How to get rid of visceral fat: Why this popular food may reduce the dangerous belly fat

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Visceral fat is considered harmful because it’s stored in the abdominal cavity next to many vital organs. Having too much can increase the risk of serious health conditions, including type 2 diabetes and cardiovascular disease. Poor lifestyle choices, such as a poor diet, can lead to visceral fat build-up, so making changes, like what you eat, can help get rid of visceral fat. Most weight loss and fat loss plans involve cutting down on certain foods – cutting down on foods high in saturated fat is one of the top ways to lose fat.

But eating more of other foods, particularly those high in soluble fibre, can contribute towards visceral fat loss.

Soluble fibre is fibre that binds with water forming a thick gel that ‘sits’ in the gut.

This gel can dramatically slow the movement of food through the digestive system and slow down the digestion and absorption of nutrients.

This then creates a prolonged feeling of fullness and reduced appetite.

One review study found an additional 14g of fibre per day was linked to a 10 per cent decrease in calorie intake and weight loss of 2kg over four months. 

In a five-year study, eating 10g of soluble fibre per day was linked to a 3.7 per cent reduction in the amount of fat in the abdominal cavity. 

This implies soluble fibre may be particularly effective at reducing visceral fat.

The best way to get more fibre into your diet is eating fruit and vegetables.

A popular food, which is a particularly good source of soluble fibre, is avocados.

One avocado contains around 4.5g of fibre, of which 1.4 are soluble. 

As well as being a great source of soluble fibre, avocados contain monounsaturated fats, potassium and vitamin E.

When it comes to a general diet to follow, experts recommend low-carb diets.

Many studies have shown low-carb diets are more effective at reducing visceral fat than low-fat diets. 

One eight week study involving 69 overweight men and women found those 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. 

Alongside making changes to your diet, it’s also important to do regular exercise.

Studies have shown aerobic exercise can help lose visceral fat, even without dieting. 

A certain drink has also been proven to help get rid of visceral fat. 

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