How to get rid of visceral fat to get good body ?
Our body contains various types of fats, they replenish our
energy reserves. It is known that fats are stored in our body when we consume
food. But eating in excessive quantities and the number of meals leads the body
to retain fat, and not only in the subcutaneous layers, but directly around the
internal organs. And this inner fatty layer is the so-called visceral fat.
What is visceral fat ?
Visceral fat is a type of body fat that is stored in the
abdominal cavity, and its most common name is abdominal fat, as visceral fat
encircles the internal organs in the abdominal region, including: liver,
stomach, intestines and can also accumulate in the arteries.
It is worth noting that although visceral fat is called
abdominal fat, the fat in the abdominal area usually consists of more than one
type of fat, namely:
Subcutaneous fat, which is located just below the abdominal
dermal tissue.
Visceral fat (Visceral Fat), which is located deep in the
abdominal cavity.
So if you feel that you have a slight fat in the abdominal
area that appears in the form of a small Rumen, this does not necessarily mean
that this fat is visceral fat, it may just be a slightly elevated percentage of
subcutaneous fat, which is less dangerous than visceral fat.
A study involving 28 overweight and obese adults found that
those who followed the keto diet lost more fat, especially visceral fat, than
people who followed a low-fat diet.
Interestingly, they did this while eating almost 300 extra
calories a day.
Do more aerobic exercise
In fact, several studies have shown that aerobic exercise
can help you lose visceral fat, even without dieting.
For example, an analysis of 15 studies conducted on 852
people compared how successfully different types of exercise reduced visceral
fat without dieting.
They found that moderate and high-intensity aerobic exercise
was more effective in reducing visceral fat without dieting.
However, combining regular aerobic exercise with a healthy
diet is more effective at targeting visceral fat than exercising either alone.
If you want to start doing aerobic exercise, start with
brisk walking, jogging, or running at least two to three times a week.
The importance of visceral fat
Visceral fat is important for the body, as it protects
internal organs from the effects of the internal environment. However, their
total mass should not exceed 10 - 15% of the total amount of fat in the entire
body.
The dangers of excess visceral fat
The acquisition of more visceral fat than the permissible
limit is accompanied by dangers to health. Excess visceral fat can trigger
pathological conditions:
Studies have shown that excess visceral fat is associated
with an increased risk of Type 2 diabetes, insulin resistance, heart disease
and even some cancers.
The accumulation of excess visceral fat is due to inherited
risk factors, but lifestyle also plays an important role in this context. Also,
after menopause in ladies, regardless of the structure of the body and genetic
predisposition, the woman's body sharply misses the production of estrogen, and
this, in turn, increases the likelihood of visceral tissue formation.
Therefore, people with hormonal imbalance, metabolic
disorders, or leading sedentary lifestyles are most at risk.
Why is visceral fat considered harmful ?
The problem with visceral fat is that it is an active fat,
as the fat cells that make up visceral fat produce chemicals and hormones that
may have a dangerous effect on the body.
Visceral fat is a common symptom of metabolic syndrome, or
the so-called Metabolic syndrome, a syndrome that is associated with a range of
serious diseases and symptoms, such as high cholesterol, obesity, and high
blood pressure.
More importantly, excess visceral fat increases the risk of
many serious and life-threatening medical conditions. These include:
- - Heart attacks and heart disease
- - Type 2 diabetes mellitus
- - Ischemic stroke;
- - Breast cancer;
- - Colon cancer
- - Alzheimer's disease
How to get rid of visceral fat
Try a low-carb diet
In fact, several studies have shown that low-carb diets are
more effective at reducing visceral fat than low-fat diets.
In an 8-week study of 69 overweight men and women,
scientists found that people on a low-carb diet lost 10% more visceral fat and
4.4% more total fat than those on a low-fat diet.
In addition, the keto diet, which is a low-carb diet, may
also help reduce visceral fat.
Ketogenic diets significantly reduce carbohydrate intake and
replace it with fat. This can put you in a normal metabolic state called
ketosis.
Try eating more soluble fiber
Fibers can be divided into two or more main the tow of categories is :
- Soluble.
- And insoluble.
Interestingly, they may also help reduce visceral fat by
suppressing appetite.
For example, studies show that short-chain fatty acids help
increase levels of satiety hormones, such as cholecystokinin, GLP-1, and PY. It
can also help reduce ghrelin hormone levels.
A study of 1114 people found that increasing the intake of
soluble fiber by 10 grams per day reduced the risk of excess visceral fat by up
to 3.7%.
To increase your fiber intake, try eating more flaxseed,
sweet potatoes, legumes, and cereals. Advice to try and You can also try taking
fiber supplements.
Eat more protein
Protein is the most important nutrient for fat loss, eating
more protein can help ward off hunger by increasing levels of fullness
hormones, and ghrelin can also help reduce hunger hormone levels.
Studies have shown that protein can help increase
metabolism, which in turn promotes weight loss and visceral fat loss.
In addition, several studies show that people who eat more
protein tend to carry less visceral fat.
A study of 23,876 adults showed that there is a relationship
between protein intake and a lower BMI, higher "good" HDL cholesterol
and a smaller waist circumference, which is an indicator of visceral fat.
To increase your protein intake, try adding a protein source
at every meal.
Some great sources include meat, fish, eggs, dairy products,
legumes, and whey protein.
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