Visceral fat is considered dangerous because it is a type of body fat stored inside the abdominal cavity. It is found near several vital organs, so it increases a person's risk of developing serious health problems. It has been found that eating a poor diet leads to the accumulation of visceral fat, so it is recommended to make changes in the food you are eating.
Diet plans are highly recommended for losing weight and losing fat, but with so many diets to choose from, which one is considered better?
It has been found that low carb diets help eliminate visceral fat, and one in particular that has proven its effectiveness is the ketogenic or ketogenic diet.
The keto diet shares many similarities with the Atkins diet, drastically reducing carbohydrate intake and replacing it with fat.
A reduction in carbohydrates puts the body in a metabolic state called ketosis.
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How to get rid of visceral fat: What is the best diet to reduce harmful belly fat? (Image: GETTY)
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.
Low carb diets in general have proven to be key to visceral fat loss.
A greater proportion of fat people who lose in low carb diets seems to come from the abdominal cavity.
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Low carb diets have also been shown to lead to greater weight loss at first.
Studies show that people with low carb diets lose more weight, faster, than those who follow low fat diets.
It is believed that this happens because low carb diets act to remove excess water from the body, reducing insulin levels and causing rapid weight loss in the first week or two.
In studies comparing low-carb and low-fat diets, people who restrict their carbohydrates sometimes lose two or three times more weight, without being hungry.
How to get rid of visceral fat: the keto diet has proven effective (Image: GETTY)
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.
But after that, the difference in weight loss between diets was negligible.
Other ways to get rid of visceral fat
Diet is not the only way to get rid of visceral fat: regular aerobic exercise has also been shown to be effective.
An analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.
The authors found that moderate and high intensity aerobic exercises were more effective in reducing visceral fat without dieting.
But combining regular aerobic exercise with a healthy diet is more effective in attacking visceral fat than doing just one.
Examples of aerobic exercise include fast walking, biking, walking and pushing a lawnmower.
As part of government guidelines, adults between the ages of 19 and 64 should aim for at least 150 minutes of moderate aerobic activity each week along with strength exercises on two or more days a week.