Rich in protein and satiating, legumes are very effective in “burning abdominal fat”, assures this dietician-nutritionist. Especially one of them…
Proteins are essential nutrients for the body. They participate in the renewal of muscles, skin and bones, transport oxygen in the blood and provide energy throughout the day. They also contribute to maintaining a stable weight. In fact, they are satiatingstimulate metabolism and reduce the risk of snacking All day long. Hence the importance of consuming enough of it every day. Health professionals recommend eating between 0.8 g and 1 g of protein per kilogram of body weight per day, which is between 56 and 70 g for a person weighing 70 kilos.
Metabolism stimulated due to a “higher thermal effect”
Proteins are mainly provided by animal products such as meat, fish, milk, eggs and cheese. But not only : “one of the foods richest in protein and can promote weight loss, in my opinion, is black beans“, reports Trista Best, dietician at Balance One Supplements, to the American media SheFinds. Less known than lentils, chickpeas, red or white beans, these legumes have one of the highest protein contents and contain 15 g of protein per serving. Low in calories (227 per 100g), they have a higher “thermal effect” than other foods and need more energy to be digested. In other words, the body has to work harder to digest these foods and your body burns more calories and body fat, including abdominal fat, during the processAll preserving “lean” muscle mass. Moreover, “The fiber content of these beans helps keep you full long after a meal and is beneficial for feeding good gut bacteria, removing toxins and waste from your body, and even helping to reduce cholesterol and body weight“, continues the expert. They help to digest, reduce the risk of bloating and gaswhich contributes to having a flat stomach. In June 2022, a study from the Physicians Committee for Responsible Medicine published in the Journal of the Academy of Nutrition and Dietetics had already shown that increasing legumes in one’s diet was associated with loss of weight, fat mass and visceral adipose tissue (the participants had lost an average of 6 kg in 4 months, including 4 body fat).
The ideal amount: half a cup per day
According to the nutrition expert, this food is suitable for all diets, including vegetarians, and fits perfectly into a healthy and balanced diet. She recommends eating it, for example a 70g serving (half a cup) with ricewhich is the best way to get the 9 essential amino acids (those that the body cannot produce).