Dr Zoe Williams discusses visceral fat on This Morning
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Visceral fat lurks within the abdominal cavity, which contains the greater part of the digestive tract, the liver and pancreas. If visceral fat gains a foothold in this area, it can increase your risk of cardiovascular disease and type 2 diabetes. Fortunately, you can eliminate belly fat by modifying your lifestyle.
Diet is integral to this effort and particular items have been championed for their visceral fat-busting prowess.
One of these hero items is doenjang, suggests research published in the journal Nutrition Research and Practice.
According to the study researchers, doenjang is “one of the most commonly used seasonings in Korean cuisine”.
It is a fermented soybean product that has previously been reported to have a “anti-obesogenic effect” in animal models, they reported. Anti-obesogenic simply means countering the onset of obesity.
The researchers aimed to test the hypothesis that doenjang supplementation reduces body weight and changes body composition in overweight adults.
A total of 51 overweight adults participated in the study.
A group of overweight males and females were randomly assigned to either a doenjang supplement group or a placebo group for a 12-week randomised, double-blind and placebo-controlled study.
After the 12-week study, the doenjang supplementation group had significant reductions in body weight, body fat mass and body fat compared to the placebo group.
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Crucially, the supplementation of doenjang resulted in a “significant reduction” in visceral fat, the study researchers observed.
“The present study demonstrated that daily supplementation of 9.9 g dry/day of doenjang for 12 weeks reduces body weight and visceral fat in overweight adults,” they concluded.
General dietary tips
It is important to note that no single item will keep visceral fat bay; it is an overall commitment to a healthy diet that counts.
One top tip is to pack your diet full of protein.
Bupa explains: “Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do.”
The health body continues: “So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less.”
It advises including protein with each meal.
Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.
To maximise the benefits conferred from eating well, you should engage in regular physical exercise.
“Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace,” advises Harvard Health.
The health body also says to “create opportunities to add motion to routine tasks”.
“For example, park farther from your destination and walk the rest of the way, take the stairs instead of the elevator, and stand while you talk on the phone.”
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