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How to get rid of visceral fat: three diet tips to reduce harmful belly fat

Visceral fat is stored in the abdominal cavity next to many vital organs, so having too much can increase the risk of serious health complications of a person. Eating a poor diet has been linked to the accumulation of visceral fat, so experts recommend making changes to the foods you eat.

Refined carbohydrates, fatty foods and beverages sweetened with fructose should be avoided, but other types of foods have been shown to help eliminate visceral fat.

Whole grains

An American Journal of Clinical Nutrition study found that a calorie-controlled diet that includes whole grains significantly reduced abdominal fat.

This is partly because refined grains make people feel less full and can interfere with blood sugar levels and appetite control.

Oatmeal, wild rice, buckwheat and quinoa are some good options for healthy whole grains that are on the list of the British Dietetic Association (BDA).

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Refined grains include white bread, bagels, cakes and white rice.


A study by the Wake Forest Baptist Medical Center found that eating 10 g of soluble fiber a day resulted in a 3.7 percent reduction in visceral fat for five years.

This is because soluble fiber forms a gel-like consistency when it reaches the stomach and, in addition to helping to keep it full, helps block cholesterol absorption.

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Visceral fat is directly related to higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol and insulin resistance.


Some good examples of fiber recommended by the BDA are brown rice, bananas, broccoli, almonds, peas and chickpeas.

Healthy fats

The type of fat you eat can affect your waist size in different ways.

A study by the American Diabetes Association found that a higher intake of monounsaturated fats led to a lower distribution of central fat and a decrease in insulin resistance.

Monounsaturated fat is present in olive oil and rapeseed, avocado and nuts.

Source: https://www.express.co.uk/life-style/health/1206360/how-to-get-rid-of-visceral-fat-diet-food-fibre-healthy-fats-wholegrains-reduce-belly-fat

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