How to get rid of visceral fat: Low-carb diet with more soluble fibre helps to burn fat

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Visceral fat, also known as belly fat, is the most lethal form of fat found in the body. Its infamous reputation comes from its positioning in the body – it is stored within the abdominal cavity, close to important internal organs such as the liver, pancreas and intestines. Everyone carries a certain amount of visceral fat but storing large quantities can hike your risk of serious health problems, such as heart disease. Following a low-carb diet with soluble fibre foods will reduce your health risks and help burn belly fat.

In a study published in the US National Library of Medicine National Institutes of Health, the effects of diet macronutrient composition on body composition and fat distribution during weight maintenance and weight loss was investigated. 

The study noted: “Qualitative aspects of diet may affect body composition and propensity for weight gain or loss.

“We tested the hypothesis that consumption of a relatively low glycaemic load (GL) diet would reduce total and visceral adipose tissue under both eucaloric and hypocaloric conditions.

“Participants were 69 healthy overweight men and women and were provided all food for both phases and randomized to either a low GL diet or a high GL diet.”

The study concluded that consumption of a relatively low GL diet may affect energy partitioning, both inducing reduction in intra-abdominal fat independent of weight change and enhancing loss of fat relative to lean mass during weight loss.

The study indicates that by following a low-carb diet, not only will weight loss occur but abdominal fat too.

With this in mind, what type of foods should one be eating?

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Soluble fibre is a type of fibre that absorbs water and forms a gel-like substance, helping slow down food as it passes through the digestive system.

A number of studies have shown this type of fibre can promote weight loss by helping a person feel fuller, leading to eating less.

Soluble fibre may also decrease the number of calories your body absorbs from food.

This type of fibre has also shown to specifically fight belly fat.

In another study which was published in the US National Library of Medicine National Institutes of Health, lifestyle factors and abdominal fat accumulation were further analysed. 

The study looked at over 1,100 adults and found for every 10g increase in soluble fibre, belly fat gain decreased by 3.7 per cent.

“Increased total dietary fibre and insoluble fibre were associated with decreased visceral fat independent of change in BMI,” said the study.

It continued: “Furthermore, decreased total dietary fibre was associated with significantly increased VAT compared to those who increased total dietary fibre.”

Foods rich in soluble fibre include:

  • Avocadoes
  • Sweet potatoes
  • Broccoli
  • Turnips
  • Pears
  • Figs
  • Carrots
  • Flaxseeds
  • Hazelnuts
  • Oats

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