How to get rid of visceral fat: Diet which reduces inflammation to promote belly fat loss

Dr Zoe Williams discusses visceral fat on This Morning

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Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines. By following a Mediterranean diet, you can not only help to boost your longevity by reducing your risk of serious diseases but also help to burn the belly fat.

The Mediterranean diet has a long-standing reputation as being one of the healthiest eating patterns around.

Not only is it one of the healthiest, its also a relatively effortless diet to follow including delicious foods.

The Mediterranean diet has also been linked to decreased inflammation, a lower risk of chronic disease and a belly fat loss tool.

In a study published in the US National Library of Medicine National Institutes of Health, adherence to a Mediterranean diet and its long-term changes in weight and waist circumference was analysed.

The study noted: “Despite some concerns about the relatively high fat content of a typical Italian Mediterranean diet, most of this fat comes from olive oil and, to a lesser extent, fish. 

“In fact, there is evidence that replacing saturated fats with monounsaturated fats leads to weight loss and lower fat mass.”

The study concluded that the Mediterranean diet was associated with a decreased risk of gaining weight and belly fat over five years.

Acute inflammation is a normal process that helps your immune system protect against illness and infection.

On the other hand, chronic inflammation can contribute to disease and may be involved in the development of heart disease, cancer, and diabetes.

The Mediterranean diet may help reduce levels of inflammation, which could help prevent illness.

By making key changes in these areas, you can reduce inflammation in the body, lower your risk of degenerative disease, and help your body shed belly fat.

Foods allowed on the Mediterranean diet include:

Beans and lentils: Fibre-packed legumes, especially chickpeas, are a frequent flier in this healthy diet.

Whole grains: Oatmeal, quinoa, brown rice and whole-wheat pasta and breads are high in fibre and far more nutritious than their refined-grain counterparts.

Nuts and seeds: All varieties of nuts and seeds are an easy and delicious feature in the Mediterranean diet.

Fish: Seafood, especially fatty fish like salmon, anchovies and sardines, packs in the protein and health benefits.

Healthy fats: Unsaturated fats like olive oil, avocado and olives add flavour and help fight inflammation.

The Mediterranean diet is a style of eating that is based on the traditional diets of Mediterranean countries like Spain, France, Italy, and Greece.

Researchers noticed that people in these countries had lower rates of chronic disease, compared with those in the United States and Northern Europe, and they attributed this to their unique dietary pattern.

Unlike other popular diets, the Mediterranean diet focuses on including certain foods and food groups rather than counting calories or tracking macronutrients.

Healthy fats, fruits, veggies, nuts, seeds, legumes, and whole grains are a few of the key components of the Mediterranean diet.
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