Visceral fat is stored in the abdominal cavity along with many vital organs, such as the liver, pancreas and intestines. This is why having large amounts of visceral fat can lead to serious long-term and life-threatening health problems. Among the complications that may arise are type 2 diabetes, heart disease and heart attacks. Eating foods high in saturated fat has been linked to high levels of visceral fat, so making changes in what you eat is a recommended way to eliminate this type of body fat.
But when it comes to choosing a diet, which has been the most effective in reducing visceral fat?
Low carbohydrate diets have been found beneficial in banishing visceral fat.
Several studies have shown that a low carb diet is more effective in reducing visceral fat than low fat diets.
An eight-week study of 69 overweight men and women found that people who followed a low carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet. fat
A popular diet that reduces carbohydrate intake is the ketogenic diet.
The diet replaces carbohydrates with fat and puts the body in a metabolic state called ketosis.
A study that included 28 overweight and obese adults concluded that those who followed a ketogenic diet lost more fat, especially visceral fat, than people who followed a low-fat diet.
Participants did this while eating approximately 300 more calories per day.
Another diet that has proven effective in reducing visceral fat is a reduced calorie diet.
One study compared the popular methods of weight loss: a high-dairy diet, abdominal exercise and a low-calorie diet.
Of the three, the reduced calorie diet proved to be the best.
Participants revealed a 12 percent reduction in visceral fat and a five percent decrease in overall body fat.
Portion sizes were measured with fingers and hands, and snacks were not allowed.
When it comes to what foods to eat, the American Journal of Clinical Nutrition research found that whole grains significantly reduce abdominal fat.
The reason they found that refined grains tend to make you feel less full and can interfere with blood sugar levels.
This can help with appetite control and, therefore, lead to weight loss.