Lose weight in a healthy way: With this diet you will get rid of the dangerous abdominal fat

Simple recipes for day to day: Lose weight in a healthy way: With this diet you will get rid of the dangerous belly

In his new book “Our anti-abdominal fat program”, nutritionist Matthias Riedl explains the risks of abdominal fat and what helps against harmful kilos. The right recipes will help you.

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Belly fat is one of the biggest health risk factors of all. Contrary to popular belief, thin people can also be affected, which makes abdominal fat especially insidious, since often only the so-called body mass index (BMI) is analyzed. However, this says nothing about the percentage of fat in the abdomen.

Two-thirds of Germans have too much belly fat

Meanwhile, two-thirds of the German population are affected by the phenomenon of dangerous abdominal fat and thus increase their risk of cardiovascular disease, stroke and type 2 diabetes. average woman in Germany a waist circumference of 90 centimeters and the average man from about 100 centimeters a value of 80 centimeters or more is assumed to have a significantly increased risk of cardiovascular disease.

More about nutrition

What makes internal abdominal fat, so-called visceral fat, so dangerous nutritionist Matthias Riedl has already explained in detail in an interview with FOCUS Online.

In their new book “Our Anti-Belly Fat Program,” Riedl and three colleagues also show how you can get your waist back and effectively reduce the risk of belly fat. Above all, the right diet and nutritious and healthy recipes for everyday life play an important role. Below are three recommended recipes against excess abdominal fat that doctors recommend:

Three recipe suggestions from the anti-belly fat guide

1. Papaya Overnight Oats Coffee

For 2 persons

Preparation: 15 minutes

Fountains: 8 hours (overnight)


  • 400 ml of sugar-free cashew nut drink
  • 1. teaspoon of cocoa powder (not defatted)
  • 60 g soft gluten-free oat flakes
  • 2 tablespoons chia seeds
  • 50ml espresso
  • 1 pinch ground cardamom
  • 250g papaya
  • 1 kiwi
  • 1 tablespoon cocoa nibs

Nutritional values ​​per serving: approximately 310 kcal, 10 g EW, 11 g F, 35 g KH, 12 g BST, 3.9 g MUFA


  1. Mix the cashew nut drink and 1 teaspoon of cocoa powder in a bowl the night before. Mix oatmeal and chia seeds. Finally stir the espresso, cardamom and 2 teaspoons of maple syrup into the flake mixture. Cover and let the oats soak in the refrigerator for about 8 hours, preferably overnight.
  2. The next morning, divide the cashew flake mixture into bowls. If necessary, cut the papaya in half, remove the seeds and peel, then cut it into cubes of about 1 cm. Peel the kiwi, cut it in half lengthwise and cut into thin slices.
  3. To serve, spread papaya and kiwi over overnight oats. Sprinkle with the cocoa nibs and remaining cocoa powder.

Bonus tip: If you like, you can soak the oatmeal and chia seeds in an almond drink or unsweetened oatmeal.

2. Tuscan Spinach Crepes

For 2 persons

Preparation: 30 minutes

Fountains: 20 minutes


  • 60 g baby spinach
  • 125g wholemeal spelled flour
  • 2 eggs (size M)
  • 200 ml of milk (1.5% fat)
  • Salt, pepper from the mill
  • 200g small courgettes
  • 150 g small vine tomatoes
  • 8 black olives (pitted)
  • 1 clove garlic
  • 2 tablespoons extra virgin olive oil
  • 30g parmesan shavings

Nutritional values ​​per serving: approximately 595 kcal, 28 g EW, 28 g F, 51 g KH, 10 g BST, 3.5 g MUFA


  1. For the dough, classify the spinach, wash and dry, removing the thick stems. Reserve a few leaves for garnish, chop the rest coarsely, and place in a tall bowl to mix with the flour, eggs, and milk. Puree everything with a hand blender to a smooth batter, season with salt and pepper and let rise for about 20 minutes.
  2. In the meantime, clean and wash the courgettes, cut them in half lengthwise and cut into slices about 1 cm thick. Wash and cut the tomatoes into quarters, removing the stems. Drain and cut the olives in half. Peel the garlic, chop it finely and mix it with the courgette slices.
  3. Fry in a coated pan (approx. 20 cm diameter) in 1 tablespoon of oil over medium heat for about 3 minutes. Remove from heat, mix in the tomatoes and olives. Season the vegetable mixture with salt and pepper and keep warm.
  4. Preheat the oven to 80°C. Clean the pan with kitchen paper and heat ½ tablespoon of oil in it. Mix the batter again, then pour half the batter into the skillet and cook over medium-high heat until a pancake forms, 2 to 3 minutes. Flip and cook the other side for 2 to 3 minutes. Remove the pancake from the pan and keep it warm on a plate in the oven. Cook another pancake in the same way using the remaining batter in the remaining oil.
  5. To serve, place the spinach crepes on preheated plates and top each with half of the vegetable mixture. Sprinkle with Parmesan shavings and reserved spinach leaves.

Book suggestion (ad)

“Our anti-abdominal fat program: healthy and fit with a slim core” by Matthias Riedl et al.

3. White asparagus with avocado cream

For 2 persons

Preparation: 20 minutes

Draw: 20 minutes


  • 600 g of white asparagus
  • Salt
  • 30 g dried tomatoes (in oil)
  • 1 tarragon stick
  • 2 spring onions
  • 2 tablespoons gluten-free white wine vinegar
  • pepper grinder
  • 2 tablespoons extra virgin olive oil
  • ½ organic lime
  • 1 avocado
  • 100g Greek yogurt (0.2% fat)
  • Chili Flakes (Pul Biber)

Nutritional values ​​per serving: approximately 290 kcal, 8 g EW, 20 g F, 15 g KH, 8 g BST, 2.5 g MUFA


  1. Wash and peel the asparagus, cut off the woody ends. Cook the sticks in boiling salted water with the lid on over medium heat for 5 to 10 minutes until al dente. Remove, rinse with cold water and drain, removing 100 ml of the cooking water from the asparagus.
  2. Meanwhile, drain and finely chop the tomatoes. Wash the tarragon, dry it, remove the leaves and finely chop it. Clean and wash the spring onions and cut them into thin rings. Mix everything with vinegar, 6 tablespoons of asparagus cooking water, salt, pepper and oil. Pour the marinade over the asparagus and let stand for about 20 minutes.
  3. Meanwhile, wash the lime in hot water, pat dry and finely grate ½ teaspoon of zest, squeeze 1 tablespoon of lime juice. Cut in half and pit the avocado and remove the pulp from the skin. Puree yogurt, remaining asparagus cooking water, lime juice and zest in a tall bowl with a hand mixer, season with salt and pepper.
  4. To serve, arrange asparagus on plates, drizzle with half of the avocado cream and sprinkle with a pinch of chili. Serve the rest of the cream separately.

You can find more in-depth articles on the topic of healthy weight loss here:

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