Visceral fat is fat that accumulates at the abdominal level on organs such as the liver, stomach, intestine and heart, and may even cause a buildup of fat in the arteries, a situation that hinders the functioning of these organs, increasing the risk of causing metabolic syndrome and, in turn, the development of diseases such as prediabetes, diabetes, high cholesterol , heavy liver and hypertension.
To eliminate visceral fats, it is necessary to follow a low calorie diet, low in fats and simple sugars, in addition to regular physical activity, this will allow you to reduce the accumulated fat stores, especially in the abdomen.
- The diet to eliminate visceral fats is simple.
- Mainly consisting of increasing the consumption of high-fiber foods.
- Decreasing the consumption of foods high in fats and sugars.
- Foods to be included in the diet include:.
Other recommendations are that the food be prepared on a plate, using heat or steam, preferring the use of natural spices to season the food. To attach salads, it is possible to use olive oil or prepare additions based on natural yogurt, lemon and vinegar.
In addition to this, it is also possible to incorporate thermogenic foods into the diet, as they help speed up metabolism and facilitate fat loss. Some foods with this property of cinnamon, ginger and green. We know these and other foods that speed up metabolism, and how to consume them.
It is important to avoid foods high in fats, sugars and preservatives, some examples of cold cuts, empanadas, frying, biscuits, chocolates, candy, soft drinks, pre-cooked foods, sauces, pizzas, mayonnaise, cream cheese, yellow cheese, burgers and hot dogs.
In addition, the consumption of red meats should be limited to a maximum of 3 times per week, preferring the consumption of white meats and fish. Another factor that promotes the accumulation of fat at the abdominal level is the consumption of alcoholic beverages, so it should be avoided, since it provides “empty calories” and decides that the energy intake is not approved by the body, accumulating in the form of fattening of the body.
Any physical activity helps boost metabolism and burn accumulated fat, but combating visceral fat is ideal and performing cardiovascular and abdominal workouts, such as abs and irons.
Between cardiovascular and aerobic exercise, you can practice walking, running, swimming, biking or jumping, it is important to do at least 30 minutes a day, every day for 60 minutes 3 times a week, have a routine to walk and lose weight.
To measure visceral fat, a CT scan, MRI, or ultrasound might be performed, however, it is ideal to help a nutritionist measure the pan with a tape measure, but this is the easiest way to check if the fat that builds up in the abdomen is overweight.
In addition to measuring waist circumference in men should not exceed 94 cm and in women more than 80 cm, higher values correspond to an increased risk of developing diabetes and cardiovascular diseases such as high blood pressure.
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If your body fat percentage is ideal
While it is surgery to remove the fat accumulated in the abdomen, liposuction has removed the fat cover under the skin, so visceral fat is not removed much deeper from the abdomen, very close to the organs. This means that it is not surgery to treat this problem, but cosmetic surgery that allows modeling of the silhouette.
In many cases, even after liposuction over visceral fat can increase, this may be because there are not as many fat cells in the skin, excess fat and sugar from food, plus that the lack of regular physical activity ends up favoring the accumulation of fat in the viscera.