How to get rid of visceral fat: Best diet to reduce the harmful belly fat – what to eat

21:47 02/10/2019 |

Visceral fat is considered harmful because of where it’s stored in the body. It builds up in the abdominal cavity next to many vital organs, increasing the risk of serious health problems developing, including type 2 diabetes and cardiovascular disease. A number of poor lifestyle choices can lead to high levels of visceral fat, such as eating a poor diet, so making changes to the foods you eat can help get rid of it. But with so many weight loss and fat loss diets out there, which one is considered best?

Low-carb diets have been found to have a variety of different benefits which can aid visceral fat loss – the first is a reduction in appetite.

Studies have consistently shown when people cut carbs and eat more protein and fat, they end up eating far fewer calories. 

Low-carb diets have also demonstrated fast results, particularly in the first couple of weeks.

This is believed to be because low-carb diets act to rid excess water from the body, lowering inulin levels and leading to rapid weight loss in the first week or two. 

Finally low-carb diets have been shown to lead to greater proportion of fat loss from the abdominal cavity. 

In an eight-week study including 69 overweight men and women, scientists found people who followed a low-carb diet lost 10 per cent more visceral fat and 4.4 per cent more total fat than those on a low-fat diet. 

There are number of low-carb diets, but a popular one in recent times is the keto, or ketogenic diet.

The keto diet drastically reduces carb intake and replace it with fat, putting the body into a natural metabolic state called ketosis.

A study involving 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet. 

Participants also did this while eating roughly 300 more calories per day.


So what foods are included in the keto diet?

Foods considered part of the keto diet include:

  • Avocados
  • Meat and poultry
  • Seafood
  • Low carb vegetables like kale, broccoli and cauliflower
  • Eggs
  • Olive oil
  • Nuts and seeds
  • Berries
  • Cheese
  • Dark chocolate

Alongside making changes to what you eat, regular exercise can help get rid of visceral fat – the most effective exercise has been shown o be aerobic exercise.

Studies have shown aerobic exercise can help people lose visceral fat, even without dieting.

An analysis of 15 studies in 852 people compared how well different types of exercise reduce visceral fat without dieting.

Researchers found moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting. 

A certain drink has also been found to help get rid of visceral fat.

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