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How to get rid of visceral fat: Best diet to reduce the belly fat – five foods to eat

Visceral fat is considered dangerous to a person’s health because of where it’s stored in the body. It can be found in the abdominal cavity next to many vital organs, such as the liver, pancreas and intestines. If a person has high levels of visceral fat, they may be at increased risk of developing more serious health problems like cardiovascular disease. Eating a diet high in saturated fat can lead to high levels of visceral fat.

Eating soluble fibre has been found to help fight belly fat

So one of the best ways to help reduce visceral fat is to make some changes to the foods you’re eating.

With so many different diets to follow and so many deemed healthy, which one is considered best for getting rid of visceral fat?

A low-carb diet has long been hailed as an effective weight loss diet, but it could also be effective at getting rid of visceral fat.

An eight-week study, including 69 overweight men and women, found people who followed a low-carb diet lost 10 per cent more visceral fat and 4.4 per cent more total fat than those on a low-fat diet. 

So while a person’s carb intake should be lowered, what foods should you eat more of?

Eating plenty of fibre comes highly recommended for healthy function of the body, and eating soluble fibre in particular has been found to help fight belly fat.

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 more full, 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.

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

This was carried out over a five-year period.

Five foods high in soluble fibre you may consider eating are:

  • Shiritaki noodles
  • Avocados
  • Blackberries
  • Flaxseed
  • Brussels sprouts

Alongside making changes to diet, experts recommended doing regular exercise to help get rid of visceral fat.

Aerobic exercise has been shown in many studies to be for most effective exercise for shedding visceral fat.

One analysis of 15 studies involving 852 people compared how well different types of exercise reduced visceral fat without dieting.

Moderate and high-intensity aerobic exercises were found to be most effective. 

Experts have also suggested probiotics can help get rid of visceral fat. 

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