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3 Best Foods To Lower Visceral Fat, Dietitian Explains

You know the saying "you are what you eat"? That sentiment could not be more true than with visceral fat. Visceral fat is the type of fat that lives inside the abdominal cavity. Meaning, it surrounds our vital organs. This type of fat has been related with terrible health results when compared to subcutaneous fat, the fat that lives directly under our skin.

When we think of weight gain, we commonly assume of subcutaneous weight gain: meaning, we notice the structure of our body has modified in size. However, visceral fat may additionally actually be more concerning for our fitness than subcutaneous fat—the kind of fats that hugs our thighs, hips, and arms.

What Is Visceral Fat And How To Reduce It?

Visceral fat can make it difficult for our internal organs to work optimally. For example, improved visceral fats in the liver has been related with glucose, lipid, and endocrine dysfunction.

Studies show that weight loss by myself may not be the best indicator of health, but rather visceral fats loss performs a critical position in our metabolic wellbeing. This ability that an increase in visceral fat can affect everything from our hormone health to our cholesterol levels!

And yet, certain foods can directly impact body composition and might also play a role in lowering visceral fats tissue!

1 Fatty Fish

Fatty fish—like salmon, tuna, sardines, and mackerel—are a good source of omega-3 fatty acids. These precise varieties of fish are high in heart-healthy fats, protein, and Vitamin D!

Anya Rosen, MS, RD, LD, CPT explains that heart-healthy omega-3s in fatty fish have been shown to advantage body fat composition through a range of mechanisms such as improving insulin sensitivity and combating inflammation.

Fatty fish is also a high-quality source of dietary protein, which boosts metabolic rate and increases levels of fullness hormones such as GLP-1, PYY and cholecystokinin, states Rosen.

2 Coconut oil

This tropical oil receives a terrible rep for its high saturated fat content.

However, lookup shows that the specific type of fat in coconut oil, medium-chain triglycerides, can significantly decrease the complete amount of fat saved by the body, even in the context of a calorie surplus!

In this case, eating more could simply translate to burning fat!

3 Beans

Beans, beans, they make you… shrink?

One study suggests that eating greater beans may help reduce the complete accumulation of visceral fat, Nicole Stefanow, MS RDN, a NYC-based dietitian, tells us.

Perhaps, Stefanow hypothesizes, this may be because beans are a great supply of prebiotic soluble fiber.

Stefanow explains this mechanism by declaring that although soluble fiber can't be digested by our personal bodies, it can be metabolized and turned into short-chain fatty acids (SCFAs) by the healthy microbes in our gut. Studies have linked SCFAs to a decrease in visceral fat.

Originally published: Eat This Not That

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