Visceral fat is also known as belly fat and is found inside the abdominal cavity. Fat cells in the body do more than simply store excess energy. They also produce hormones and inflammatory substances. Visceral fat cells are especially active and produce even more inflammatory markers. Over time, these hormones can promote long-lasting inflammation and increase the risk of chronic disease. So what can a person do to lose the fat?
As with most healthy regimes, it all starts in the kitchen, and a certain diet has been proven to help reduce a person’s visceral fat and reduce their risk of dangerous health complications.
The Ketogenic diet (keto) has become increasingly popular with the health conscious and those wanting to shed fat.
Studies have found that the keto diet is extremely effective for weight loss.
There’s also evidence that the diet may be beneficial for certain cancers, Alzheimer’s disease and other disease.
The diet typically limits carbohydrates to 20-50 grams per day and promotes more protein. Foods allowed on the keto diet include:
- Low carb vegetables
- Cheese Avocados
- Meat and poultry
- Olive oil
- Nuts and seeds
- Butter and creams
- Shirataki noodles
- Dark chocolate
The low-carb diet has been proven to help reduce visceral fat. In fact, many studies have shown that low-carb diets are more effective at reducing visceral than low-fat diets.
In a study with the US National Library of Medicine National Institutes of Health, the association of a decrease in carbohydrate intake and the reduction in abdominal fat was investigated.
The three month study followed 76 patients consuming a diet low in carbohydrates and there abdominal fat was analysed.
At the end of the three month study, there was a significant decrease in abdominal fat in particular amongst the men.
The keto diet drastically reduces carb intake and replace it with fat.
This can put a person in a metabolic state known as ketosis whereby visceral fat is lost.
Following the keto will make a person lose belly fat, however, it is also strongly advised to do more aerobic exercise whilst following the diet for maximum results.
Many studies have shown that aerobic exercises can help a person lose visceral fat.
Combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat.