How to get rid of visceral fat: The best diet to burn the belly fat – foods to include

Dr Zoe Williams discusses visceral fat on This Morning

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Visceral fat is body fat that is stored within the abdominal cavity, which contains a number of vital organs, such as the liver, intestines and pancreas. A fatty build-up in this area can interfere with vital bodily functions, spurring on the development of chronic conditions, such as diabetes and heart disease. Fortunately, you can eliminate stubborn belly fat by making healthy dietary interventions, and one particular diet can help burn the belly fat. What foods can you eat on this particular diet to help speed up belly fat loss?

A low-carb diet has long been hailed as an effective weight loss diet, but it could also be effective at getting rid of visceral fat.

An eight-week study which included 69 overweight men and women, found people who followed a low-carb diet lost 10 per cent more visceral fat and 4.4 per cent more total fat than those on a low-fat diet.

Dr Michael Mosley explained: “In recent years, I have noticed that everyone seems to be obsessed by the low-carb keto diet.

“For those not familiar, this diet, favoured by celebrities such as Kim Kardashian and Megan Fox, is a high-fat, very low-carb regime.

“The idea is that eating a minimal amount of carbs will force your body to burn fat instead by turning fatty acids in your blood into ketone bodies.

“The body (and brain) then uses these as fuel instead of glucose from carbohydrates.

“The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat.”

With evidence pointing to the effectiveness of a low carb diet to help burn belly fat, what can a person eat on such a diet?

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Fibre-rich foods

Eating more foods rich in fibre especially viscous fibre can be an effective strategy to lose weight.

Viscous fibres include glucomannan, beta-glucans, pectins, guar gum, and psyllium.

Good whole food sources include legumes, asparagus, Brussels sprouts, oats and flax seeds.

Flaxseeds are an excellent source of both soluble and insoluble dietary fibre which will cleanse the intestinal tract and regulate elimination, all helping to remove extra internal belly bulge.

Oats contains a soluble fibre called beta-glucan that can help improve insulin response and possibly reduce blood sugar too.

Oats soluble fibre content are also responsible for helping a person to feel full more quickly after eating them they do after consuming other foods.

Feeling full can help a person reduce their portion size and achieve their belly fat loss.

Studies have found the effect of eating oats on appetite concluded that it increased fullness and decreased the desire to eat for the next four hours.

Blackberries

Blackberries are rich in antioxidants like catechins, which give them the natural ability to help activate fat-burning genes in belly-fat cells.

They’re also loaded with polyphenols chemical compounds that may prevent fat from forming.

Berries are a great source of fibre, an essential nutrient that improves digestion and helps reduce fat carried around the belly area.

Blackberries also contain the flavonoid anthocyanin, which helps your body produce adiponectin, a hormone that is been linked to lower glucose levels, is said to curb cravings and also boosts metabolism.
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