Visceral fat is deemed dangerous because of where it’s stored in the body – in the abdominal cavity next to many vital organs. For this reason, if a person allows visceral fat to build up, their risk of developing more serious health problems, like type 2 diabetes and cardiovascular disease, is increased. So what can you do to get rid of visceral fat? A diet high in saturated fat can lead to visceral fat build-up, so making some simple changes to what you eat can help reduce it.
While it’s important to reduce your saturated fat intake, not all fats are harmful.
A small amount of fat is an essential part of a healthy, balanced diet, explains the NHS.
But unsaturated fat is much better than saturated fat. Unsaturated fat can be found in avocados, olive oil, nuts and oily fish.
Healthy fats are also a key component in a diet which has proven effective at getting rid of visceral fat – the keto, or ketogenic, diet.
The keto diet is a very low-carb diet, and carbs are replaced with fat.
This puts the body in a natural metabolic state called ketosis.
A study involving 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than those following a low-fat diet.
They also did this while eating roughly 300 more calories per day.
Low-carb diets, like the keto diet, can aid weight loss and fat loss in other ways too.
Low-carb eating leads to an automatic reduction in appetite, and studies have consistently shown when people cut carbs and eat more protein and fat, they end up eating fewer calories.
This type of diet can also lead to more weight loss at first.
One study in obese adults found a low-carb diet particularly effective for up to six months, compared to a conventional weight loss diet.
After that, the difference in weight loss between diets was insignificant.
Foods included in the keto diet are:
- Low-carb vegetables
- Olive oil
Eating more protein has also been found to help get of visceral fat.