How to get rid of visceral fat: Five foods to help you reduce harmful belly fat

By | January 3, 2019

Visceral fat is deemed the most dangerous body fat because of where it’s stored. If a person has too much visceral fat their risk of dangerous health problems is increased. Complications which can occur include heart disease, type 2 diabetes and high blood pressure. So what can you do to get rid of it?

Because visceral fat can be caused by poor diet choices, making simple changes to what you eat can help you reduce it.

One diet change to make is to increase your protein intake, according to Dr Luke James, medical director, UK Insurance at Bupa UK.

On the health organisation’s website he advises: “Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do.

“So if you include a lean source of protein in your meals you may find that you’re not as hungry, and overall you’re not eating quite as much as you were.

And, some studies have suggested a link between eating protein and having less belly fat.

“For example there’s some evidence to show that higher amounts of protein combined with resistance training increases lean body mass and lowers fat mass (more on exercise below).”

The NHS recommends five of the best sources of protein:

Lean meats

It advises: “Avoid adding extra fat or oil when cooking and use the grill instead of frying”

Skinless chicken

Skin should be removed from chicken and in a similar fashion fat should be cut off meat.

Beans and pulses

These are naturally low in fat and can also be filling. It adds they can also often provide a healthy and cheaper alternative to meat in most dishes.

This includes beans, chickpeas, lentils and peas.


It states: “You can eat fish, frozen or canned fish. Remember that fish canned in brine, or smoked fish, can be high in salt.

“You should aim for two portions of fish per week, with one portion being oily fish such as salmon, mackerel, sardines or fresh tuna.”


As well as being a good source of protein, eggs are high in B vitamins, selenium, zinc and iron.

It adds: “Boiled, scrambled or poached eggs made without using fat are better for you than fried.

“Try to avoid adding salt and saturated fats such as butter or cheese when having eggs.”

Subcutaneous fat is another type of body fat many people wish to lose. There are seven foods you should avoid to help reduce this

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