While walking and dieting can help you shed superficial fat, visceral fat poses a greater challenge. This type of fat is stored deep within the abdominal cavity, surrounding vital organs such as the liver, pancreas, and intestines. It can also lead to serious health issues like heart disease, type 2 diabetes, and other chronic conditions.
You can take many supplements and exercise intensely, but the most natural way to combat this fat is through consuming specific foods. Doctor Saurabh Sethi, a gastroenterologist trained at Harvard, Stanford, and AIIMS, recently shared on Instagram 7 foods to consume daily to eliminate visceral fat, including:
Green tea
According to the doctor, the EGCG compound in green tea helps enhance fat oxidation, targeting visceral fat. For those who dislike green tea, coffee is an alternative, he suggested.
A study published in the Journal of Functional Foods indicated that 12 weeks of catechin-rich green tea supplementation significantly reduced visceral fat area in individuals with high visceral fat accumulation.
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A diet including one avocado daily helped reduce visceral abdominal fat in women. Mai Cat |
A diet including one avocado daily helped reduce visceral abdominal fat in women. Mai Cat
Avocado
Monounsaturated fats and soluble fiber in avocado help regulate insulin and hunger, thereby reducing fat. According to a study by the University of Illinois Urbana - Champaign, a diet including one avocado daily helped reduce visceral abdominal fat in women.
Leafy greens and cruciferous vegetables
The high fiber and antioxidant content in leafy greens and cruciferous vegetables helps you feel full longer. According to a study published in the Journal of the Academy of Nutrition and Dietetics, green vegetable consumption was associated with reduced liver fat accumulation, decreased visceral fat, and improved insulin sensitivity in Latino adolescents.
Fatty fish
Fish varieties like salmon and sardines contain omega-3s that improve insulin sensitivity and target deep abdominal fat. Doctor Sethi suggested that for vegetarians or vegans, walnuts and flaxseeds can be ideal alternatives.
A study published in Biochemistry and Cell Biology showed that omega-3 polyunsaturated fatty acids had beneficial effects on the visceral fat of obese mice.
Extra virgin olive oil
Monounsaturated fats and polyphenols in olive oil help reduce visceral fat. This was demonstrated by a study published in Metabolites, which showed that supplementing with extra virgin olive oil for two months led to a significant reduction in fatty liver index, body weight, body mass index (BMI), and other factors.
Greek yogurt
Plain, unsweetened Greek yogurt has high protein and probiotic content, making it a superfood.
According to a study published in Nature Portfolio, yogurt consumption was associated with reduced body mass index, decreased body weight, and lower body fat.
Blueberries
The anthocyanins in blueberries help improve insulin sensitivity and reduce abdominal fat, even without a strict diet. According to a study published in Metabolites, blueberries contain potent antioxidants called anthocyanins, along with other phenolic compounds. These fruits were found to reduce liver fat content in animal studies, possess anti-inflammatory properties, and prevent oxidative damage.
My Y (According to Times of India)
