How to get rid of visceral fat: Best diet for reducing the harmful belly fat

Visceral fat is deemed harmful because it’s stored in the abdominal cavity next to many vital organs, including the liver, pancreas and intestines. Having high levels of visceral fat can increase the risk of serious long-term and life-threatening health conditions, such as heart attack and heart disease. A diet high in saturated fat can lead to visceral fat build-up, so it’s important to look at what you’re eating to help reduce it. A range of different diets have been found to aid weight loss, but which one is considered best for losing visceral fat?

A reduced calorie diet was found to be best at getting rid of visceral fat

One study compared popular weight loss methods – a high dairy diet, abdominal exercise and a reduced calorie diet.

Of the three, the reduced calorie diet was found to be best.

Participants revealed a 12 per cent reduction in visceral fat and a five per cent decrease in overall body fat.

Portion sizes were measured using fingers and hands, and snacking wasn’t allowed.

When it comes to what foods to eat, research from the American Journal of Clinical Nutrition found a calorie-controlled diet including whole grain significantly reduce abdominal fat.

The reason being they found refined grains tend to leave you feeling less full and may interferer with blood sugar levels.

This can help with appetite control and therefore lead to weight loss.

The British Dietetic Association (BDA) lists the best sources of whole grains. 

Here are four:

• Oatmeal
• Rye bread
• Brown rice
• Quinoa

Another important part of your diet to get rid of visceral fat should be fibre.

A study carried out by Wake Forest Baptist Medical Centre found eating 10g of soluble fibre a day led to a 3.7 per cent reduction in visceral fat over the course of five years.

Soluble fibre forms a gel-like consistency when it reaches the stomach, helping you feel full and blocking the absorption of cholesterol.

The BDA lists the best fibre rich food choices, which also contain soluble fibre.

These include:

• Starchy foods – sweet potato
• Beans and pulses – baked beans
• Vegetables – peas
• Fruits – banana
• Seeds – linseeds
• Nuts – almonds

Saturated fat is considered a ‘bad’ fat, especially when eaten in large amounts, and can be found in butter, cheese and red meat.

But not all fats are bad, and some have even been found to help aid visceral fat loss.

A study carried out by the American Diabetes Association found a higher intake of monounsaturated fats led to lower central fat distribution.

Monounsaturated fat is a type of unsaturated fat which are generally found in plant foods. Another is polyunsaturated.

Alongside eating a healthy, calorie-controlled diet, regular exercise is also key to losing visceral fat.

Experts have revealed the best type of exercise to get rid of visceral fat. 

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