Deep belly fat, also known as visceral fat, is the most dangerous kind of abdominal fat you can have. Unlike subcutaneous fat that you can easily pinch between your fingers, visceral fat lies deep within the pelvic cavity wrapped around organs such as the liver and kidneys. It’s this type of fat that increases the risk of heart disease and type 2 diabetes, not the jiggly kind that falls over your belt. It’s also the most difficult type of fat to lose. Doing high-intensity exercise is one way to reduce deep belly fat, but diet plays a role too. What type of diet is best for reducing deep belly fat?
The Best Diet for Deep Belly Fat
It’s tempting to think a low-fat diet would be best for reducing visceral fat in the abdomen, but a low-carb diet may be better. A study involving 69 overweight men and women presented at the Endocrine Society’s 93rd Annual Meeting compared the effects of a low-fat diet (55% carbs, 27% fat) with a lower carb diet (43% carb and 39% fat) on visceral abdominal fat. Even though the carbohydrates in the “low-carb” diet were only modestly restricted, it reduced deep belly fat by 11% more than the low-fat diet. Watching carbs and working out at a higher intensity may be the key to blasting away difficult-to-lose deep belly fat.
Why is Visceral Fat So Bad?
Visceral fat isn’t inactive tissue. Deep abdominal fat secretes molecules called cytokines that increase inflammation and contribute to insulin resistance. Insulin resistance is a precursor to type 2 diabetes and heart disease. Visceral fat may not be as visible since it lies so deep in the pelvic cavity, but despite its low profile, it’s quietly doing damage by increasing the risk of serious health problems such as heart disease and type 2 diabetes.
By causing inflammation, visceral abdominal fat even increases the risk of dementia. According to a study published in the journal Neurology, people with large amounts of visceral abdominal fat at the age of 40 have up to a three times greater risk of dementia later on. One more reason to reduce deep belly fat.
Even a person who’s relatively thin can harbor dangerous amounts of visceral fat. Before menopause, most women carry the majority of their fat on their hips, thighs, and buttocks. As estrogen levels drop post-menopausally, their waistlines grow larger, and more deep belly fat is deposited in the abdominal cavity. It’s not a healthy picture.
How to Reduce Deep Belly Fat
As this study shows, reducing the number of carbohydrates in your diet may help, but not all carbs are created equal. Eating more fiber-rich carbohydrates such as fruits and vegetables lowers visceral fat according to a study carried out at Wake Forest University. Also, a diet rich in foods that contain probiotics such as yogurt with active cultures as well as soy foods has been shown to reduce deep belly fat. How about fats? Choose healthier fats such as monounsaturated fats in nuts and olive oil to lower the amount of visceral fat you carry.
The Bottom Line?
A diet high in processed carbs may be the real villain when it comes to deep belly fat. Reduce the number of processed carbs in your diet, and eat more fruits, vegetables, and whole grains. Use olive oil as your oil of choice, and eat a cup of yogurt with active cultures every day. Don’t forget to exercise. High-intensity exercise is one of the most effective ways to reduce belly fat. Doing these things will help to melt away unhealthy visceral abdominal fat.
References:
Neurology. “Central Obesity and Increased Risk of Dementia More Than Three Decades Later”
Fertil. Steril. 2007. Dec; 88(6): 1609-17.
European Journal of Clinical Nutrition. 64. 636-643, June 2010.
Diabetes Care. 2007 Jul; 30(7): 1717-23.
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