High-Protein Meal Plan to Help Lose Weight

Not all belly fat is the same. Some belly fat is required for protection and warmth. However, having too much visceral adipose tissue (VAT)—fat deep inside your abdomen that surrounds your organs—can be dangerous. 

Researchers noted in a 2020 review of the literature published in the journal Circulation Research that excess VAT can raise your risks of developing cardiovascular disease and diabetes.

While genetics influence where people store fat on their bodies, there are lifestyle choices that can help lower VAT and your risk of disease.

These lifestyle factors include getting enough quality sleep, managing stress, engaging in physical activity, and eating meals rich in protein, fiber, and healthy fats.

According to one 2017 study published in the journal Circulation, a diet rich in fruits, vegetables, lean protein, healthy fats, and fiber (such as the Mediterranean diet) paired with physical exercise was more successful in lowering VAT than diet changes alone.

Protein is an essential food with numerous health advantages. Protein and fiber both help keep you full and content in your stomach.

Fiber also helps to maintain healthy gut bacteria and can help to prevent bloating by keeping things moving through your digestive tract.

Every day, this plan provides at least 50 grams of protein and 30 grams of fiber. This plan was designed to be 1,200 calories per day, with tweaks to increase it to 1,500 or 2,000 calories depending on your calorie demands and satiety levels.

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