Visceral fat is considered dangerous because of where it is stored in the body: in the abdominal cavity next to many vital organs. For this reason, if a person allows visceral fat to accumulate, he increases his risk of developing more serious health problems, such as type 2 diabetes and cardiovascular disease. So what can you do to get rid of visceral fat? A diet high in saturated fat can lead to the accumulation of visceral fat, so making some simple changes in what you eat can help reduce it.
While it is important to reduce the intake of saturated fats, not all fats are harmful.
A small amount of fat is an essential part of a healthy and balanced diet, explains the NHS.
But unsaturated fat is much better than saturated fat. Unsaturated fat can be found in avocado, olive oil, nuts and blue fish.
Healthy fats are also a key component in a diet that has proven effective in eliminating visceral fat: the ketogenic or ketogenic diet.
The keto diet is a very low carb diet, and carbohydrates are replaced with fat.
This puts the body in a natural metabolic state called ketosis.
A study involving 28 obese and overweight adults found that those who followed a ketogenic diet lost more fat, especially visceral fat, than those who followed a low-fat diet.
They also did this while eating approximately 300 more calories per day.
Low carbohydrate diets, such as the keto diet, can also help with weight loss and fat loss in other ways.
Eating low carb leads to an automatic appetite reduction, and studies have consistently shown that when people reduce carbohydrates and eat more protein and fat, they end up eating fewer calories.
This type of diet can also lead to greater weight loss at first.
A study in obese adults found that a low carb diet is particularly effective for up to six months, compared to a conventional weight loss diet.
After that, the difference in weight loss between diets was negligible.
The foods included in the keto diet are:
Low carb vegetables
It has also been found that eating more protein helps to obtain visceral fat.
A protein-rich food that you may consider including in your diet is tempeh.