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.
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.
Some evidence suggests eating nuts can boost metabolism slightly.
And due to their satiating properties, nuts are a great addition to an effective weight loss diet.
In one study, a low-calorie diet with 84g of almonds increased weight loss by 62 percent compared to a diet enriched with complex carbohydrates.
Another study in 100 overweight women found those consuming almonds lost more weight than those on a nut-free diet.
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.
Published at Sat, 13 Feb 2021 13:38:55 +0000