Some types of body fat—like the visceral fat that lies deep in your abdomen and surrounds your internal organs—are more harmful to your health than others. Visceral fat increases your risk for certain health conditions, including breast cancer, heart disease, and type 2 diabetes. But, luckily, exercising, cutting calories, and limiting certain foods can help minimize it.
To learn more about foods that you should avoid if you want to lose visceral fat, we spoke with Trista Best, a registered dietitian at Balance One Supplements, and Pam Hartnett MPH, a registered dietitian-nutritionist, owner of The Vitality Dietitians and health/nutrition writer. They agree that refined carbohydrates and sugary beverages should be avoided at all costs because they contain high levels of high-fructose sugar and are full of “empty calories.” Read on below to learn more!
READ MORE: 6 Foods No One Should Be Eating Anymore Because They Cause Visceral Fat
Visceral fat
Before we get into which foods to avoid, let's first define "visceral fat." Visceral fat, or abdominal fat, can be detrimental to your overall health for a plethora of reasons. "First, it is carried at the front of the body where it creates significant stress on the heart and other vital organs. This puts the individual at risk for heart disease and stroke, among other chronic conditions. Second, if allowed to persist it will form around organs and tissues which makes it difficult to lose, also increasing the risk of chronic disease," Best explains. "Third, visceral belly fat can be a hidden danger for those who otherwise have a normal body weight. A person with a healthy BMI may be carrying a lot of belly fat while other areas of the body are relatively thin. This can create a false sense of reassurance that they do not need to worry [about] health or weight loss." When you put on enough visceral fat, you may end up with a hard "pot belly" or a more apple-shaped physique.
Refined Carbohydrates
Refined carbohydrates are grain-based foods. They have the bran and germ extracted during the refining process. Not only does the process of refining a food remove the fiber, but it also removes much of the food's nutritional value, including B-complex vitamins, healthy oils, and fat-soluble vitamins. Without fiber, refined carbohydrates provide no actual sustenance and only increase visceral fat. Some popular examples of refined carbohydrates include white bread and pasta.
"White bread," Best says, "is made from refined flour, which is high in simple carbohydrates. Simple carbohydrates are quickly digested and absorbed, causing a rapid spike in blood sugar levels. This can lead to insulin resistance, which can increase the accumulation of visceral fat."
Similarly, refined pasta "is low in fiber, which can further contribute to blood sugar spikes and insulin resistance," she says. "Fiber helps to slow down the digestion process, which can help to regulate blood sugar levels and reduce the accumulation of visceral fat," Best continues. Consuming too many refined carbs can lead to stomach inflammation which will only worsen visceral fat.
Sugary Beverages
Sugary beverages like soda, sweet tea, and high-sugar coffee drinks, only increase visceral fat. "Sugary beverages are often sweetened with high fructose corn syrup. High fructose corn syrup is rich in fructose (hence the name), a type of sugar that is converted into fat by the liver. People who consume excess fructose intake can develop non-alcoholic fatty liver disease, which is linked to an increase in visceral fat," Hartnett says. "High sugar intake and rapid spikes in blood sugar can be inflammatory. Chronic inflammation can result in excess fat storage in the abdominal region."
The high sugar content in soda and coffee (learn how heavily sweetened coffee can stall weight loss goals!) can cause a rapid spike in blood sugar. "Over time, your calls may become less responsive to the hormone insulin, resulting in insulin resistance. Insulin resistance has been linked to increased visceral fat accumulation," Hartnett says.
Instead of refined carbohydrates and sugary beverages, Hartnett suggests opting for healthy fats. Consuming avocados, nuts, seeds, and fatty fish (like salmon, which is also good for boosting hair thickness and shine!), can help to reduce inflammation in the body and help prevent visceral fat accumulation. And, these foods can also keep you fuller, longer so you won't feel the need to over-snack later in the day. But, dieting by itself won't get rid of significant amounts of visceral fat. It's best if you also exercise, too. Try some of these exercise methods to tone up your stomach and back fat!
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