How to get rid of visceral fat: The best way of eating to shift the dangerous belly fat


Visceral fat gathers near vital organs in the body, such as the liver and intestines. Its location means it forms one part of metabolic syndrome – a cluster of conditions, including diabetes which raises a person’s risk of heart disease. One diet in particular has been proven to help shift the belly fat and reduce further health consequences.

High protein

When it comes to burning belly fat, a high-protein diet may be key.

Protein is one of the most important macronutrients for shifting belly fat with research showing that it can help to reduce cravings by a whopping 60 percent.

Protein can also help increase metabolism by 80 to 100 calories per day which in turn could help a person consume up to 440 fewer calories per day.

A study published in BMC investigated how quality protein intake may help with shifting abdominal fat. Quality protein intake is inversely related with abdominal fat – Nutrition & Metabolism

Waist circumference is a surrogate marker for abdominal obesity, and this type of obesity is associated with significant risks of developing type 2 diabetes, coronary artery disease, stroke, and a higher risk of mortality, even after adjustments for general obesity, began the study.

It added: “However, the quality of the protein source consumed and the distribution of that protein throughout the day with respect to central abdominal fat (CAF) have not been investigated in free living conditions.”

Twenty-seven healthy males and females participated in this cross-sectional study with their daily food records analysed over three days with quality protein, carbohydrate and dietary fat intake consumed.

The study said: “The data from this study demonstrates that both quality and distribution of dietary protein throughout the day is important.”

The study concluded that people who ate more and better protein had much less abdominal fat.

Low carb

John Hopkins researchers compared the effects of belly fat loss on a low-carb diet.

The study found those on a low-carb diet lost an average of 10 pounds more than those on a low-fat diet—28.9 pounds versus 18.7 pounds.

An extra benefit of the low-carb diet is that it produced a higher quality of weight loss, said Kerry Stewart, director of Clinical and Research Physiology at John Hopkins.

He added: “With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable.

“On low-carb diets, there was a loss of about two to three pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet.”

One eight-week study investigated 69 overweight men and women and followed a low-carb diet.

Participants lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet.

More than 20 other randomised controlled studies have also shown that low carb diets sometimes lead to two to three times more weight loss than low fat diets.

When adjusted specifically for burning visceral fat, numerous researches has shown that low carb and low fat diets specifically reduce fat in the abdomen and around the organs and liver.



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