Visceral fat is stored inside the abdominal cavity and, as such, can accumulate around many vital organs of the body, including the pancreas, liver and intestines. If a person has too much visceral fat, the risk of serious illnesses such as type 2 diabetes and cardiovascular disease increases. But the good news is that visceral fat is extremely receptive to lifestyle measures, such as eating well, exercising, sleeping, and minimizing daily stress. While there is not a single food that can eliminate visceral fat, there are certain foods that will play a role in reducing overall body fat levels, helping to control the stress hormone cortisol (which can contribute to visceral fat) and Help keep appetite levels under control.
Ruth Tongue, a nutritionist at FOGA, recommended five foods to include in her diet.
Many studies have shown that people with abdominal obesity had reduced visceral fat levels when fiber was introduced into their diet.
Ruth advised: "For a quick way to increase your fiber, I would recommend FOGA Plantshakes, which are a delicious variety of instant plant-based shakes that contain at least 3 g of fiber per serving."
There are many reasons why eating plant foods will help keep visceral fat levels under control, according to Ruth, one of which is the effect that polyphenols (the antioxidant substances found in plant foods) have on the release of blood sugar after eating
She explained: “We know that people who have better control of blood sugar are less likely to have abdominal fat.
"Eat a variety of fruits and vegetables of different colors during the day to keep the intake of polyphenols as diverse as possible."
Not the probiotics, which are the healthy bacteria found in their trillions in the intestine, but the food they feed on: the prebiotics.
Ruth said: "These types of fiber found in all plant foods, but particularly in foods such as onions, garlic, leeks, bananas and asparagus, help keep the gut microbiome prosperous, in turn we know that People with a more diverse microbiome have lower levels of visceral fat.
“A vegetable-based stir fry is an excellent way to include tons of these probiotics in your diet, or if you want to start the day with a healthy smoothie, mix a FOGA plant shake with your favorite milk and maybe a handful of almonds to an additional prebiotic solution. "
Monounsaturated (healthy) fats
It may seem contradictory that eating more fat can reduce body fat, Ruth said, but it has been shown that eating a diet rich in MUFA (monounsaturated fatty acids) found in foods such as avocado, olive oil and nuts Reduces central fat storage. .
He added: “Avocados are very versatile: snack in half an avocado with a little lemon, chili and salt, mix half in a smoothie to get a delicious creaminess or mix with a little soy sauce, ginger and some honey For an Asian-inspired dip. . "
It has been suggested that the calcium found in dairy products has a direct effect on reducing abdominal fat; In fact, a study of dieters found that in people who received daily calcium or natural yogurt supplements, yogurt consumers had a great loss of fat, and more of it was from the belly area.
Ruth said: "Natural yogurt is an abundant snack at any time of the day: add some berries and seeds for a perfect start to the day or mix with cucumber and mint to get a low-fat alternative to your purchased Tzatziki store."
So how can you tell if you have high levels of visceral fat?
Ruth advised: “The easiest way to know if you have visceral fat is to measure your waist, measure at the level of the navel. In women, a waist circumference of 35 inches or more is generally considered a sign of excess visceral fat. In men, it's 40 inches. "
When it comes to a general diet to follow to eliminate visceral fat, studies have shown that the keto diet is effective.