Visceral fat is considered harmful because of where it is stored in the body: in the abdominal cavity next to many vital organs. Because of its position in the body, having high levels of visceral fat can increase a person's risk of developing serious health conditions, such as type 2 diabetes and cardiovascular disease. But some simple lifestyle changes can help you get rid of it.
Eating a poor diet can lead to the accumulation of visceral fat, so it is recommended to make changes in what you eat.
When it comes to something essential in cooking and in many meals, oil, which one should you choose to help eliminate visceral fat?
Coconut oil has proven to be increasingly popular in recent years and has even earned the status of "superfood."
Several studies have shown the positive impact it can have on visceral fat.
READ MORE: How to get rid of visceral fat: why this food could help reduce harmful belly fat
How to get rid of visceral fat: What is the best cooking oil to reduce belly fat? (Image: GETTY)
Studies show that medium chain fats in coconut oil can increase metabolism and decrease the amount of fat you store in response to high calorie intake.
Controlled studies suggest that it can also lead to abdominal fat loss.
In one study, obese men who drank coconut oil daily for 12 weeks lost an average of 1.1 inches from their waistlines without intentionally changing their diets or exercise routines.
To increase the loss of abdominal fat, it is better to take approximately two tablespoons (30 ml) of coconut oil per day, which is the amount used in most studies.
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Coconut oil has also been shown to reduce hunger, helping you eat less, which could help with visceral fat loss.
In one study, variable amounts of medium and long chain triglycerides were fed to six healthy men.
Men who consumed more MCT ate 256 fewer calories per day, on average.
Another study in 14 healthy men found that those who ate more MCT at breakfast ate fewer calories at lunch.
How to get rid of visceral fat: Coconut oil has been shown to reduce visceral fat (Image: GETTY)
When it comes to a general diet to follow to get rid of visceral fat, low carb diets have proven effective.
In an eight-week study that included 69 overweight men and women, scientists found that people who followed a low carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those with a low fat diet.
A low carb diet that helps reduce visceral fat is the ketogenic diet.
Also known as the keto diet, the diet dramatically reduces carbohydrate intake and replaces it with fat, putting the body in a natural metabolic state called ketosis.
A study that included 28 overweight and obese adults found that those who followed a ketogenic diet lost more fat, especially visceral fat, than those who followed a low-fat diet.
Participants did so while eating approximately 300 more calories per day.
How else can you get rid of visceral fat?
In addition to making dietary changes, regular exercise can eliminate visceral fat.
Many studies have shown that aerobic exercise can help you lose visceral fat, even without dieting.
An analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.
They discovered that moderate and high intensity aerobic exercises were more effective in reducing visceral fat without dieting.