Visceral fat- the kind of fat that gets accumulated in your abdominal cavity doesn’t just affect your looks but is also extremely dangerous to your overall health. Too much of it can lead to insulin resistance, diabetes, inflammation, non-alcoholic fatty liver disease, and heart diseases.

Being positioned near internal organs including the pancreas, intestines, and liver may increase one’s susceptibility to life-threatening health conditions like cardiovascular disease.

The leading causes of visceral fat are unhealthy diet, stress and a sedentary lifestyle. Making a few changes to these can help get rid of visceral fat quickly. Dietary changes can help reduce the accumulation of visceral fat drastically. Cutting down certain foods, in particular, can help.

Here’s what you should do:

Cut down on sugar- A 2009 study has documented that dietary fructose increases de novo lipogenesis (a pathway that converts sugar into fat), promotes dyslipidemia (lipid imbalance), reduces insulin sensitivity and increases visceral fat deposition in individuals who are overweight or obese. Consuming a diet high sugar can lead to a build-up of the harmful visceral fat. This makes it evident that cutting down or reducing sugar intake, especially that of fructose can result in a significant reduction of visceral fat.

Although the association between sugar consumption and visceral fat deposition has not been well established, recent studies have indicated that fructose consumption stimulates de novo lipogenesis that drives the build-up of visceral fat.

A 2017 study has reported that restricting fructose sugar for a short term (9 days) resulted in decreased liver fat, visceral fat as well as de novo lipogenesis. It also improved insulin resistance among obese children. The study participants were asked to follow a diet where starch replaced all the fructose. The diet did not restrict any calories. In just 9 days, their liver fat was reduced by 3.4% and visceral fat got decreased by 10.6%. Such findings highlight the importance of restricting dietary sugar consumption to get rid of visceral fat quickly.

Another study has specifically proved that fructose, not glucose increases visceral fat deposition among people who are overweight or obese.

Fructose-rich foods include sugary drinks, colas, yogurt, honey, molasses, dried fruits, fruits, fruit juices, baked goods, salad dressings, and fast foods. Shun these to bid adieu to the dangerous visceral fat.

how to get rid of visceral fat, foods to eat
how to get rid of visceral fat, foods to eat jarmoluk - Pixabay