Visceral fat is considered harmful because it’s stored in the abdominal cavity next to many vital organs, including the liver, pancreas and intestines. Carrying excess visceral fat can increase a person’s risk for developing a number of serious long-term, and even life-threatening, health complications, from type 2 diabetes to heart attack and stroke. Eating a diet high in saturated fat can lead to visceral fat build-up, but the good news is changes to diet can help reduce it. With so many fat loss diets to choose from, which one is considered best for getting rid of visceral fat?
The keto diet, its full name ketogenic diet, has been hailed for helping get rid body fat – especially visceral fat
The keto diet, its full name ketogenic diet, has been hailed for helping get rid body fat – especially visceral fat.
Shown to be effective at reducing the harmful fat in a number of studies, the keno diet is a form of low-carb diet, which is high in healthy fats and protein.
A 12-week study carried out by Ohio State University found the kept diet produced “striking” results, demonstrating “constant loss of body mass, fat mass, enhanced insulin sensitivity, and loss of visceral fat.
The 29 participants who completed the study chose to follow either a keto diet or a mixed diet.
participants were on average overweight, but not considered obese.
The participants who ate the mixed diet consumed their normal diet, but were allowed to increase their intake of whole, non-processed foods.
The only request by the researchers was they maintained a minimum carbohydrate intake of 40 per cent.
No limitations regarding calorie intake were in place for either group – they were just instructed to eat until they felt full.
Participants on the keto diet lose greater mass, with average weight loss being around 7.7kg more than any participants in the mixed diet group.
Average visceral fat volume also decreased considerably more in the keto group.
A kept diet typically limits carbs to 20 to 50g per day.
Food you may want to consider while on the keto diet include:
- Low-carb vegetables such as broccoli, asparagus, mushrooms and spinach
- Meat and poultry
- Nuts and seeds
Alongside eating a healthy diet, it’s also important to regularly exercise to get rid of visceral fat.
When it comes to the best type of exercise to do, many studies have shown aerobic exercise to be most effective.
Aerobic exercise has even been shown to help lose visceral fat even without dieting.
An analysis of 15 studies in 852 people found moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.
When it comes to an essential of many meals, oil, a certain one is considered better at helping get rid of visceral fat.
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