How to get rid of visceral fat: The eating pattern proven to reduce the harmful belly fat

How to get rid of visceral fat: The eating pattern proven to reduce the harmful belly fat


Visceral fat puts a person at serious risk of medical issues including heart disease, Alzheimer’s disease, type 2 diabetes, stroke and high cholesterol. Too much of any body fat is bad for one’s health, however, compared to the fat that lies just underneath the skin, visceral fat is more likely to create health worries. Researchers suspect that visceral fat makes more of certain proteins that inflame the body’s tissues and organs and narrow blood vessels. What is the best way to eat to help you get rid of visceral fat?


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Studies suggest that more calcium and vitamin D in the body may be linked to less visceral fat.

For this reason many leading health experts recommend leafy greens like spinach.

On the other hand, certain foods also seem to encourage belly fat.

One of them is trans fat, which is found in meats and dairy as well as in deep-fried or processed foods.

Moving away from foods that could help or hinder visceral fat, a certain eating pattern could help you get rid of visceral fat.

What is intermittent fasting?

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.

The eating pattern doesn’t specify which foods one should eat but rather when one should eat them.

People are using it to help them lose weight, improve their health, simplify their lifestyles and help them get rid of visceral fat.

Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

A large review of studies found following an intermittent fasting style of eating helped reduce visceral fat by 4-7 percent over a period of 6-24 weeks.

How it can help you lose weight?

With intermittent fasting, eating fewer meals can lead to an automatic reduction in calorie intake.

Additionally, intermittent fasting changes the hormone levels which facilitates weight loss. 

Because of these changes in hormones, short-term fasting could help increase a person’s metabolic rate by as much as 3.6 to 14 percent.

By helping a person eat less and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation and could help a person lose their visceral fat.

What the experts say?

Dr Michael Mosley said: “One of the most compelling benefits of fasting is ‘autophagy’ which means ‘self-eat’. Autophagy is a natural process where dead, diseased or worn-out cells are broken down and gobbled up.

“In short, we need time off from constant eating so that our bodies can begin the process of repair.

“Autophagy is triggered by fasting and becomes more intense as time goes by. Short-term fasting can lead to several changes in the body that make fat burning easier.

“This includes reduced insulin, increased growth hormone, enhanced epinephrine signalling and a small boost in metabolism.”

When to see a doctor?

If a person has any of the signs of visceral fat, it’s suggested to talk to your doctor about your health.

A person can learn if they’re at higher risk for type 2 diabetes and other diseases.

Your GP can also check their blood pressure, heart rate and other vital signs.

Test samples of your blood and pee may also be taken in order to get a fuller picture of your condition.

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