How to get rid of visceral fat: Eating plan to help you burn belly fat backed by science – Express

Visceral fat is more commonly known as belly fat, and it tends to wrap around your internal organs. It’s considered a serious health problem to be carrying too much visceral fat. That is because the fat cells produce inflammatory markers and hormones which increase the risk of chronic diseases. The ketogenic diet has become an extremely popular diet to help shed those pesky pounds but more importantly, it’s been proven to help you get rid of your visceral fat. How?


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The keto diet is a key way to get your body into a state of ketosis, which in turn can banish belly fat.

One study involving 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people on a low-fat diet. 

By minimising carb intake and eating a high-fat diet, the body enters a metabolic state called ketosis.

Ketosis is when the body produces ketones (organic compounds) and becomes very efficient at burning fat for energy.

It usually takes about two to seven days of following this diet for ketosis to take place and this is when rapid fat burning takes place.

READ MORE: How to get rid of visceral fat – foods to help burn the belly fat

Foods allowed on the diet include fish and seafood, low-carb vegetables, cheese, avocados, chicken, eggs, nuts and seeds, yogurt and cottage cheese, berries, unsweetened coffee and tea and dark chocolate.

The foods that should be restricted include grains, starchy vegetables and high-sugar fruits, juices, honey and syrup, sugar of any form, chips and crackers and baked goods.

Everything should be consumed in moderation as with most other diets.


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In a study published in the National Library of Medicine, the effects of a low-carb ketogenic diet and low-fat diet on mood, hunger and other symptoms was analysed.

The study noted: “Regardless of diet, participants experienced significant improvement in a broad range of symptoms. Symptoms of negative affect and hunger improved to a greater degree in patients following a ketogenic diet compared with those following an LFD.

“Whether these symptom changes explain the greater short-term weight loss generally experienced by LCKD followers deserves further research.”