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Visceral fat is considered dangerous because of its location in the body – in the abdominal cavity, near many vital organs. For this reason, if a person is allowed to accumulate visceral fat, his or her risk of developing more serious health problems, such as type 2 diabetes and cardiovascular disease, is increased. So what can you do to get rid of visceral fat? A diet high in saturated fat can lead to an accumulation of visceral fat. So you just need to make some simple modifications to your diet to reduce them.
If it is important to reduce your intake of saturated fats, not all fats are harmful.
A small amount of fat is essential in a healthy and balanced diet, says the NHS.
But unsaturated fats are much better than saturated fats. Unsaturated fats are found in avocados, olive oil, nuts and oily fish.
Healthy fats are also a key component of a diet that has proven effective in getting rid of visceral fat – the ketogenic diet, or ketogenic diet.
The keto diet is a diet very low in carbohydrates, carbohydrates being replaced by fats.
This puts the body in a natural metabolic state called ketosis.
A study of 28 overweight and obese adults showed that those on a ketogenic diet lost more fat, especially visceral fat, than those on a low fat diet.
They also did this by eating about 300 more calories a day.
Low carb diets, such as the keto diet, can also contribute to weight loss and fat loss.
A low carbohydrate diet leads to an automatic reduction in appetite, and studies have consistently shown that when people reduce their carbohydrates and eat more protein and fat, they end up eating fewer calories.
This type of diet can also lead to greater weight loss in the beginning.
A study among obese adults revealed a particularly effective low carbohydrate diet up to six months, compared to a conventional weight loss diet.
After that, the difference in weight loss between diets was insignificant.
The foods included in the keto diet are:
- Seafood
- Low carb vegetables
- Cheese
- lawyers
- Eggs
- Olive oil
- Nuts
- Seeds
- berries
Eating more protein has also been found to help get visceral fat.
A protein-rich food that you may want to consider including in your diet is the tempeh.
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