Visceral fat is considered harmful because it is stored in the abdominal cavity along with many vital organs, such as the liver, pancreas and intestines. Having an excess of visceral fat can increase a person's risk of developing a series of serious long-term and even life-threatening health complications, from type 2 diabetes to heart attack and stroke. Eating a diet high in saturated fat can lead to the accumulation of visceral fat, but the good news is that changes in the diet can help reduce it. With so many diets to lose fat to choose from, which one is considered best to get rid of visceral fat?
The keto diet, its full name of ketogenic diet, has been acclaimed for helping to eliminate body fat, especially visceral fat.
It is shown to be effective in reducing harmful fat in several studies, the keno diet is a form of low carb diet, which is high in healthy fats and proteins.
A 12-week study conducted by the Ohio State University found that the diet maintained produced "surprising" results, demonstrating a "constant loss of body mass, fat mass, increased insulin sensitivity and loss of visceral fat."
The 29 participants who completed the study chose to follow a keto diet or a mixed diet.
participants were overweight average, but they were not considered obese.
Participants who ate the mixed diet consumed their normal diet, but were allowed to increase their intake of whole, unprocessed foods.
The researchers' only request was that they maintained a minimum carbohydrate intake of 40 percent.
There were no limitations regarding calorie intake for any of the groups: they were only told to eat until they felt full.
Keto diet participants lose more mass, with an average weight loss of about 7.7 kg more than any participant in the mixed diet group.
The average volume of visceral fat also decreased considerably more in the keto group.
A maintained diet generally limits carbohydrates to 20 to 50 g per day.
The foods you can consider while on the keto diet include:
Low carb vegetables such as broccoli, asparagus, mushrooms and spinach
Meat and poultry
Nuts and seeds
In addition to eating a healthy diet, it is also important to exercise regularly to eliminate visceral fat.
When it comes to the best type of exercise, many studies have shown that aerobic exercise is the most effective.
It has even been shown that aerobic exercise helps lose visceral fat even without dieting.
An analysis of 15 studies in 852 people found that moderate and high intensity aerobic exercises were more effective in reducing visceral fat without dieting.
When it comes to an essential element of many foods, the oil is certainly considered best to help eliminate visceral fat.