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How to get rid of visceral fat: Six foods that can help you reduce the harmful belly fat


HOW TO get rid of visceral fat: Visceral fat is a type of body fat stored in the abdominal cavity next to a number of vital organs. For this reason, having too much can be detrimental to a person’s health. One of the best ways to reduce it is to make some simple changes to your diet – there are six foods you should be sure to include.

Visceral fat is usually the result of bad diet, lack of exercise, and poor lifestyle habits, but it isn’t necessarily associated with being overweight or obese. If a person has too much visceral fat, their risk of cardiovascular disease, type 2 diabetes and high blood pressure is increased. One of the best ways to get rid of the harmful body fat is to make some simple changes to your diet. One change you should be sure to make is including plenty of fibre in your diet.

A study carried out by Wake Forest Baptist Medical Centre found eating 10g of soluble fibre a day resulted in a 3.7 per cent reduction in visceral fat over five years.

Net Doctor explains: “Soluble fibre forms a gel-like consistency when it reaches your tum and, as well as helping to keep you full, also helps to block the absorption of cholesterol.”

Introducing fibre gradually into your diet to save sending your digestion into overdrive.

It also recommends six sources of soluble fibre:

  • Grains
  • Oats
  • Rye
  • Apples
  • Bananas
  • Beans
  • Pulses

Added sugar

A number of studies have shown excess sugar can lead to an increased accumulation of fat in the belly and liver.

“Cut down on excess and added sugar, especially fructose,” advises Dr Luke James, medial director, UK Insurance at Bupa UK.

He adds: “Sugar-sweetened drinks, and in particular fructose-sweetened ones, have been shown in some research to cause higher levels of belly fat than other types of sugars. Though you should aim to reduce how much refined sugar you have in your diet overall.

“If you have a high intake of sugar, it’s been suggested by some experts that your liver can’t handle it and processes it in a way that results in damage to your health.

“So cut out sports drinks, sugar-sweetened drinks and other foods that have a lot of added sugar in them. Beware that low-fat options might have high amounts of added sugar in them so check the food labels.

“Remember though that whole fruits and veg that are naturally sweet are good for you. They contain a combination of nutrients, natural sugars, water and fibre that have a range of health benefits. But like any food, they can contribute to weight gain if you have too much of them.”


Like with added sugar, research has shown drinking too much alcohol can encourage fat to be stored as visceral fat.

One study which liked at 8,603 Korean adults found people who drank the most alcohol also had the largest waist circumference, which can be a marker of visceral fat.

But experts have noted more studies are needed to clarify this link.


Restricting your intake of carbs is believed to be an effective way of losing fat.

More than 20 randomised controlled trials have shown low-carb diets lead to two to three times more weight loss than low-fat diets.

In one eight-week study involving 69 overweight men and women, scientists found people who follow a low-carb diet lose 10 per cent more visceral fat and 4.4 per cent more total fat than those on a low-fat diet.


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