How to lose visceral fat: ‘Easy to consume’ egg white shown to reduce the belly fat

Dr Zoe Williams discusses visceral fat on This Morning

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Visceral fat lurks near vital organs in the body, such as the liver and intestines. Among other things, storing too much of this harmful fat can hamper insulin production, leading to type 2 diabetes. Finding ways to reduce the harmful belly fat is therefore vital. Research has found some novel strategies for curbing the belly fat, such as consuming a modified form of egg white.

A study published in the journal Lipids in Health and Disease evaluated the impact of lactic-fermented egg white consumption on visceral fat.

According to the researchers, lactic-fermented egg white, produced by lactic acid fermentation of egg white, is an easy-to-consume form of egg white.

For the double-blind, placebo-controlled study, researchers recruited 37 adult males and females.

They were divided into two groups: the control group and the lactic-fermented egg white group.

The control and lactic-fermented egg white groups consumed drinks containing whey and lactic-fermented egg white, respectively, for 12 weeks.

Visceral fat area was measured at baseline and at week 12 of intake.

Abdominal girth was measured at baseline and at weeks six and 12.

What did the researchers find out?

Lactic-fermented egg intake decreased visceral fat area significantly compared with baseline.

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What’s more, visceral fat area was significantly lower than that in the control group.

The lactic-fermented egg group also showed significant improvement in the ratio of visceral to subcutaneous fat area compared with baseline and the control group.

Subcutaneous fat is the type of fat you can pinch.

“The results demonstrated that lactic-fermented egg reduces visceral fat area and improves the ratio of visceral to subcutaneous fat area,” the researchers concluded.

They added: “As other measurement items were not influenced, we concluded that lactic-fermented egg improves visceral fat obesity.”

General dietary tips to reduce visceral fat

According to Bupa, protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do.

“If you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less,” says the health body.

Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.

Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity and strength training.

Aerobic activity will raise your heart rate, and make you breathe faster and feel warmer.

According to the NHS, one way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.

Examples include:

  • Brisk walking
  • Water aerobics
  • Riding a bike.

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