such as tofu and soy milk, which are healthy, delicious and weight-loss. A study in the Journal of the American Academy of Nutrition found that obese people who replaced milk with soy milk as a meal drink were more successful in losing weight.

Optimal intake: 25 grams of soy protein per day. (Half a cup of cooked edamame contains 130 calories and 11 grams of protein. 4 ounces of tofu contains 94 calories and 10 grams of protein)