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Body fat is not created in terms of health risks, and visceral fat is considered the most dangerous because it surrounds internal organs.
Unlike subcutaneous fat, located just below the surface of the skin, the proximity of visceral fat to internal organs can lead to metabolic disease, insulin resistance, and increased risk of death.
Many studies have touted the health benefits of following a low carb diet, which typically includes the following:
- Strong consumption of vegetables
- Modest increase in intake of naturally occurring fats
- Moderate protein intake
- Low use of processed foods, sugar and cereals
It has been shown to prevent a wide range of health problems and is increasingly recommended for people with type 2 diabetes to help them manage their blood sugar levels.
In addition, a low carb diet contributes to weight loss, and the ketogenic diet, which is a very low carb diet consisting of reducing carbohydrates and replacing them with fat, has proven to be effective for fight against harmful visceral fat.
A study of 28 overweight and obese adults showed that those on a ketogenic diet lost more fat, especially visceral fat, than those on a low fat diet.
The key components of a keto diet include:
- Low carb vegetables
- Meat and poultry
- Coconut oil
- Greek yogurt and cottage cheese.
Notably, avocados and keto-friendly vegetables, such as Brussels sprouts, are rich in soluble substances – a type of fiber that dissolves easily in water and breaks down into a gel-like substance in l & # 39; intestine.
How to get rid of visceral fat: The best diet proven to reduce belly fat
And it has been shown that soluble fiber is an effective blow to visceral fat. One study in particular has demonstrated the benefits of weight loss related to increased insoluble fiber intake.
The study, published in the journal Obesity, suggests that the best defense against visceral fat is to eat more soluble fiber from vegetables, fruits and beans, and to conduct moderate activity.
The study found that for every 10 grams of soluble fiber consumed per day, visceral fat was reduced by 3.7% over five years. In addition, increased moderate activity resulted in a 7.4% decrease in visceral fat accumulation rate over the same period.
"We know that a higher rate of visceral fat is associated with high blood pressure, diabetes and hepatic steatosis," said Kristen Hairston, MD, assistant professor of internal medicine at Wake Forest Baptist and senior researcher of l & # 39; study.
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They added, "Our study found that a few simple changes can have a big impact on health."
You can get 10 grams of soluble fiber by eating two small apples, a cup of green peas and half a cup of Pinto beans; Moderate activity means vigorous physical activity for 30 minutes, two to four times a week, Hairston added.
In the longitudinal study published in the online edition of the June 16 Obesity newspaper, researchers examined whether lifestyle factors, such as diet and frequency of physical exercise , were associated with a five-year change in abdominal fat among African Americans and Hispanics – populations at a disproportionately higher risk of developing high blood pressure and diabetes and accumulating visceral fat.
At the beginning of the study, which involved 1,114 people, participants were subjected to a physical examination, a comprehensive questionnaire on lifestyle issues and a scanner, the only accurate way to measure the amount subcutaneous and visceral fat from the participants. Five years later, the same process was repeated.
The researchers found that an increase in soluble fiber intake was associated with a decreased rate of accumulated visceral fat, but not subcutaneous fat.
"It's becoming increasingly clear that eating more soluble fiber and doing more exercise reduces visceral or abdominal fat, although we still do not know how it works," Hairston said.
Added: "Although the fiber-obesity relationship has been studied extensively, the relationship between fiber and specific fat deposits has not been studied. Our study is useful because it provides specific information on how dietary fiber, especially soluble fiber, can affect weight accumulation via abdominal fat deposits. "
How much exercise should you do to fight visceral fat?
According to Harvard Health, the practice of at least 30 minutes of moderate intensity exercise a day could help target harmful fats.
Studies identify aerobic exercise as the best type for overcoming fat. For example, an analysis of 15 studies involving 852 people compared the extent to which different types of exercise reduced visceral fat without dieting.
For example, an analysis of 15 studies involving 852 people compared the extent to which different types of exercise reduced visceral fat without dieting.
The analysis suggests that combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat than either.
Here are some examples of aerobic exercises:
- Fast walk
- Water aerobics
- Cycling on flat terrain or with some hills
- Duplicate tennis
- Push a lawn mower
- Inline skates