Visceral fat is stored in the abdominal cavity which means it’s close to many vital organs, including the pancreas, liver and intestines. For this reason, the higher the amount of visceral fat a person stores, the more at risk they are of health complications, such as type 2 diabetes and heart disease.
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Eating a poor diet is one way visceral fat can build up, so making changes to what you eat is important.
There are a wide range of different diet plans proven help fat loss and weight loss. But which one is deemed best for getting rid of visceral fat?
A study published in March 2019 showed the keto diet was highly effective at reducing visceral fat.
The keto diet, short for the ketogenic diet, is a high-fat, low-carbohydrate diet, and includes an adequate amount of protein.
The study, Extended Ketogenic Diet and Physical training Intervention in Military Personnel, was commissioned by the US military.
There were concerns about the growing rates of obesity with people within the US military.
A total of 29 people were studied for three months – 15 were put on a keto diet and the rest ate their normal, mixed diet.
Those who followed a keto diet lost an average of 17lbs during the study.
They also lost 5.1 percent of their body fat, with 44 percent of this loss being visceral fat.
Those who ate the keto diet also showed 48 percent improvement in their insulin sensitivity, reducing their risk of developing diabetes.
The keto diet has also been shown to be effective at getting rid of visceral fat in other studies.
A study including 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people who followed a low-fat diet.
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They did this while eating roughly 300 more calories per day.
So what can you eat on the keto diet?
Here are some example of food you can eat on the keto diet:
- Meat – unprocessed
- Fish and seafood
- Eggs
- Vegetables that grow above ground
- High-fat dairy – butter, cheese and high-fat yoghurts
- Nuts – in moderation
- Berries – in moderation
Other ways to get rid of visceral fat
Alongside making changes to what you eat, regular exercise has also been shown to help get rid of visceral fat.
Many studies have shown aerobic exercise can help lose visceral fat, even without dieting.
An analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.
Researchers found moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.
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