Visceral fat is a type of fat located within your abdominal cavity. Since it is situated near several vital organs like the stomach, liver, and intestines, its accumulation could pose serious medical risks.

There are two types of visceral fat. The subcutaneous fat and visceral adipose fat or VAT. The subcutaneous is that wiggly fat which is visible just under your skin. Visceral adipose fat is one that surrounds vital organs and is oftentimes linked to numerous diseases.

Get Rid of VAT

Making some healthy changes to your lifestyle can help in breaking down this harmful fat and ejecting it from your body. Dietary decisions play a vital role in reducing and getting rid of VAT.

According to Al-Ali, there are five important dietary tips you need to follow to minimize the amount of this harmful belly fat.

Increase Consumption of Fruits and Vegetables

Health agencies and organizations recommend consuming at least five portions of vegetables and fruits daily. According to Al-Ali, however, there is growing evidence that you should increase your vegetable intake to eight portions. You must likewise limit fruit intake to only two portions per day to avoid having too much sugar, which is a major VAT culprit.

Increase Protein Intake

Al-Ali pointed out that protein is an important macronutrient when trying to lose weight. It has also been proven to be very effective in reducing cravings. Protein can also improve your metabolism. This is why your intake of good and high-quality protein foods should be increased. Some of the protein-rich food include legumes, nuts, wild fish, and good quality meat, but only in small amounts. 

Get Rid of Refined Processed Carbs

Replacing the type of carbohydrates you regularly consume will earn you lots of benefits in terms of sugar intake. It will also help you lose weight and reduce VAT deposits in your abdominal cavity. Avoid all types of processed, refined carbs like white bread, white potatoes, white rice, white pasta, and white flour.

Replace them with whole grains, oats, legumes, quinoa, brown rice, sweet potato, and buckwheat. These are all identified as complex carbs and possess a low glycemic index.

Consume Only Healthy Fats

Reduce your intake of foods rich in saturated fats, which have been known to increase VAT accumulation. Examples of saturated fats are palm oils, processed desserts and snacks, and animal fats. These are high in calories and can promote weight gain, which in turn increases your risk of developing cardiovascular complications like heart disease.

Replace these food types with those that have monounsaturated fats like olives, olive oil, nuts, and seeds. You can also include foods with poly-unsaturated fats like oily fish, chia, and avocados. These can all help to defeat the dangerous belly fat.

Move Your Body

Aside from making some healthy changes to your regular diet, you should also start moving and exercising. Leading a sedentary life can only help you gain excess weight and expose you to dozens of health risks.

Exercising plays a major role in minimizing VAT. Weight training is particularly helpful because, aside from increasing your muscle mass, it also speeds up your body’s metabolism. Al-Ali also notes that the more you move, the more you burn visceral fats. So start moving now.