There are several ways to eliminate the effects of visceral fat in your life. Here are 6 of the best ways.
Reduce Refined Sugar and Refined Carbohydrate Consumption
One of the best ways to eliminate the effects of visceral fat is to reduce refined sugar and refined carbohydrate consumption. Studies have shown that both may lead to increased visceral fat accumulation.
Refined sugars are processed sugar added to foods. Refined carbs are foods that contain no fiber or nutrients. They are “empty” calories that cause surges in your blood sugar levels that promote visceral fat storage.
(Refined carbs include white flour, white bread, white rice, breakfast cereals, sodas, and pastas.)
Limit Ultra-Processed Foods
Ultra-processed foods are chemical concoctions made to look, smell, and taste like real foods. They are food-like products that contain no fiber and few nutrients. Because of their lack of fiber, they are digested quickly, causing a rapid rise in blood glucose levels.
A recent study showed more than half of the average American’s calories are composed of ultra-processed foods. This explains why the rates of being overweight and obese, along with the levels of visceral fat, are so high.
Consume Non-Starchy Vegetables
10+ servings per day
The fiber in non-starchy vegetables slows their absorption into the bloodstream, stabilizing blood sugar levels. They also contain high amounts of vitamins, minerals, and other nutrients that nourish your cells.
Here are some examples of great non-starchy vegetables to add to your plate:
- Asparagus
- Broccoli
- Eggplant
- Kale
- Onions
- Spinach
Consume Nutrient-rich Proteins
3-5 servings per day, 30-55 grams per meal
Nutrient-dense proteins take a long time to digest, meaning they cause a slow rise in blood sugar levels.
Here are some delicious nutrient-dense proteins to try today:
- Chicken
- Cottage Cheese
- Egg Whites
- Grass-Fed Beef
- Nonfat Greek Yogurt
- Salmon
Eat Whole-Food Fats
3-6 servings per day
Whole-food fats are satisfying, and like non-starchy vegetables and nutrient-dense proteins, whole-food fats help regulate your blood sugar levels. Plus, if you replace refined carbs and sugars with whole-food fats, your body will start burning your fat stores — and that includes your visceral fat stores!
Eat Low-Fructose Fruits
0-3 servings per day
Enjoy a serving of low-fructose fruit as a between-meal snack or after dinner.
Here are some tasty choices:
- Blueberries
- Lemons
- Grapefruit
- Oranges
- Peaches
- Strawberries