They are considered to be one of the most dangerous type of fat with regards to where it is being stored in the body .The amount of visceral fat predicts the health of an individual. So how could you reduce it? The only way is to minimize the intake of these kind of foods and choose the other types.
The danger of the visceral fat comes from the place it is storing itself. It is stored next to many vital organs in the abdominal region which is neighbored by organs like liver, stomach and intestine.Considering all the above aspects visceral fat could cause problems such as cardiovascular diseases.
What are the ways to get rid of Visceral fat?
According to the experts one way is to consume proteins to eliminate these fats. The reason for the build up of such fats is because of poor diet which contains only carbs, sugar and fatty foods.
One of the immediate way to control is to keep track of what you are eating. Experts suggest to cut down carbohydrates and fats as much as possible and try opting more of proteins. The advantages of eating proteins are many. They reduce food cravings by 60%, helps you in eating 441 fewer calories per day and helps in boosting your metabolism by 80 to 100 calories per day.
One of the papers demonstrates these findings “Gluconeogenesis and energy expenditure after a high protein, carbohydrate free diet shows that protein works effectively against reducing belly fat”. One of the studies published in BMC medicine titled “Quality protein intakes inversely related with abdominal fat” set up a theory stating that the quality of protein consumed was inversely proportional to the fat in the belly”, which clearly meant that people who ate good amount of protein were likely to have less belly fat.
Healthline recommends the following proportions:
Cottage cheese – one cup (226 grams)
Cottage cheese with two per cent fat contains 27 grams of protein.
Broccoli – one cup (96 grams)
One cup of chopped broccoli has 3 grams of protein.
Lentils – one cup (198 grams)
Boiled lentils contains 18 grams of protein
Peanuts – one ounce (28 grams) has 7 grams of protein.
With addition to the above intakes the other changes to be made are:
1. Avoiding sugar sweetened drinks and sugars.
2. Rich fiber food intake
3. Following a diet with lesser carbs.
4. Exercise-which is the best way to reduce your visceral fat.
Many of us are in an assumption as to abdominal fats reduce visceral fats completely, but research asks us to avoid any such things. One of the methods that helps reduce fat in one spot called the spot reduction method cannot be followed by most of them.
Hence following good abs exercise continually has proven to reduce belly fat to good extent. The other effective ways include exercises like running, swimming, walking,and aerobics.