How to get rid of visceral fat: Eating this popular food could help banish the belly fat
Visceral fat is stored in the abdominal cavity next to many vital organs, including the stomach, liver and intestines. For this reason, large amounts of visceral fat presents a huge health risk, significantly increasing the risk of serious health conditions like cardiovascular disease. Eating a diet high in saturated fat is believed by experts to be the main cause of visceral fat build-up. So what can you do to get rid of it?
Making some simple changes to what you eat can be an effective way to reduce the belly fat.
One change you should consider making is to eat more avocados.
This is because avocados are considered a great source of soluble fibre, which has been found to help reduce visceral fat by suppressing appetite.
Soluble fibre does this by slowing down the delivery of digested foods from the stomach to the intestines.
When soluble fibre reaches the colon it is fermented by gut bacteria and turned into short-chain fatty acids.
Studies (such as one titled ‘Short-chain fatty acids stimulate glucagon-like peptide-1 secretion via the G-protein-coupled receptor FFAR2’) have demonstrated how short-chain fatty acids can help increase levels of fullness hormones, such as such as cholecystokinin, GLP-1 and PYY.
Another study that analysed 1,114 people found increasing your soluble fibre intake by 10g a day can reduce the risk of visceral fat gain by up to 3.7 per cent.
According to Self Nutrition Data, one avocado contains 13/5g of dietary fibre.
But one serving (one third of the fruit) provides around 4.5g – of which 1.4g are soluble.
Alongside eating more soluble fibre, experts recommend eating plenty of protein to help get rid of visceral fat.
Studies have demonstrated how eating protein can reduce food cravings by 60 per cent, boost metabolism by 80 to 100 calories per day and help you eat up to 441 fewer calories per day.
‘Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet’ is just one paper that demonstrates these findings.
Some evidence has also demonstrated how protein is effective working against belly fat.
One study, titled ‘Quality protein intakes inversely related with abdominal fat’, published in BMC Medicine, showed the amount and quality of protein consumed was inversely related to fat in the belly.
This means people who ate more and better protein were found to have less belly fat.
One food recognised as a good source of protein, which can be enjoyed at breakfast, lunch or dinner, is baked beans.