Visceral fat is the kind of unseen fat that’s found stored in the abdominal cavity. It wraps around the internal organs (viscera) like the liver, pancreas and intestines. Visceral fat is harmful to the body as it’s linked to various illnesses, such as diabetes, heart disease, and cancer. But will a low carb diet be the solution to getting rid of these dangerous fats? Let’s find out.
What Is Visceral Fat?
Although it’s often thought to be the same as belly fat it’s not. Belly fat is subcutaneous fat which is stored just under the skin and is visible but visceral fat is invisible from the outside. Because of this it’s hard to determine how much of it a person has without having a scan but having a large waist and protruding belly are two of the most common signs of visceral fat.
If you are a woman and your waist is larger than 35 inches (80cm) or if you are a man and your waist measures more than 40 inches (102cm) then you should assume that you have visceral fat and follow a low carb diet to reduce it.
Having too much visceral fat can be a serious problem. In an article featured on Dr. Josh Axe’s blog, he explains why visceral fat is potentially dangerous,
“Visceral fat is considered toxic and spells double-trouble in the body because it’s capable of provoking inflammatory pathways, plus signaling molecules that can interfere with the body’s normal hormonal functions. In fact, it acts almost like its very own organ since it’s capable of having such a large impact on the body.”
Low Carb Diet and Visceral Fat
One of the diets that have been found to be effective in reducing visceral fat is a low carb diet. In fact, several studies have shown that going low carb is more effective at reducing and eliminating visceral fat than going low fat.
In a study conducted on 69 overweight individuals, scientists have found that those who followed a low carb diet lost 10% more visceral fat and 4.4% more of fat unlike those who followed the low-fat diet.
Another study done on 28 obese and overweight individuals has found that those who followed the ketogenic diet, an extremely low carb type of diet, lost more fats, especially in the belly area, as compared to those in the low-fat diet.
Related reading: Keto Diet Versus Low Fat Diet For Weight Loss
Incorporate Aerobic Exercises
Going on a low carb diet is an effective way to get rid of the dangerous visceral fats, however, you should also incorporate aerobic exercises in order to get better results. Performing aerobic exercises on a regular basis is a truly effective way to shed that visceral fat. Also known as cardio exercises, aerobic exercises are great at burning lots of calories.
Combining aerobic exercises with a healthy low carb diet is indeed more effective at shedding off those dangerous visceral fats than doing only either one of them.
If you want to get started with aerobic exercises, begin with brisk walking, running or jogging, at least 2 – 3 times per week.
Related reading: How to Get a Toned Body after Losing Weight?
Indeed, a low carb diet like the keto diet is an effective way to get rid of visceral fat. However, if you want a truly effective way of totally eliminating these dangerous fats, incorporate aerobic exercises in your routine. Some other things that you can do to help shed your belly fats besides following a low carb diet is to avoid alcohol, get enough sleep, and reduce your stress level.