Visceral fat is stored in the abdominal cavity next to many vital organs, including the liver, pancreas and intestines. This is why having high amounts of visceral fat can lead to serious long-term and life-threatening health problems. Among the complications that can arise are type 2 diabetes, heart disease and heart attacks. Eating foods high in saturated fat have been linked to high levels of visceral fat, so making changes to what you eat is a recommended way to get rid of this type of body fat.
Low-carb diets have been found beneficial to banishing visceral fat
But when it comes to picking a diet, which one has been proven most effective at reducing visceral fat?
Low-carb diets have been found beneficial to banishing visceral fat.
A number of studies have demonstrated a low-carb diet is more effective at reducing visceral fat than low-fat diets.
One 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.
A popular diet which reduces carb intake is the ketogenic diet.
The diet replaces carbs with fat and puts the body into a metabolic state called ketosis.
A study including 28 overweight and obese adults concluded those who followed a ketogenic diet lost more fat, particularly visceral fat, than people following a low-fat diet.
The participants did this while eating roughly 300 more calories per day.
Another diet which has been proven effective at reducing visceral fat is a reduced calorie diet.
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 whole grains 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.
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