Words: Mahesh Kurhade
Certified personal trainer, Certified contest preparation coach, Fitness model, National level men’s physique athlete, and Mechanical engineer
Why ‘Visceral Fat’ is harmful and proven strategies to help you get rid of it.
When it comes to healthy living, balancing the nutrients is a must. And in this process, one need’s to watch what they eat and when. When you eat wrong, it reflects on your body and mostly on the abdominal area of the body. While we call it ‘Fat’, it is actually ‘Visceral fat’, also known as belly fat that wraps around your internal organs.
It is the subcutaneous fat that is stored just below your skin and you can pinch easily from just about anywhere on your body. The presence of this fat can lead to type-2 diabetes, insulin resistance, heart disease, and even certain cancers. The experts feel that a slight change in your daily diet can help bring down the visceral fat to substantial levels. You can follow the below-mentioned guidelines:
Say yes to a low-carb diet
It has been proven that low-carb diets are more effective at reducing visceral fat than low-fat diets. Start adding lean meat, leafy green vegetables, nuts, and seeds in your meal. Also, unsweetened dairy products like plain whole milk and plain Greek yogurt is good for you.
Eat more soluble fibre
It is suggested to eat more soluble fibre as it keeps gut bacteria healthy. To increase your fibre intake, try eating more flaxseeds, sweet potatoes, legumes, and grains.
More of protein
Protein is the most important nutrient for fat loss. It helps boost your metabolism which in turn promotes weight loss and visceral fat loss. A few rich sources include meat, fish, eggs, dairy, legumes, and whey protein.
Control of alcohol intake
Excess of anything is bad and the same rule applies in the case of alcohol. Try limiting your alcohol to small amounts.
Avoid trans fat
Say no to foods like crackers, cookies, cakes, frozen pies, and other baked goods. According to the FDA, they all have trans fat and are linked to carrying more visceral fat. They are an artificial type of fat created by pumping hydrogen into vegetable oils.
Sleep well
A good night’s rest can do wonders for your health and help fight visceral fat. Try to aim for at least 7 hours of sleep daily.
Reduce stress
Stress and anxiety are common problems that affect many people. Studies have shown that chronic stress is linked to visceral fat gain. To relieve stress, try exercising more, yoga, or meditation.
Limit sugar intake
Added sugar is unhealthy and may increase visceral fat. It provides no vitamins or minerals, and consuming too much of it can lead to weight gain. Try eating more whole foods to reduce your intake of added sugar.
Credits – R.clix
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