Visceral body fat also known as ‘hidden’ fat, is a kind of fat stored inside the abdomen, and surrounded by vital organs. Visceral fat makes up around one-tenth of all fat stored in the system. Most of the fat is stored beneath the skin and is known as subcutaneous fat, which is visible, and one can feel. And the remaining fat in the system is hidden, that is visceral fat.
Generally, visceral fat makes the abdomen stick out and gives a person an apple shape. Furthermore, it produces chemicals and hormones that can be harmful to the body. Visceral fat makes more toxic elements than subcutaneous fat, so it is harmful even in lean people, having visceral fat can increase the risk of health anomalies. This type of fat is seen more commonly in men than in women.
Several studies have revealed that excess visceral fat is associated with a higher risk of type 2 diabetes, insulin resistance, heart disease and certain types of cancer. Also, visceral fat also produces inflammatory markers that increase the risk of chronic diseases.
To Stay Fit And Healthy, Shop From Our Best-Selling Fitness Supplements And Essentials
What Are The Causes Of Increased Visceral Fat?
Fat gets stored in the body when you have excess calories and very little physical activity. While for some people fat get accumulated around their belly rather than on the hips due to their genes. Women as they age, can alter the way the body stores fat, mainly after menopause women’s muscle mass decreases and fat increases, resulting in excess build-up of visceral fat in the belly, without putting on weight.
In men too, age and genetics hold a crucial role in visceral fat build-up. Also drinking alcohol can lead to more belly fat in men.
Health Risks Of Visceral Fat
Visceral fat in the belly is an indication of metabolic syndrome, which together increase the risk of type 2 diabetes, stroke and heart disease.
Having an excess of visceral fat in the belly can also result in:
- Dementia
- Cancer
- Asthma
- Liver disease
- Gall bladder disease
- Gout
- Fertility issues
- Lower back pain
- Osteoarthritis
Effective Ways To Reduce Visceral Fat
Low Carb Diet
Several studies have disclosed that low-carb diets are very effective at diminishing visceral fat than low-fat diets. Furthermore, the ketogenic diet remarkably decreases carb intake and swaps it with fat, leading to a metabolic state called ketosis. People on a ketogenic diet lost more fat, mainly visceral fat than people following a low-fat diet.
Also Read: Ketogenic Diet Guide: Learn About Most Common FAQs
Add More Soluble Fibre
The soluble type of fibre readily blends with water to form a viscous gel-like substance, which delays gastric emptying time. And when soluble fibre reaches the colon, it gets fermented by bacteria in the gut into short-chain fatty acids, which are the key source of nutrition for colon cells. This may also aid to lower visceral fat by suppressing the appetite hormone ghrelin and increasing satiety hormone cholecystokinin, GLP-1 and PYY. To boost your fibre intake, have plenty of flaxseeds, sweet potatoes, legumes, and whole grains. Taking soluble fibre supplements may also help.
Get Good Quality Protein
Protein is the key macronutrient that helps to lose fat. Consuming a protein-rich diet can support curb hunger by increasing the levels of fullness hormones GLP-1, PYY and cholecystokinin and diminishing the levels of hunger hormones ghrelin. Protein-rich foods can also trigger the metabolism which supports weight loss and cut down visceral fat. Moreover, a study revealed that a higher intake of protein was associated with lower BMI, higher good cholesterol and smaller waist circumference, which are all markers of visceral fat. To pump your protein reserves, add a good source of protein-rich foods at each meal. Fish, eggs, meat, dairy, legumes, and whey protein are all abundant sources of protein.
Include Probiotics
Probiotics are live bacteria that are best known to enhance your gut and digestive health. A few studies have suggested that probiotics may help you lose weight and visceral fat, by reducing dietary fat absorption in the intestine and increasing the elimination via faeces. Yoghurt, kefir, sauerkraut, kombucha, and pickled vegetables are natural sources of probiotics and it also available as supplements.
Restrict Added Sugar Intake
Sugar in any form is unhealthy, as it offers no nutrients and having too much of it can lead to weight gain. Added sugar comprises about 50% fructose, a simple sugar which is metabolized by the liver and large amounts get converted into fat. This increases visceral fat storage in the belly. Hence refraining from simple sugar and sugar-loaded stuff can remarkably help a person reduce visceral fat. Fruits serve as your guilt-free options for sugary foods.
Avoid Alcohol
Drinking too much alcohol can negatively impact your health and waistline. Several studies have disclosed that drinking excess amounts of alcohol may promote fat to be stored as visceral fat.
Avoid Trans Fat
Trans fat is extremely bad for health even in limited amounts and is associated to add up visceral fat in the belly. Restrict intake of foods containing trans-fat like processed and packed foods, baked foods and chips.
Intermittent Fasting
Intermittent fasting is a popular diet regimen that involves cycling between periods of eating and fasting and promotes weight loss. Following this regimen will make you eat fewer meals and reduce your overall calorie intake. Even evidence has strongly suggested that intermittent fasting can help lose visceral fat.
Also Read: Intermittent Fasting: Method, Types, Health Benefits And FAQs
Get Sound Sleep
A Sound and quality sleep can do wonders for uplifting your overall physical and mental well-being. Studies have revealed that poor sleep may increase the risk of gaining visceral fat. Thus, if you find it challenging to get a good night’s rest, try relaxing before bedtime or have sleep-inducing supplements like magnesium, or chamomile tea.
Ease Stress Levels
Stress is a common issue that affects most people. This can trigger adrenal glands in the system to make more cortisol, a stress hormone that can increase visceral fat storage. Try meditation, yoga, breathing exercise or spend quality time with your loved ones to beat down stress and stay calm and relaxed.
