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Visceral fat is considered harmful because it is stored in the abdominal cavity, close to many vital organs, including the liver, pancreas and intestines. Excess visceral fat can increase the risk of developing a number of serious, life-threatening, long-term complications, from type 2 diabetes to heart attacks and strokes. A diet high in saturated fat can lead to an accumulation of visceral fat, but the good news is that changes in diet can help reduce it. With so many diets from which to choose, which one is the best for getting rid of visceral fat?
The keto diet, its full name ketogenic diet, has been praised for helping to get rid of body fat – especially visceral fat.
In many studies, the keno diet is a type of diet low in carbohydrates, rich in protein and healthy fats.
A 12-week study by Ohio State University found that the preserved diet produced "striking" results, demonstrating "a steady loss of body weight, body fat, increased insulin sensitivity and visceral fat loss.
The 29 participants who completed the study chose to follow a keto or mixed diet.
On average, participants were overweight, but were not considered obese.
Participants who ate a mixed diet consumed their normal diet, but were allowed to increase their consumption of whole unprocessed foods.
The researchers' only request was to maintain a minimum carbohydrate intake of 40%.
No limit on caloric intake was in place for both groups – they were simply asked to eat until they felt satiated.
Keto diet participants lose more weight, with the average weight loss being about 7.7 kg more than any participant in the mixed group.
The average volume of visceral fat also decreased considerably more in the keto group.
A conserved diet usually limits carbohydrates to 20 to 50 grams per day.
The foods you may want to consider while on your diet include:
- Seafood
- Low carbohydrate vegetables such as broccoli, asparagus, mushrooms and spinach
- Cheese
- lawyers
- Meat and poultry
- Eggs
- Nuts and seeds
- berries
In addition to a healthy diet, it is also important to exercise regularly to get rid of visceral fat.
Regarding the best type of exercise to do, many studies have shown that aerobic exercise is the most effective.
It has even been shown that aerobic exercises help to lose visceral fat, even without dieting.
An analysis of 15 studies involving 852 people found that aerobic exercises of moderate and high intensity were the most effective at reducing visceral fat without dieting.
When it comes to the essentials of many meals, one oil is considered better to help get rid of visceral fat.
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