How to lose visceral fat: Soluble fibre can help reduce belly fat ‘fast’ – Here’s what to eat

How to lose visceral fat: Soluble fibre can help reduce belly fat ‘fast’ – Here’s what to eat


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Belly fat is an indicator of lack of fitness


Belly fat is an indicator of lack of fitness&nbsp

Key Highlights

  • Dietary soluble fibre plays a great role in not just helping regulate bowel movements but also in averting other major illnesses.

  • Soluble dietary fibre is essential in your fight against visceral fat.

  • Visceral fat surrounds the vital organs and cause major damage if left unresolved.

First up, we must realise that the human body needs a certain amount of fat. All fat os not bad, ugly, unwanted. According to the NHS, UK – “A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.”

Secondly, everyone has some belly fat, even people who have flat abs. That’s normal, says WebMD. But too much belly fat can affect your health in a way that other fat doesn’t. 

Some of your fat is right under your skin. Another fat is deeper inside, around your heart, lungs, liver, and other organs. It’s that deeper fat — called “visceral” fat — that may be the bigger problem, even for thin people.

Visceral fat can spell serious health problems so finding ways to eliminate it is essential. According to Holland and Barrett, you should choose soluble fibre to lose belly fat “fast”. The visceral fat build-up can therefore make you uniquely vulnerable to developing chronic conditions, such as type 2 diabetes. But it is not a battle already lost, so take heart. Because, fortunately, you can strike a blow to belly fat by making healthy dietary modifications. Experts say that choosing soluble fibre foods can help to lose belly fat “fast”.

How can soluble fibre help lose visceral fat?

A study conducted by researchers at Wake Forest Baptist Medical Center found eating more soluble fibre from vegetables, fruit and beans, and engaging in moderate activity, led to reductions in visceral fat. The study found that for every 10-gram increase in soluble fibre eaten per day, visceral fat was reduced by 3.7 per cent over five years. In addition, increased moderate activity resulted in a 7.4 per cent decrease in the rate of visceral fat accumulation over the same time period.

“We know that a higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease,” said Kristen Hairston, M.D., assistant professor of internal medicine at Wake Forest Baptist and lead researcher on the study. “Our study found that making a few simple changes can have a big health impact.”

Researchers found that increased soluble fibre intake was associated with a decreased rate of accumulated visceral fat, but not subcutaneous fat. “There is mounting evidence that eating more soluble fibre and increasing exercise reduces visceral or belly fat, although we still don’t know how it works,” Hairston said. 

How it works:

Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system. 

One feels fuller for longer, so ends up eating less and not snacking excessively.

Sources of soluble fibre in Indian foods:

  1. Peanuts 
  2. Almonds
  3. Alfalfa
  4. Sunflower seeds
  5. Baby Lime Beans
  6. Black bean
  7. Broad Beans
  8. Fava Beans|Chick Peas
  9. Frenchoong beans
  10. Soya Beans
  11. Rajma
  12. Oranges
  13. Bananas
  14. Peaches
  15. Figs
  16. Carrots 
  17. Spinach
  18. Zucchini
  19. Steel Cut Oats
  20. Dates
  21. PApaya
  22. Ground Flaxseeds
  23. Avocados
  24. Blackberries
  25. Brussels sprouts 
  26. Apples
  27. Green peas
  28. Pinto beans
  29. Oats
  30. Barley
  31. Lentils
  32. Pears
  33. Broccoli
  34. Cabbage
  35. Sweet Potatoes
  36. Onions
  37. White Rice

How much minimum exercise must one take up?

Moderate activity means exercising vigorously for 30 minutes, two to four times a week, Hairston added.

What did the study entail?

For the study, published in the journal Obesity, researchers examined whether lifestyle factors, such as diet and frequency of exercise, were associated with a five-year change in abdominal fat of African Americans and Hispanic Americans, populations at a disproportionately higher risk for developing high blood pressure and diabetes and accumulating visceral fat.

At the beginning of the study, which involved 1,114 people, the participants were given a physical exam, an extensive questionnaire on lifestyle issues, and a CT scan.

Incidentally, the CT scan is the only accurate way to measure how much subcutaneous and visceral fat the participants had.

Five years later, the exact same process was repeated.

What were the conclusions:

Researchers found that increased soluble fibre intake was associated with a decreased rate of accumulated visceral fat, but not subcutaneous fat.

There is mounting evidence that eating more soluble fibre and increasing exercise reduces visceral or belly fat, although we still don’t know how it works.

Although the fibre-obesity relationship has been extensively studied, the relationship between fibre and specific fat deposits has not.

Dietary fibre, especially soluble fibre, may affect weight accumulation through abdominal fat deposits.

Like insoluble fibre, protein can accelerate weight loss by promoting fullness.

If you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.



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