Introduction
If you’re looking to reduce your visceral fat, the #1 thing you can do is to make sure you’re eating the right foods. Eating the wrong foods can lead to an increase in visceral fat, which can be dangerous for your health. Eating This Not That is a great resource to help you make the right food choices. It provides information on which foods are best for reducing visceral fat, as well as which foods to avoid. With this information, you can make sure you’re eating the right foods to reduce your visceral fat and improve your overall health.
The #1 Thing to Take to Reduce Your Visceral Fat — Eat This Not That
Visceral fat is the type of fat that accumulates around your organs and can lead to serious health issues. It’s important to take steps to reduce your visceral fat, and one of the best ways to do this is to make sure you’re eating the right foods. Here are some of the best foods to eat to reduce your visceral fat.
Eat This
- Leafy greens: Spinach, kale, and other leafy greens are packed with fiber and vitamins, and they can help reduce visceral fat.
- Berries: Berries are full of antioxidants and can help reduce inflammation, which can help reduce visceral fat.
- Nuts and seeds: Nuts and seeds are full of healthy fats and protein, and they can help reduce visceral fat.
- Fish: Fish is full of omega-3 fatty acids, which can help reduce inflammation and reduce visceral fat.
- Whole grains: Whole grains are full of fiber and can help reduce visceral fat.
Not That
- Processed foods: Processed foods are full of unhealthy fats and sugars, and they can increase visceral fat.
- Sugary drinks: Sugary drinks are full of empty calories and can increase visceral fat.
- Red meat: Red meat is high in saturated fat and can increase visceral fat.
- Refined grains: Refined grains are low in fiber and can increase visceral fat.
- Fried foods: Fried foods are full of unhealthy fats and can increase visceral fat.
Eating the right foods can help reduce your visceral fat and improve your overall health. Make sure to include plenty of leafy greens, berries, nuts and seeds, fish, and whole grains in your diet, and avoid processed foods, sugary drinks, red meat, refined grains, and fried foods.
When it comes to reducing visceral fat, there is no magic bullet. A healthy diet and regular exercise are key to shrinking this dangerous fat that collects around your middle. But studies suggest that adding one supplement to your diet can help reduce visceral fat. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You May Have Already Had COVID.
Unlike subcutaneous fat—the jiggly fat under the skin that you can pinch—visceral fat surrounds organs deep within the abdomen, like the stomach, liver and intestines. According to the Cleveland Clinic, excessive visceral fat raises your risk of serious metabolic disorders, including:
- Heart disease
- Type 2 diabetes
- Fatty liver disease
- Polycystic ovary syndrome
- Sleep apnea
In women, visceral fat is also associated with breast cancer and the need for gallbladder surgery, says Harvard Medical School.
The more visceral fat you have, the higher your chance of developing these issues.
RELATED: Shortages of This at Pharmacies May Mean Longer Lines
To reduce visceral fat, add a protein supplement to your healthy, balanced diet. Several studies have associated protein consumption with the loss of visceral fat. One of the latest was published this summer in the journal Scientific Reports: Researchers found that a test group that took a protein supplement along with a mildly calorie-restricted diet lost more visceral fat than a group that took a placebo. In addition, the test group’s gut microbiota was activated by the protein supplement. Some studies have connected healthy gut microbiota to the loss of visceral fat—regardless of diet.
RELATED: Virus Expert Just Issued This Critical Warning
Protein is satiating—by making you feel fuller sooner, it might help you reduce the number of calories you consume, particularly from processed foods and snacks that are associated with higher levels of visceral fat. Consuming protein also seems to reduce levels of ghrelin, the hormone that increases appetite.
It’s also believed that protein boosts your metabolism, enabling you to burn more calories 24 hours a day. What’s more, protein can help you build lean muscle, giving your metabolism an additional boost as you burn more calories at rest.
RELATED: Secrets Your Doctor Doesn’t Want You to Know
The current recommended daily allowance for protein is 0.8 grams of protein per kilogram of body weight. (If you’re highly physically active, you may need more.) To determine the amount of protein that’s right for you, multiply your weight in pounds by 0.36.
For a 140-pound woman, that works out to 50 grams of protein a day. For a 175-pound man, that’s 63 grams.
And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.