4 Tips to Eliminate Visceral Fat: Insights from Dr. Liu Boen

People with a lot of fat must look fat? Are all fats bad? Not always! In fact, proper good fat is necessary for the body. For visceral fat, its function is to protect the internal organs from being damaged by collisions; however, excessive visceral fat will not only cause “abdominal enemies”, including fatty liver , diabetes, and cardiovascular disease are closely related to it, but it is an indisputable fact! How can we eradicate visceral fat? There is a rumor that “eating more kelp sprouts, green tea, and natto can eliminate visceral fat?” Is it true? Let’s listen to what the famous weight loss doctor Liu Boen has to say.

What is Visceral Fat?

What is Visceral Fat? Liu Boen, executive director of the Taiwan Obesity Prevention and Control Association and a specialist in weight loss, said that visceral fat is located deep in the abdominal cavity and covers the organs in the body: heart, liver, pancreas, kidneys, intestines, ovaries and uterus. stored inside the gut. The function of visceral fat is to protect internal organs from being damaged by collisions. However, if too much fat is accumulated due to obesity, metabolic syndrome will occur, and physiologically three highs, fatty liver, and insulin resistance will appear and hypoxic syndrome.

Visceral fat is sometimes not easy to see from the appearance, because this kind of patient may not have much subcutaneous fat, and the appearance does not necessarily look fat. It can only be checked by MRI or computerized tomography get.

Visceral fat is a key factor that increases the risk of type 2 diabetes.

Study: Obesity with visceral fat increases risk of type 2 diabetes

According to researchers at Uppsala University in Sweden, for every extra kilogram of visceral fat in women, the risk of developing type 2 diabetes may be more than seven times higher in women, and twice that in men. Excessive fat covering the liver, kidneys, intestines and other organs will cause insulin resistance, which will hinder the metabolism of sugar, resulting in the so-called type 2 diabetes (the so-called acquired diabetes, compared with the first type Diabetes is the inability of the pancreas to secrete enough insulin, which is a different pathological mechanism). Arguably, visceral fat is a key factor in increasing the risk of type 2 diabetes.

Net transmission: Eating more kelp sprouts, green tea, and natto can eliminate visceral fat?

Recently, some foreign scholars have suggested eating more kelp sprouts, barley, natto, green tea, mackerel, etc. to help eliminate visceral fat. What is the truth? According to the analysis of Dr. Liu Boen, the nutritional content of these foods indicates that, for example, kelp sprouts contain iodine, which is closely related to the synthesis of thyroid gland. Thyroid hormone is related to the metabolic rate, and the main ingredient of barley is not only dietary fiber, but also contains β-glucan, and these polymers cannot pass through the intestinal wall cells, so they cannot be decomposed, absorbed, and digested like starch. Generate heat. Mackerel is also a very low-calorie protein-containing food, which can be taken as a low-calorie food. In general green tea beverages, in addition to tannic acid, there are also rich catechins, which can increase the physiological metabolic rate. According to a study in the authoritative medical journal “Gut”, green tea combined with a Mediterranean diet, after 18 months of long-term consumption, can help reduce visceral fat.

As for the common natto food on the Internet, it contains an ingredient called nattokinase, which can prevent excessive cholesterol, thereby helping to prevent cardiovascular diseases, and also has the effect of increasing metabolic rate. Natto is also rich in vitamin B12, which is an important component for body cell maintenance. However, in the process of weight loss, we should also pay attention to the balance of calories. If the starch content is too low, it will also cause the risk of ketoacidosis in the long run.

The accumulation of visceral fat is not permanent. As long as you take appropriate measures and combine exercise and diet, you can still minimize your own visceral fat.

High-fiber foods such as whole grains and vegetables can inhibit food digestion and nutrient absorption, increase satiety and reduce appetite, and achieve the effect of reducing visceral fat.

4 Tips to Eliminate Visceral Fat

To eliminate visceral fat, you still have to start with weight loss. The following are tips to help you lose weight:

1. Reduce sugar:

The accumulation of visceral fat is related to carbohydrates (carbohydrates). High-sugar diets such as refined white flour and starchy vegetables (such as corn, potatoes, and sweet potatoes) will increase blood sugar in the body, and the pancreas will secrete a large amount of insulin, increasing fat accumulation.

2. Eat less red meat:

Red meat is high in calories and will also stimulate insulin secretion, which may cause fat accumulation. It is recommended that you try not to eat too much red meat, such as beef, pork, lamb, etc., and eat white meat, such as chicken, fish, etc.

3. Take more dietary fiber:

High-fiber foods such as whole grains and vegetables can inhibit food digestion and nutrient absorption, increase satiety and reduce appetite, and achieve the effect of reducing visceral fat. It is recommended to take in enough dietary fiber every day, at least 20 grams or more.

4. Enough exercise:

In addition to paying attention to diet, it is also recommended to have enough exercise. Generally, it is recommended to have aerobic exercise at least 3 days a week, each exercise is about 30 minutes, and the intensity should reach about 130 heartbeats, and persistence, It will be very helpful for eliminating visceral fat.