Are you FIT from OUTSIDE & FAT from INSIDE? Think about it!
The body fat which lies deep in our body, abdomen and surrounds our internal organs, is known as visceral fat and it is more harmful to your health & wellness than the fat which is visible on your body. In most of the cases, people might look lean from outside, but despite the fact, they can be obese from inside and what is more dangerous is that finding this condition is extremely difficult as people think that if they are fit, they are healthy!
Visceral fat increases a lot of health risks such as
- Heart Diseases leading cardiovascular attacks
- Type-2 Diabetes makes you prone to organ failures
- Breast cancer and much more…
But with cutting calories, limiting certain foods specially carbohydrates, moderate diet and exercising can help minimising the visceral fat. Here are some smart food choices that you can make to cut down on your visceral fat, have a look:-
Limiting The Refined Carbohydrates
Swap your refined grain food intake with whole-grain food options to limit the visceral fat. According to a study published in The American Journal Of Clinical Nutrition in 2010, ‘the participants who increased their whole grain consumption had less visceral fat, while eating more refined grains was associated with increases in this dangerous type of fat. Whole grains contain all three parts of the grain — the bran, endosperm and germ — while refined grains have had the bran and germ removed during processing, along with much of the fiber. Trade white bread for 100-percent whole-wheat bread; opt for brown rice instead of white rice, and have oatmeal for breakfast instead of corn flakes’.
Also, another study published in Diabetes Research and Clinical Practice back in 2004 noted that, ‘Lower-carb weight-loss diets may be better for losing visceral fat than higher-carb weight-loss diets. The lower-carb diet used in the study contained 40 percent of calories from carbohydrates, while the higher-carb version contained 65 percent of calories as carbs’.
Fatty Foods Increase Visceral Fat
If you like to gorge on a high-fat and high-calorie then it can make you gain weight with an increased visceral fat. Many studies suggest you that you should replace the food items in your diet containing saturated fat & trans-fats with foods that contain polyunsaturated fats, the type which can be found in vegetable & fish oils. So, next time have salmon instead of steaks/ ribs and opt for vegetable oil instead of using butter or refined oil.
Avoid Sweetened Beverages Containing Fructose
Sugary beverages made with high-fructose content increase visceral fat. Try replacing the diet soda and cold/soft drinks with naturally calorie-free beverage options like black coffee, tea and green tea.
Visceral fat is a silent killer, treat it before the condition gets worse! A moderated lifestyle & dietary habit can make you fit from outside as well as from inside.