Visceral Fat Diet – Overview
Obesity has become a big issue in the modern world as people focus more on food than their health. Thankfully, we can now lose our body fat by following different types of diet plans present on the web. However, some body parts need more focus as they develop stubborn body fat.
The body fat within your abdominal cavity is visceral, the most stubborn body fat. Today, we will discuss the diet plan that helps you lose visceral fat from your abdominal area. We will also share tips and other information about the Visceral Fat Diet.
What Is Visceral Fat?
Visceral fat develops within your abdominal cavity. It covers the prime organs of the human body. Visceral fat is different from subcutaneous fat. Visceral fat is more dangerous to your body than subcutaneous fat.
One can reduce visceral fat by regular exercise and following a strict diet plan. This type of fat is also known as active fat, covering up the main body organs. It directly affects your health and welcomes serious health issues such as stroke, heart attack, artery blockage, diabetes, etc.
Symptoms of Visceral Fat
Visceral fat develops within your abdominal area. If your belly fat develops extra fat, you are developing visceral fat. If your grown-up belly looks like an apple. It is a sign of visceral fat. You can figure it out through imaging tests.
4 Ways to Measure Visceral Fat
Visceral fat is 10% of your total body fat. This type of fat resides within your abdomen and covers the primary organs of humans. You can figure out visceral fat by measuring the total body fat. Measure your body fat and visceral fat through one of the below-given ways.
1. Body Mass Index
Body Mass Index i.e. BMI measures your body fat based on weight and height. For example, a 30+ BMI value indicates that you are an obese person and have developed visceral fat. The first step for determining your ideal daily calorie intake to lower your BMI is to calculate your basal metabolic rate.
2. Waist-To-Hip Ratio
Waist-to-hip Ratio measures your waist and hip size. This proportion works when you divide your waist size by hip size. If the final value stands more than 0.90, it indicates that you have grown too much belly fat. 0.90 waist-to-hip ratio for men and 0.85 for women.
3. Waist-Height Ratio
This ratio works when you divide your waist size by your height. If the final value is more than 0.5, it indicates that you are an obese person. Most healthcare providers consider the waist-height proportion the best solution to measure the percentage of body fat.
4. Waist Measurement
Waist measurement is the most common method here. Take a measuring tape and wrap it around your waist. Thirty-five inches for women and 40 inches for men are considered unhealthy, meaning a person has visceral fat within the abdominal area.
Visceral Fat: How to Reduce Visceral Fat?
There is no specific visceral fat diet plan present in the market. However, a healthy lifestyle is the best way to reduce all types of fat in your body. You can reduce body fat by following the diet plan and regular exercise. Here, we have enlisted some ways to help you reduce visceral fat in your abdominal area.
1. Healthy Diet
A healthy diet helps you lose your body fat but also helps keep your body healthy and free from diseases. You can add lean proteins, green vegetables, low-fat dairy products, fruits, etc., to your diet.
Avoid junk foods, fried foods, and other unhealthy packaged food items. Likewise, avoid refined sugar, cold drinks, and processed foods. A ketogenic diet is the most preferred diet plan one can follow to reduce body fat. In this diet, your body burns fat faster as you are limiting your carbs intake here.
2. Regular Workout
Workout is the best way to keep your body healthy and fit. Spare at least 30 minutes daily for a workout, and you will see your desired results. You can go with strength training or cardio or do both every other day. Add a couple of minutes every day to lose visceral fat faster.
3. 8 Hours of Sleep
Your health disturbs when you are not having a good night’s sleep i.e. an eight-hour sleep. So leave all your worries behind and focus on your sleep. A good night’s sleep is a perfect solution to cure almost all types of health-related problems.
4. Limit Alcohol
Alcohol helps your body develop visceral fat faster. However, too much consumption of alcohol may develop extra body fat across your stomach i.e. visceral fat.
What’s the Normal Range of Visceral Fat?
Visceral fat seriously threatens your body as it develops around your main body organs. A normal visceral value should not exceed 10% of your body fat.
You can measure your visceral body fat by following the above-listed methods. You can even follow multiple methods to reduce stress as these methods are easy and can be done at home without any special equipment.
What Types of Food Should I Avoid?
If you don’t want to develop visceral fat in your body, you must limit or avoid the food items listed below.
- Processed foods
- Fried foods
- Baked goods
- Dairy products with trans fat
- Sugar (see the full list of no-sugar diet foods)
- Sodium products
- Cold drinks, etc.
Foods with high fat develop both types of fat i.e. visceral fat and subcutaneous fat. So make sure you eat healthy food items to lose body fat and live a healthy lifestyle.
Your health is your real wealth. We must focus more on our health than any other thing. Visceral fat is a serious threat to your health and if you have signs of developing visceral fat, see your healthcare provider and follow his advice.
Eat healthy food and exercise regularly to keep your body healthy and fat-free. It will not let visceral fat develop ever within your abdominal area.
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