How to get rid of visceral fat: The easy to follow diet proven to reduce harmful belly fat

Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs including the liver, pancreas and intestines. The fat is therefore regarded to be the most dangerous kind of fat. Not only does it look unsightly, it also puts a person at added risk of serious health complications. A diet referred to as the “gold standard” of diets could help you to get rid of the dangerous fat.


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The pescatarian diet is a vegetarian diet that includes fish or other aquatic animals.

The word “pesce” means fish in Italian, so those that emphasise fish in their plant-based diets have come to be called by this term.

The pescatarian diet is not only healthy, it can also help a person to lose belly fat and offers a good range of food sources in order to meet the various needs of the body, helping a person to maintain their weight too.

How the diet works

A person who follows a pescatarian diet, consumes fruits, vegetables, grains, legumes and seafood.

A healthy pescatarian diet will include flavourful foods including olives, whole grains and quinoa, spicy peppers, nuts, seeds, vegetable oils and other nutritious ingredients.

The positive attributes to this diet is that it contains more healthy protein choices than a vegetarian diet, it’s an excellent source of omega-3 fatty acids and has environmental benefits.

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

Additionally studies have shown people who eat more protein tend to carry less visceral fat.


What the experts say

Dr Chrissy Carroll said: “Defined as a vegetarian diet with the addition of fish, the pescaterain diet can be a great choice for those searching for a nutritious meal plan.

Plant-based foods provide numerous vitamins, minerals and phytochemical and the seafood supplies omega-3 fatty acids and protein.”

Registered dietician Nicole Hallissey said: “Eating at least two fish meals a week in helps you to consume ample omega-3 fatty acids, which promotes cardiovascular health.

“Omega-3s are anti-inflammatory and chronic inflammation which is linked to diseases like heart disease, type 2 diabetes, arthritis and cancer.”


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As this diet is also a plant-based diet, a person will reap the advantages of eating ample vegetables, fruits, legumes and beans, and nuts and seeds of all kinds.

Registered dietitian Cara Harbstreet added: “The pescatarian diet is not a rigid diet but one that allows for flexibility.

“For instance, while pescatarian generally avoid meat, they may occasionally eat a chicken breast.

“That said, the following are the typical foods that someone may choose to eat on a diet which includes fish, eggs, cheese, milk, shellfish, beans and legumes, tofu, vegetables, fruits and nuts and seeds.

The pescatarian diet is a good choice for people who want to eliminate meat from their diets and find it simpler than following a vegetarian diet as its simpler to get enough protein each day.

In addition, fish is a source of complete proteins so a person doesn’t have to combine proteins to get the nutrients they need.

For a person following the pescatarian diet plan, they will get the benefits that are associated with a vegetarian diet plus those associated with eating more fish. 

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