How to reduce visceral fat with diet and nutritional counselling

How to reduce visceral fat

How to reduce visceral fat

“How to reduce visceral fat” is one of the most commonly asked questions. Due to unhealthy eating habits and poor dietary choices, people suffer from whistling fat.

Here, you will get to know all about this fat and how to reduce visceral fat. The best way to control any health condition is not buy supplements and medications. It is rather done by a healthy diet.

Get all the answers you are looking for. In addition to this, get rid of visceral fat in a short span of time. You can do this by making the necessary lifestyle and dietary changes.

Furthermore, visceral fat does not only affect your appearance and body. But it also affects the health and is an indication of future health problems. Therefore, it needs to be reduced.

What is visceral fat?

What is visceral fat?

Visceral fat is a type of unhealthy fat. It is stored within the abdominal cavity around the liver, pancreas and intestines.

Moreover, Visceral fat is considered threatening because it can lead to several health problems. These problems include heart diseases, cholesterol, type two diabetes, and various types of cancer.

In addition to this, it is important to maintain a healthy weight and lifestyle to reduce the amount of visceral fat in the body.

How is visceral fat caused?

cause of visceral fat

Visceral fat can be caused in the body by various factors, including:

1. Dietary factors

Consumption of processed foods, sugar and unhealthy fats leads to the accumulation of visceral fats. Moreover, visceral fat is related to the fat content in the body. Therefore, consumption of saturated and trans fat leads to the same.

2. A sedentary lifestyle

A sedentary lifestyle refers to one where the person spends most of the time sitting. This lifestyle also includes little physical activity. In addition to this, such a lifestyle leads to visceral fat in the body.

3. Genetics

Genes and family history play an important role in passing down obesity or metabolic disorders. Moreover, genetics are also responsible for visceral fats. Therefore, a person having parental history with visual fat is very likely to inherit it.

4. Hormonal imbalances

Various hormonal disorders such as insulin resistance or low testosterone are responsible. They can lead to an increase in visceral fat in the body.

5. Aging

As the age increases, the body’s metabolism slows down and muscle mass decreases. This leads to the accumulation of visceral fats.

What are the best Foods to Reduce Visceral Fat?

Here are some foods that can help reduce visceral fat:

1. Fibre-rich foods

Including fibre-rich foods such as whole grains, and legumes in the diet helps.

2. Protein-rích foods

Consumption of Lean protein sources leads to the building of muscle mass. It eliminates the chances of accumulation of visceral fat. These protein sources include such as chicken, fish, tofu, and beans.

3. Foods containing healthy fats

Healthy fats such as avocados, nuts, seeds, and olive oil are not harmful to health. Furthermore, they must be included in the diet to meet the daily nutrient goals.

4. Foods rich in antioxidants

Foods that are high in antioxidants must be consumed. Include foods such as berries, leafy greens, and dark chocolate. Having them in the diet reduces visceral fat in the body.

5. Probiotic-rich foods

These foods include yoghurt, kefir, and sauerkraut. They also contain healthy gut bacteria that help in proper bowel movement. In addition to this, these foods must be included in your diet.

How to reduce visceral fats with vegetables?

vegetables to reduce visceral fat

Vegetables from an important and significant portion of a diet. Given below is a list of ten important vegetables that need to be included in a balanced diet for visceral  fat.

  • Carrots
  • Mushroom
  • Asparagus
  • Cauliflower
  • Pumpkin
  • Beans
  • Broccoli
  • Leafy vegetables like spinach, lettuce, celery and kale
  • Red bell pepper
  • Cucumbers
  • Beetroots

Best fruits to reduce visceral fat

fruits to reduce visceral fat

Satiate your taste buds and fulfil your cravings with delicious and juicy fruits. Furthermore, this is a list of top five best foods to burn visceral fat.

  • Apple
  • Guava
  • Kiwi
  • Strawberries
  • Watermelons

Which foods to avoid when trying to reduce visceral fat?

Given below is a list and description of the various food items that you must avoid. Consumption of these food items will lead to accumulation of visceral fat instead of burning it. Furthermore, these food items must be excluded from the diet.

●     Processed foods

Processed foods are foods that are processed and altered from their natural state. This process is done often to increase their shelf life. Examples include packaged snacks, frozen dinners, and canned foods.

Furthermore, these foods undergo various processing like curing and fermentation. All these processes are unhealthy and cause visceral fat.

●     Sugars and sugary foods

Consumption of too much sugar causes the liver to convert it into fat. This can lead to an increase in visceral fat. Thus, sugars and sugary foods must be reduced.

●     Red meat

Red meat contains high amounts of saturated fats. Therefore, the consumption of red meat leads to the deposition of visceral fat in the body. Red meats include beef, pork, buffaloes, mutton et cetera

Best Beverages to reduce visceral fat

Every diet is incomplete without the appropriate beverages. Given below are the beverages that will serve the purpose right and help you in getting rid of visceral fat.

●     Water

Drinking enough water can help boost your metabolism and promote weight loss. Therefore, water is the best beverage to burn visceral fat. Stay hydrated and keep drinking water to lose weight and visceral fat.

●     Green tea

Green tea is the best tea you can drink to burn visceral fat. Furthermore, it contains catechins which help in burning fats in the body.

●     Other teas

Other teas like ginger tea, oolong tea, black tea and herbal tea. They can also help in getting rid of visceral fat.

Dos and  don’ts for a healthy body free from visceral fat

To get rid of visceral fat, there are a bunch of dos and don’ts that need to be followed. They are described in detail below.

Dos to get rid of visceral fat

– Eat a healthy diet

Choose a balanced and nutritious diet. It must be rich in proteins and all nutrients. In addition to this, it should be a low-carb or calorie-deficit diet.

– Exercise regularly

Physical activities and several exercises help in toning the abdomen and losing visceral fat. In addition to this, you can practise aerobics, Zumba, swimming or any other exercise. Moreover, it is not necessary to go to a gym. You can also practise a home workout.

– Get enough sleep

Getting enough sleep is the key to a healthy body. If you want your diet to work and exercise to play its role, then sleeping is also as important.

– Avoid smoking

Smoking leads to visceral fat by increasing cortisol levels in the body. Eventually, it leads to insulin resistance and inflammation. Furthermore, this causes fat to accumulate in the abdominal area. Smoking can also increase the risk of developing metabolic syndrome, which is a group of conditions that increase the risk of heart disease, stroke, and diabetes.

– Limit alcohol consumption

Alcohol also contains large amounts of calories.  Consuming large amounts of alcohol can cause weight gain, including the accumulation of visceral fat. Additionally, alcohol consumption can lead to liver damage. This can cause fat to accumulate in the liver. Furthermore, it leads to the development of visceral fat.


– Consume excessive amounts of sugar

When you consume sugar, your body releases insulin to regulate blood sugar levels. Over time, if you consume too much sugar, your body can become resistant to insulin. This can lead to the accumulation of visceral fat.

– Consume excessive amounts of saturated fat

Consuming saturated and trans fats can contribute to the accumulation of visceral fat. Saturated and trans fats can increase inflammation in the body, which can cause visceral fat. Additionally, consuming too many calories from any type of food can contribute to weight gain.

– Be sedentary for long periods

A sedentary lifestyle is quite unhealthy if you want to lose visceral fat. Physical activity is very important to get rid of fat. Diet alone does not play its role until the body is also willing to work out

The bottom line:

The bottom line for visceral fat reduction is to maintain a healthy lifestyle. Moreover, making appropriate dietary choices and choosing the right foods play an important role.

This includes eating a healthy diet. Especially one that is rich in fruits, vegetables, lean protein, and healthy fats. Moreover, by limiting sugar, saturated and trans fats, and processed foods. You can achieve your dream body free of visceral fat.

Regular exercise is also important for reducing visceral fat. In addition to this,  avoiding smoking and limiting alcohol consumption can help reduce the accumulation of visceral fat.

Frequently asked questions (FAQs)

Why is visceral fat dangerous?

Visceral fat is an unhealthy fat accumulated around the abdomen. It is one of the very dangerous tracks. This is because it can lead to numerous serious health problems. Diabetes, heart diseases, cholesterol, stroke and irregular blood pressure are some of them. In addition, these diseases can occur if not taken care of visceral fat. Therefore, visceral fat is dangerous.

How can you tell if you have visceral fat in my body?

A person cannot tell that they have visceral fat in their body just by looking at the body. However, with the help of waist measurements, one can tell. Waist circumference of 40 or more for men can indicate visceral fat. On the other hand, for women, waist circumference is more than 35. There is a high probability of visceral fat.

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