How to get rid of visceral fat: Experts recommend six foods to shift the belly fat

Dr Zoe Williams discusses visceral fat on This Morning

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Visceral fat or belly fat can be more difficult to shift due to a variety of reasons. Insulin resistance is one such factor as visceral fat is correlated with this. Poor digestion is another key factor. Experts recommend adding six foods to your diet which could not only shift belly fat easier but help against insulin resistance and aid in better digestion.

A study carried out by Forest Baptist Medical Centre found eating 10g of soluble fibre a day resulted in a 3.7 per cent reduction in visceral fat over five years.

Soluble fibre forms a gel-like consistency when it reaches the stomach, making you feel fuller for longer and also helping block the absorption of cholesterol.

The British Dietetic Association (BDA) lists the best sources of fibre.

The foods recommended to add to your diet to help shift the belly fat easier include:

  • Sweet potato
  • Hummus
  • Peas
  • Apples
  • Broccoli
  • Figs

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“Fibre slows the speed of digestion, which makes you feel full and may help you eat less and stay satisfied longer,” said Marisa Moore, dietician.

“When you feel full after your meal, you’re less likely you reach for a bag of chips or cookies an hour later.

“In addition to making you feel full, fibre plays another important role in weight loss.

“Because fibre helps slow down digestion, it also slows down how quickly your body responds to the carbohydrates you eat and can help you better manage your insulin and blood sugar.”

How much fibre should we be eating?

Adult women should consumer at least 25g of fibre a day, however this should be slowly incorporated if a diet has been lacking in fibre.

Adult men should target about 38 grams, or 14 grams for every 1,000 calories.

This is because a person may experience gastrointestinal issues due to the high content of fibre added.

How to get more fibre in your diet to shift belly fat easier

Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre, advised the NHS.

The health body added: “Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.

“Go for potatoes with their skins on, such as a baked potato or boiled new potatoes.

“Add pulses like beans, lentils or chickpeas to stews, curries and salads.

“Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.”
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