Abdominal fat or visceral fat is fat that is on the abdominal organs (especially the liver and pancreas). It leads in time to insulin resistance, type II diabetes, cardiovascular disease and is sometimes even associated with certain types of cancer. Abdominal fat produces several pro-inflammatory hormones (IL-6, IL-1β, PII-I and TNF-α), which promote the onset of chronic diseases.
What can we do to get rid of visceral fat?
- Try a low-carb diet. Give up bread, pasta, rice, potatoes, sweets, pastries. Instead, eat fruits, fresh vegetables and protein (eggs, cheese, milk, yogurt, meat and fish).
- Cardio-type exercises that make you sweat (alert walking, running, treadmill, cycling) are very effective.
- Consume a lot of soluble fiber – that decrease your appetite. Eat at least one of the following foods daily: flax / sesame / pumpkin seeds, legumes (beans, peas, lentils, chickpeas), apples, oranges, carrots, pears, strawberries, beets, peaches, oats.
- Consume more protein – fish, meat, eggs, dairy, legumes (beans, peas, chickpeas), oilseeds (seeds, hazelnuts, pistachios – unroasted and without salt). Proteins “increase” metabolism and decrease hunger hormones (helps you feel full).
- Give up sugar (sweets, chocolate, pastries, processed foods, carbonated sweets, sweeteners). Fructose from these type of foods is transformed as fat tissue on the abdominal area!
- Get some proper rest – try to sleep between 7 and 9 hours / night. Studies show that lack of sleep is directly associated with visceral fat.
- Avoid trans fatty acids (artificial fats that are added to processed foods such as margarine, chips, biscuits, pastries, fast food).
- Eat probiotic foods (fermented foods – yogurts, pickles, tofu) or take a probiotic supplement. They play a role in reducing the absorption of fats in the intestine and increase the level of the satiety hormone (GLP-1).
- Practice fasting – the best way to get rid of visceral fat! Do not eat anything for 24 hours (1-2 days a week), but only liquids (water, tea, coffee with no sugar). In this way the body will take its energy from the abdominal fat that it will convert into glucose, and not from the food that you give it.
