Visceral fat is considered the most dangerous type of body fat because it is stored in the abdominal cavity along with many vital organs, such as the liver, stomach and intestines. If a person has high levels of visceral fat, they have a higher risk of developing serious health conditions, such as type 2 diabetes and cardiovascular disease, so it is important to make simple lifestyle changes to help reduce it. It has been found that a diet high in saturated fat contributes to the accumulation of visceral fat, so it is highly recommended to make changes in what you eat. In addition to reducing saturated fat intake, several studies have found that eating more protein is an excellent long-term strategy to get rid of visceral fat.
Proteins have been shown to be an important macronutrient when it comes to losing weight, reducing cravings by 60 percent, increasing metabolism by helping a person eat fewer calories per day.
One study showed that the amount of protein consumed was inversely related to fat in the abdomen.
Participants who ate more and better protein had much less abdominal fat.
Another study showed that the protein was related to a significantly lower risk of increased abdominal fat over a period of five years.
The study also showed that refined carbohydrates and oils were related to higher amounts of abdominal fat.
Eating fruits and vegetables was also related to small quantities.
When it comes to the best sources of protein to eat, tempeh is becoming increasingly popular and also has additional health benefits.
A 100 g serving of tempeh contains about 19 g of protein.
Tempeh is made from soybeans, like tofu, and is made through a fermentation process.
One study found that protein-rich soy snacks improved appetite, satiety and diet quality compared to high-fat snacks.
Compared to meat-based protein, soy-based protein has been shown to have the same impact on weight loss.
In a 2014 study, 20 obese men underwent a diet high in protein, but were given protein based on soy or meat.
After two weeks, they discovered that both diets led to weight loss, a decrease in hunger and an increase in fullness.
Nor were there significant differences between the two protein sources.
Along with changes in diet, exercise has also proven effective in reducing visceral fat.
It has been shown that the most effective exercise is aerobic exercise, for example, walking, running and swimming.
When it comes to a general diet to follow to eliminate visceral fat, the keto diet has proven to be more effective.