Reducing Visceral Fat: The Bad Eating Habits to Avoid and Good Foods to Include

With age, visceral fat increases and muscle mass decreases. A significant drop in strength and muscle mass can lead to dangerous sarcopenia. Visceral obesity with a lot of fat between major organs around the abdomen causes various lifestyle-related diseases such as high blood pressure, diabetes, and dyslipidemia. Let’s learn about bad eating habits that increase visceral fat and gain weight, and good foods that reduce visceral fat.

◆ When visceral obesity accumulates… Aging of cells, inflammation of adipose tissue

A study published in the international journal ‘Cell Metabolism’ revealed that aging of fat cells is induced very quickly in visceral fat. When SREBP1c protein decreases, DNA damage, which is the cause of cellular aging, increases. If this situation continues, inflammation of adipose tissue occurs and insulin resistance can lead to metabolic diseases. Therefore, if you are obese, you should try to lose weight and reduce visceral fat.

1) “I can’t overcome my appetite”… Overeating routine, excessive calorie intake

Regardless of the type of food, if you frequently overeat and increase your total calorie intake, you will have more visceral fat. In particular, excessive consumption of red meat and high-fat foods high in saturated fatty acids increases visceral fat. It is even worse for health if you grill or fry the fat parts of meat directly over a fire. It is the worst if you drink too much alcohol with a lot of calories and sugar.

2) “Even if rice is reduced, snacks”… If you enjoy processed foods high in trans fatty acids

Processed foods, such as factory-made sweets, should also be refrained from. This is because it is high in trans fatty acids as well as saturated fatty acids. It also contains a lot of sugar. It is good to purchase by looking at the content of these ingredients according to the ingredient list on the packaging. Even if you reduce the amount of food for health, if you eat a lot of sweets, the effect is reduced.

3) “I don’t want to move my body”… less physical activity

Reducing visceral fat has limits only through food control. If you eat, you need to move your body. When physical activity is reduced, visceral fat builds up and ‘good’ cholesterol (HDL) decreases. Increased blood sugar and blood pressure can lead to metabolic syndrome. If you exercise, it is good for diabetes prevention and control by controlling blood sugar.

◆ What foods reduce visceral fat?

1) Barley = It contains about 8% of β-glucan. In general, it is reported that waxy barley has higher content than buckwheat barley (National Institute of Agricultural Sciences). Beta-glucan slows down the absorption of glucose in the body, suppresses postprandial blood sugar rise, and lowers serum cholesterol levels.

2) Oats (oatmeal) = There are many unsaturated fatty acids that act opposite to saturated fatty acids such as meat fat. It lowers triglycerides and cholesterol in the body and helps prevent inflammation. Oatmeal is also a key component of beta-glucan. It is also good for lowering blood cholesterol to prevent deterioration of hyperlipidemia, arteriosclerosis, heart disease, and stroke.

3) Broccoli = Abundant dietary fiber helps reduce visceral fat by reducing triglycerides and cholesterol. There is also a lot of vitamin C, which slows down oxidation (damage) in the body. Powerful antioxidants such as lutein, zeaxanthin, and beta-carotene prevent the body from being oxidized by bad free radicals. Sulforaphane ingredient suppresses inflammation and contributes to preventing blood vessels from getting worse.

4) Green leafy vegetables = Even regular green leafy vegetables contain a lot of dietary fiber and vitamin C. It helps reduce visceral fat caused by accumulation of triglycerides and cholesterol. When you eat grilled meat, it is good to reduce the harmful ingredients of burnt ingredients. Fruits also act as antioxidants, but you should keep in mind that foods high in sugar, such as tropical fruits, raise blood sugar and can lead to weight gain.