Visceral fat is a key player in a variety of health problems because it’s stored in the abdominal cavity next to many vital organs. Having high levels of visceral fat can increase the risk of type 2 diabetes and cardiovascular disease.
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How to get rid of visceral fat: Best diet to reduce the belly fat
When it comes to getting rid of visceral fat it’s important to look at the foods you’re eating because eating a poor diet can lead to visceral fat build-up.
Foods that contain trans fats should be avoided, but studies have suggested shirataki noodles, traditional Japanese noodles may help reduce visceral fat.
Shirataki noodles are thin, translucent, gelatinous noodles made from konyac yam, and may prove effective at getting rid of visceral fat because of their soluble fibre content.
Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through the digestive system.
Studies show this type of fibre promotes weight loss by helping a person fell full, so they naturally eat less.
It may also decrease the number of calories the body absorbs from food.
An observational study in more than 1,100 adults showed how soluble fibre can help fight belly fat.
The study found for every 10g increase in soluble fibre intake, belly fat gain decreased by 3.7 percent over a five-year period.
Other good food sources of soluble fibre include Brussels sprouts, avocados, legumes and flaxseed.
But when it comes to an overall diet to follow, research has suggest a low-carb diet to be most effective at getting rid of visceral fat.
An eight-wee study involving 69 overweight men and women found those who followed a low-carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet.
One low-carb diet which has proven particularly effective is the ketogenic, or keto, diet.
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How to get rid of visceral fat: Get this much sleep a night
Ketogenic diets drastically reduce carb intake and replace it with fat, putting the body into a natural metabolic state called ketosis.
One study involving 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people following a low-fat diet.
The participants did this while eating roughly 300 more calories per day.
But diet isn’t the only lifestyle change you should make if you want to get rid of visceral fat.
Regular exercise has also been shown to be effective – particularly cardio.
Many studies have shown aerobic exercise can help a person lose visceral fat even without dieting.
An analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.
The researchers found moderate and high-intensity aerobic exercises were more effective at reducing visceral fat without dieting.
But combining regular aerobic exercise with a healthy diet is more effect at targeting visceral fat then doing either one alone.
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