How to get rid of visceral fat: Snacking on almonds could help reduce harmful belly fat

Dr Zoe Williams discusses visceral fat on This Morning

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Visceral fat – while it’s the most harmful body fat, it’s actually the easiest to lose. While a healthy diet and workout regime are sure ways to get rid of this type of fat, specific types of food and exercise have proven most effective at getting rid of visceral fat.

Protein is considered the most important nutrient for fat loss.

Eating more protein can help fend off hunger by increasing levels of the fullness hormones GLP-1 PYY and cholecystokinin.

It can also help reduce levels of the hunger hormone ghrelin.

Studies have shown protein can help boost your metabolism as well, which in turn promotes weight loss and visceral fat loss. 

Many studies show people who eat more protein tend to carry less visceral fat. 

One study involving 23,876 adults showed a higher protein intake was linked to a lower body mass index, higher “good” HDL cholesterol and a smaller waist circumference, which is a marker of visceral fat. 

Meat and fish are great sources of protein, but there are some plant-based foods that hold surprising high levels of it too.

According to the British Nutrition Foundation, 100g almonds contains 21.1g of protein.

And almonds may assist in overall weight loss.

Both protein and fibre are known to increase feelings of fullness. They can help you eat fewer calories.

One four-week study in 137 participants showed a daily 1.5 ounce serving of almonds significantly reduced hunger and the desire to eat. 

A number of other studies have also supported the hunger-fighting effects of nuts. 

They also showed improvements in waist circumference and other health markers.

Healthy and weight loss diets should also be teamed with exercise, and one of the most effective forms of exercise for shedding visceral fat is regular aerobic exercise.

Many studies have shown aerobic exercise can help you lose visceral fat, even without dieting.

An analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.

They found moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting. 

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