Visceral fat is distinct from subcutaneous fat – fat collects around your belly. It hides near the liver and intestines, increasing the risk of metabolic complications, such as insulin resistance. Fortunately, you can reverse the harmful belly fat by making healthy dietary changes.
Twenty young women ate four weeks of a normal diet as a baseline, then switched to a low-carb, high-fat, adequate keto diet for four weeks.
The results showed that, without altering the level of cardiorespiratory fitness, the four-week keto diet intervention significantly reduced body weight and body mass index (BMI).
BMI is a measurement that uses your height and weight to determine if your weight is healthy.
Additionally, waist circumference, hip circumference, and body fat percentage were reduced after the keto diet intervention.
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“These results suggest that the keto diet can be used as a fast and effective approach to lose weight and reduce abdominal fat in overweight / obese Chinese women without exacerbating their cardiorespiratory condition,” the researchers concluded.
Keto diet – what it entails
Harvard Health explains, “The purpose of the diet is to force your body to use a different type of fuel.
“Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketones, a type of fuel that the liver produces from stored fat. ”
According to the health body, since the keto diet has such high fat requirements, followers need to eat fat with every meal.
You should opt for unsaturated fats, such as walnuts (almonds, walnuts), seeds, avocados, tofu, and olive oil, he advises.
“But saturated fats from oils (palm, coconut), lard, butter and cocoa butter are encouraged in large amounts.”
Protein, which is a key part of the keto diet, has been shown to aid weight loss.
Bupa explains, “Protein can be a useful way to lose weight because it makes you feel fuller than carbohydrates and fat.”
If you include a lean source of protein, like skinless white chicken, in your meals, you may find that you aren’t as hungry and therefore eat less, the health organization notes.
Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts, and soybeans.
“And remember that a serving of protein is about as big as the palm of your hand,” notes Bupa.
He adds, “Alternatively, there are plenty of protein products on the market, such as supplements and powders, but if you do decide to use them, make sure you have a sports dietitian or trained nutritionist to oversee your diet. ”