The Netherlands has its own diet-based diet guide – and it may be worthwhile to get acquainted with it. Finally, it can help you shed belly fat.
Researchers based at Leiden University Medical Center in the Netherlands investigated how adherence to dietary guidelines affects intestinal fat levels.
They used magnetic resonance imaging (MRI) scans to assess visceral fat levels in 2,580 participants.
The diet and physical activity were estimated through the questionnaire.
Adherence to the existing Dutch dietary guidelines was estimated by the score of the DHD-index on thirteen components.
These ingredients were: vegetables, fruits, whole food products, vegetables, nuts, dairy, fish, tea, liquid fats, red meat, processed meats, sugary drinks and alcohol.
The DHD-index ranges from 0 to 130, with a higher score indicating a healthier diet.
The average age of the participants was 56 56 years, and they had an average DHD-index score of 1.
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The data showed that the 10-point DHD-index score was 2.3 cm. Associated with low visceral fat.
Of these, the research team concluded: “Adherence to dietary guidelines predicted by the DHD-Index was associated with lower bowel fat.”
What is the Dutch diet?
The Food and Agriculture Organization of the United Nations (FFO) outlined the Dutch diet.
There are four food groups: fruits and vegetables; Bread, cereals and potatoes; Animal source food; Spread and cook the fat.
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In addition there is a beverage group that includes water, tea and coffee.
Overall, the Dutch diet recommends “more plant-based” foods than “animal-based foods”.
The recommended intake of fruits and vegetables is 400 grams per day, including at least 90 grams of brown bread, whole bread or other whole products.
“Eating weekly” is recommended – beans may contain cranberries, soybeans, pinto beans, red kidney beans, black eye beans and green peas.
Other examples of lentils include lentils, lima beans, mugi beans, kennel beans and yellow split peas.
The Additional Dietary Guide includes 15 grams of unsalted nuts per day, and only one oily fish is served per week.
Three cups of tea per day is appropriate, but if you prefer to drink coffee, then choose filtered coffee.
When cooking, soft margarine, liquid cooking fat and vegetable oil are better than hard margarine with butter.
And a few portions of dairy, such as milk or yogurt, are promoted daily.
As in the UK, consumption of red or processed meat is best avoided, and salt intake should be limited to no more than six grams per day.
Dutch guidelines advise not to drink alcohol or take more than one glass a day.
The FOA added to reduce the consumption of sugary drinks.
