The human body contains the fat at multiple parts of the body such as around the hips, waist, thighs and other parts as well. There are different types of fats within the body – visceral and subcutaneous. Subcutaneous fat is found under the skin and it generally doesn’t impose that much health risk. Visceral fat is very much harmful to the body as it is found in the bell cavity or the abdominal. The stomach, intestines, and liver are surrounded by it. Don’t worry, the visceral fat can be removed from the body by making some changes in the lifestyle and food habits. Let us see the different ways of how to get rid of visceral fat.
Change Your Food Habits
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You have to monitor the total fat intake. You can limit the dietary fat to around 20% of your total caloric intake. This will match 40-70g of your daily fat. Higher levels of fat will increase the visceral fat or increase your weight.
You have to eliminate the trans-fats completely. The trans fats make the coronary arteries hard and increase the visceral fat.
You have to also reduce the saturated fat intake to less than 8% of your total intake. Limit it to nearly 15-20 g of daily intake. Though, the saturated fat is not as unhealthy as the trans-fat, limiting its intake is appropriate for health.
Consume heart-healthy fats
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You have to monitor the health intake and also you have to see that you are consuming the proper dietary fats that can help you to improve your health and reduce the visceral fat.
The MUFAs (monosaturated fatty acids) can help you to reduce the levels of visceral fats. They are found in sesame oil, olive oil, canola oil, nuts, seeds, and avocados. You can use one or two servings of these foods in your day to day life.
Limit the intake of carbohydrate
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If you take a low diet of carbohydrates, then you can reduce the levels of visceral fats fast. Carbohydrate-rich foods such as pasta, rice, bread, sweets, beverages containing sugar have to be limited. Limit them to one or two servings each day.
Use an adequate amount of fiber
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Studies have shown that the levels of visceral fats can be reduced if you consume a good amount of adequate fiber in your daily intake. Men should consume 38 g of fiber daily and women should consume 25 g of fiber. Grains can provide you with fiber and the fruits and vegetables provide you too.
Apples, pears, raspberries, blackberries contain a high amount of fibers. Broccoli, beans, spinach, cabbage are vegetables that contain a high amount of fiber.
Monitor the total calorie intake
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You can reduce the visceral fat by consuming low-calorie intake. Men should consume 2000-2500 calories and women should consume 1600-2000 calories daily.
The total calorie level differs based on the muscle mass, metabolism, age, gender, and activity level. Do proper exercise to reduce the visceral fats at its best.
Thus, these were the different ways on how to get rid of visceral fats. All these methods are proven in the various studies undertaken by the experts, so don’t worry about anything and just focus on trying them out and you will definitely reduce the levels of visceral fats in your body.