Visceral fat is considered harmful because it is stored in the abdominal cavity along with many vital organs. Having too much can increase the risk of serious diseases, such as type 2 diabetes and cardiovascular disease. Bad lifestyle choices, such as a poor diet, can lead to the accumulation of visceral fat, so making changes, like what you eat, can help eliminate visceral fat. Most weight loss and fat loss plans involve reducing certain foods: reducing foods high in saturated fat is one of the best ways to lose fat.
But eating more than other foods, particularly those rich in soluble fiber, can contribute to the loss of visceral fat.
Soluble fiber is the fiber that binds with water forming a thick gel that "settles" in the intestine.
This gel can dramatically reduce the movement of food through the digestive system and slow down the digestion and absorption of nutrients.
This creates a prolonged feeling of satiety and reduced appetite.
A review study found that an additional 14 g of fiber per day was related to a 10 percent decrease in calorie intake and a weight loss of 2 kg for four months.
In a five-year study, eating 10 g of soluble fiber per day was associated with a 3.7 percent reduction in the amount of fat in the abdominal cavity.
This implies that soluble fiber can be particularly effective in reducing visceral fat.
The best way to incorporate more fiber into your diet is to eat fruits and vegetables.
A popular food, which is a particularly good source of soluble fiber, is avocado.
An avocado contains about 4.5 g of fiber, of which 1.4 are soluble.
In addition to being a great source of soluble fiber, avocados contain monounsaturated fats, potassium and vitamin E.
When it comes to a general diet to follow, experts recommend low carb diets.
Many studies have shown that low carb diets are more effective in reducing visceral fat than low fat diets.
An eight-week study involving 69 overweight men and women found that those who followed a low carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those on a diet Low fat
In addition to making changes in your diet, it is also important to exercise regularly.
Studies have shown that aerobic exercise can help you lose visceral fat, even without dieting.
It has also been shown that a certain beverage helps eliminate visceral fat.