Visceral fat is deemed harmful because it’s stored in the abdominal cavity next to many vital organs, including the liver, stomach and intestines. A person with high levels of visceral fat can be at increased risk of developing insulin resistance, heart disease and other metabolic syndromes. Eating a diet high in saturated fat can lead to visceral fat build-up, so making changes to what you eat is key to helping reduce it. But with so many diets to choose from, which one is best at reducing visceral fat?
When it comes to specific foods to eat to get rid of visceral fat, experts recommend eating more soluble fibre
Low-carb diets have been shown to be effective at getting rid of this type of body fat.
A number of studies have demonstrated a low-carb diet is more effective at reducing visceral fat than low-fat diets.
An eight-week study involving 69 overweight men and women 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.
When it comes to specific foods to eat, experts recommend eating more soluble fibre.
There are two types of fibre – soluble and insoluble.
Soluble fibre is particularly good for fat loss because it mixes with water, forming a viscous gel-like substance, and helps slow down the delivery of digested food from the stomach to the intestines.
When soluble fibre reaches the colon it’s fermented by gut bacteria and turned into short-chain fatty acids – a major source of nutrition for colon cells.
Through this process, a person’s appetite can be suppressed, helping get rid of visceral fat.
Studies have demonstrated how short-chain fatty acids to this – they help increase levels of fullness hormones, such as cholecystokinin, GLP-1 and PYY.
They can also help reduce levels of the hunger hormone ghrelin.
A study involving 1,114 people found increasing soluble fibre intake by 10g daily could reduce the risk of visceral fat gain by up to 3.7 per cent.
While most sources of fibre contain both soluble and insoluble fibre, here are five of the best sources of soluble fibre:
- Sweet potato
- Kidney beans
Including plenty of protein in your diet could also help get rid of visceral fat.
Research has shown eating more protein can help fend off hunger by increasing levels of the fullness hormones GLP, PYY and cholecystokinin.
It’s also been found to reduce levels of the hunger hormone ghrelin.
And the addition of probiotics could also be key in getting rid of visceral fat.
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