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Visceral fat is the most serious form of fat because it clings to vital organs in the body, such as the liver and intestines. Storing too much visceral fat can hamper vital functions, increasing the risk of chronic complications, such as heart disease. Fortunately, improving your diet is a robust countermeasure against belly fat, but what’s less understood is the importance of timing.
The main finding of a study published in the Journal of Applied Physiology found that daily intake of whey protein reduces visceral fat.
Whey protein – the protein fraction of whey, which is a liquid that separates from milk during cheese production – is usually supplemented with exercise regimens because it promotes muscle growth.
The present study examined the effects of the programmed intake of additional protein (20 g servings of whey protein, three times daily), added to the usual diet of overweight / obese adults.
Participants were divided into four groups: Whey Protein Only, Whey Protein and Resistance Exercise, or Whey Protein Training Program and Multi-Mode Exercise (Protein and Resistance Exercise, Intervals, Stretch / Yoga / Pilates, endurance exercise).
READ MORE: How to Get Rid of Visceral Fat: The Simple, Low-Intensity Exercise That Burns Belly Fat
According to Bupa, a balanced diet is an integral part of this effort.
“Try to eat at least five servings of fruits and vegetables a day and include high-fiber starches in meals,” advises the health body.
He also recommends:
- Consume low-fat dairy or soy drinks fortified with calcium
- Eat more beans, pulses, fish, and eggs
- Eat small amounts of unsaturated oil
- Drink six to eight glasses of water a day
- Avoid adding salt or sugar to your meals.
“And finally, cut out sports drinks, sugary drinks and other foods that have a lot of added sugar.”
You should also avoid processed sugars and complex carbohydrates.
“Instead, try including lots of soluble fiber foods such as flax seeds, avocados, blackberries and Brussels sprouts,” Holland and Barrett advise.
Why? The health organization explains, “This is because soluble fiber absorbs water and forms a gel that helps slow food down as it passes through your digestive system.
“It helps you feel fuller for longer, so you end up eating less and not over-snacking.”
Regular exercise is the other key part of reducing visceral fat.
“The starting point for controlling weight in general and fighting belly fat in particular is regular, moderate-intensity physical activity,” advises Harvard Health.
Depending on the health organization, you should work out at least 30 minutes per day (and maybe up to 60 minutes per day) to control weight and lose belly fat.
Moderate activity will increase your heart rate and make you breathe faster and feel warmer.
Examples of moderate intensity activities:
- Fast walk
- Water aerobics
- Ride a bike
- Dancing
- Doubles tennis
- Pushing a lawn mower
- Trek
- To rollerblade.
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