Visceral fat is considered harmful because of where it is stored in the body. It accumulates in the abdominal cavity with many vital organs, which increases the risk of developing serious health problems, such as type 2 diabetes and cardiovascular disease. A series of poor lifestyle choices can lead to high levels of visceral fat, such as eating a poor diet, so making changes to the foods you eat can help you get rid of it. But with so many fat and weight loss diets, which one is considered better?
It has been found that low carb diets have a variety of different benefits that can help with visceral fat loss: the first is a reduction in appetite.
Studies have consistently shown that when people reduce carbohydrates and eat more protein and fat, they end up eating much less calories.
Low carb diets have also shown rapid results, particularly in the first few weeks.
It is believed that this is because low carb diets act to remove excess water from the body, reduce inulin levels and lead to rapid weight loss in the first week or two.
Finally, it has been shown that low carb diets lead to a greater proportion of fat loss from the abdominal cavity.
In an eight-week study that included 69 overweight men and women, scientists discovered 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.
There are several low carb diets, but a popular one in recent times is the ketogenic diet.
The keto diet dramatically reduces carbohydrate intake and replaces it with fat, putting 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 people who followed a low-fat diet.
Participants also did this while eating approximately 300 more calories per day.
So what foods are included in the keto diet?
Foods considered part of the keto diet include:
Meat and poultry
Low carb vegetables such as kale, broccoli and cauliflower
Nuts and seeds
In addition to making changes in what you eat, regular exercise can help eliminate visceral fat: the most effective exercise has proven to be aerobic exercise.
Studies have shown that aerobic exercise can help people lose visceral fat, even without dieting.
An analysis of 15 studies in 852 people compared how well different types of exercise reduce visceral fat without dieting.
The researchers found that moderate and high intensity aerobic exercises were more effective in reducing visceral fat without dieting.
It has also been found that a certain beverage helps eliminate visceral fat.