Visceral fat, also known as belly fat, can trigger life-threatening health complications because it lurks near vital organs, such as the liver and intestines. Simply dismissing visceral fat because you cannot see it could therefore prove a fatal miscalculation. Luckily, you can eradicate the harmful belly fat by making healthy dietary decisions.
The key to reducing belly fat lies not so much in focusing on specific items but the food groups they belong to.
In this regard, protein-rich items cut above the rest. In fact, it may be the most important macronutrient for weight loss.
Research shows it can reduce cravings by 60 percent, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day.
Boosting your metabolism is a tried-and-tested method for promoting weight loss and visceral fat loss.
Therefore, this may be a good range to try.
What are the best sources of protein?
Protein can be found in whole eggs, fish, legumes, nuts, meat, and dairy products.
If you’re vegetarian, eating pulses is a great way to pack protein into your diet.
“They’re a low-fat source of protein, fibre, vitamins and minerals, and count as a portion of vegetables,” explains the NHS.
It adds: “Pulses are particularly important for people who don’t get protein by eating meat, fish or dairy products.”
Other key tips to lose visceral fat – what to avoid
In addition to increasing your intake of protein, you should shun certain dietary items.
According to Bupa, you should avoid adding salt or sugar to your meals.
Cut out sports drinks, sugar sweetened drinks and other foods that have a lot of added sugar in them, advises the health body.
“Be aware that low-fat options might have high amounts of added sugar in them,” it warns.
Regular exercise is also reliable way to reduce visceral fat and certain types of exercise are more conducive to visceral fat burning than others.
According to Harvard Health, the starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity.
The health body recommends doing at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat.