Science-backed Best Food for Reducing Visceral Fat

What Factors Affect Abdominal Fat in Your Diet? 

Body fat isn't always harmful. It is, in fact, necessary for your survival. According to the American Heart Association, body fat is necessary for absorbing nutrients and producing important hormones in addition to keeping your body warm. Visceral fat, on the other hand, is harmful to your health. 

"Visceral fat could be a diffusion of body fat that wraps around your internal organs, like your liver, stomach, and intestines," explains Roxana Ehsani, MS, RD, CSSD, LDN, Registered dietitian. "It's not the same as the belly fat you might see." 
Despite the fact that visceral fat is not visible, it is the type of fat that can have a significant negative impact on your health.

"Visceral fat has a negative impact on your overall health because it raises blood pressure and increases your risk of developing conditions like heart disease, stroke, diabetes, insulin resistance, and certain cancers," says Ehsani. 

Making dietary changes is one method of reducing visceral fat. Plain, non-fat Greek yogurt is one of the best foods you can consume.

Why can Greek yogurt aid in visceral fat loss? 

"Protein, calcium, and vitamin D-rich foods have been linked to lower visceral fat," Ehsani says. "As a result, plain, non-fat or low-fat Greek yoghurt is that the darling food that individuals ought to embody in their diet if they need to lose visceral fat."

One of the most significant advantages is the high protein content

"A cup serving of plain, non-fat Greek yogurt usually contains 20-23 grams of protein," Ehsani says. "Eating protein-rich foods promotes feelings of satiety, which helps to reduce hunger." When protein is present at meal and snack times, it also reduces the likelihood of overeating." 

Protein also takes longer to digest and metabolize, allowing you to feel fuller for longer periods of time. High protein consumption has also been linked to a lower BMI, a smaller waist circumference, and higher HDL (good) cholesterol levels, according to research. Yogurt also contains probiotics, which are live and active cultures that help to maintain a healthy gut microbiome. 

It's Important to Choose Plain Greek Yogurt Because It won't Be Dugary

"Added sugar is commonly found in flavored varieties, which will not aid in the reduction of visceral fat." According to Ehsani, people who consume more added sugar have more visceral fat.

Ehsani also recommends opting for non-fat or low-fat yogurt over full-fat varieties, as full-fat varieties contain saturated fat, which has been linked to the promotion of visceral fat.

However, reducing your overall saturated fat intake (which includes foods like processed meats, cheese, and baked goods) is more important than making a single decision to eat fat-free yogurt. 

Tips on How to Lose Visceral Fat

✅Other ways to prevent visceral fat, according to Ehsani, include adding plain non-fat or low-fat Greek yogurt to your diet: 

✅Consume enough protein at each meal and snack frequently to stay satisfied. 

✅Consume enough dietary fiber on a daily basis to stay satisfied for longer and maintain a healthy gastrointestinal tract. 

✅Make sure you get enough sleep. Overeating and weight gain have been linked to a lack of sleep. 

✅Regular physical activity is essential. 

✅Make sure you get enough water.

✅Limit your alcohol consumption to 1 drink per day for women and 2 drinks per day for men, as recommended by the American Heart Association.

✅Reduce your intake of high-sugar and high-sugar-added foods.