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Visceral FAT the Hidden Killer

When Ronaldo ( CR7) said his biological age Was 23 ( his birthday certificate age is 33) and he could play till he is 41. He was not joking.  He is capable of reducing his metabolic Age by restricting his body fat in to 7% only and he is able to restrict his visceral fat in to almost 0%. Let’s check how visceral fat can create negative impact in our physical body
Visceral fat is a type of body fat that's stored within the abdominal cavity. It's located near several vital organs, including the liver, stomach, and intestines. ... If you have some belly fat , that's not necessarily visceral fat. Belly fat can also be subcutaneous fat, stored just under the skin. Too much visceral fat is thought to be closely linked to increased levels of fat in bloodstream, which impairs the ability of insulin to transfer energy from the bloodstream and using it in cells, which can lead to common diseases like diabetes and heart diseases. In order to prevent or improve conditions of common diseases, it is important to try and reduce visceral fat level to an acceptable level.



Visceral Fast level calcification
Visceral Fat level Classification
0 Ripped six pack with powerful core.
0.5 to 7.4 Good
7.4 to 9.5 Average
10- 14 .5 Alert : Eating unhealthy diet
15 -30 Extremely alert
Visceral obesity: Usually people with high visceral fat levels tend to have large stomachs. However this is not always the case, if a person’s visceral fat level represents higher than average still that person’s can have standard body weight and waist measurement. This condition is call visceral obesity. Only visceral fat estimation can identify this kind of obesity
Visceral fat is incredibly harmful and may increase your risk of chronic disease, including heart disease, type 2 diabetes and even certain cancers. Fortunately, there are proven strategies you can follow to help reduce visceral fat. Some of these include eating fewer Crabs and less Added Sugar, doing more Aerobic exercise and increasing your Protein intake. Please contract with dietician for more visceral fat reduction guideline.
Metabolic age and Visceral fat : Reduction of visceral fat level can also help to reduce metabolic age .For example if a person with the age of 43 years having visceral fat 2.5 allows the person to reading of metabolic age of 29 years. If he had visceral fat of 6 he would be 43 and with visceral fat 15 he would be at 65.
Note: Visceral fat level is a point scale and not a percentage. Visceral fat level is always a roughly numbers. For medical diagnosis. Please consult doctor.


Guideline to Get Rid of Visceral Fat

1.    Low carbs diet are an effective way to reduce visceral fat. In an 8-week study amongst  69 overweight men and women, scientists have  found that people who followed a low-carb diet lost 10% more visceral fat and 4.4% more total fat than those on a low-fat diet. Studies show that a ketogenic diet may help to reduce visceral fat as well.

2.    Do more Aerobic Exercise:  In analysis of 15 studies in 852 people compared how well different types of exercises reduced visceral fat without dieting.
They found that moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting. Consult with your cardio coach to set your calorie target for the week.

3.Try eating more Soluble Fiber: A study in 1,114 people found that simply increasing soluble fiber intake by 10 grams daily reduced the risk of visceral fat gain by up to 3.7% . Eating more soluble fiber can help reduce visceral fat by suppressing your appetite and keeping gut bacteria healthy. Try eating more soluble fiber-rich foods or taking a soluble fiber supplement. To increase your fiber intake, try eating more flaxseeds, sweet potatoes, legumes and grains. You can also try taking a soluble fiber supplement.

4. Eat more protein: Studies have shown that protein can help boost your metabolism as well, which in turn promotes weight loss and visceral fat loss.
5. Limit Added Sugar Intake: In a study with  41 children aged between 9–18, scientists replaced fructose in their diets with starch that provided the same amount of calories. They found that this simple change reduced liver fat by 3.4% and visceral fat by 10.6%  just in 10 days .

You can reduce your added sugar intake by simply eating more whole foods, such as fresh vegetables, fruits, lean meats and fish. Studies have also shown that people who eat more added sugar tend to have more visceral fat Added sugar contains roughly 50% fructose, a simple sugar that is metabolized by the liver. In large amounts, fructose can get turned into fat by the liver. This may increase visceral fat storage 
Thus, eating less added sugar and fructose may be an effective way to lose visceral fat
Added sugar is unhealthy and may increase visceral fat. Try eating more whole foods to reduce your intake of added sugar.
6. Limit Alcohol Intake: A study in 8,603 Korean adults found that people who drank the most alcohol also had the largest waist circumference, a marker of visceral fat. Drinking too much alcohol regularly may increase visceral fat. Try to stop or  limiting your alcohol to small amounts.
7. Avoid Trans Fat: In one six-year study, monkeys were fed either a diet rich in artificial trans fats or monounsaturated fats. Monkeys on a trans fat diet gained 33% more visceral fat, despite taking in a similar number of calories. Trans fats are incredibly bad for your health and linked to carrying more visceral fat. Try limiting your intake of foods that contain trans fats, such as baked goods( cake, cookies , crackers, biscuits, frozen pizza,) coffee cream, microwave popcrown , fried foods(  and potato chips.)

  Fortunately, the Food and Drug Administration has realized the harm in Trans fats. It has given food manufacturers three years from 2015 to either gradually remove trans fats from food products or apply for special approval
8. Get Plenty of Sleep: A six-year study including 293 people found that increasing sleep from 6 hours or less to 7–8 hours reduced visceral fat gain by roughly 26%.A good night’s rest can do wonders for your health and help fight visceral fat. Try to aim for at least 7 hours of sleep daily. Through YOGANIDRA meditation techniques with in twenty minutes you can get equivalent rest of six hour of sleep. Please contact your YOGA TEACHER for details information.
9. Reduce Your Stress Levels: Studies have shown that excess cortisol can increase visceral fat storage .What’s more, ongoing stress can increase overeating, which in turn may worsen this problem .Studies have shown that chronic stress is linked to visceral fat gain. To relieve stress, try exercising more, yoga, meditation or more family time. For yoga meditation contract to your YOGA TEACHER. 
10. Try a Probiotic: Studies have shown that some probiotic bacteria from the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus, and especially Lactobacillus gasseri, may help you lose visceral fat .For example, a study in 210 healthy Japanese adults investigated the effects of taking Lactobacillus gasseri over a 12-week period.
It found that people who took Lactobacillus gasseri lost 8.5% visceral fat. However, as soon as participants stopped taking the probiotic, they gained all of the visceral fat back within a month .Interestingly, not all studies have shown that probiotics help weight loss. In fact, some studies have shown that certain strains of probiotics like Lactobacillus acidophilus may actually lead to weight gain (Probiotics, especially Lactobacillus gasseri, may help you lose visceral fat. However, more research in this area is needed.

11. Try Intermittent Fasting:
It’s an eating pattern that involves cycling between periods of eating and fasting. Studies also show that intermittent fasting may help you lose visceral fat In fact, a large review of studies found that following an intermittent fasting style of eating helped reduce visceral fat by 4–7% over a period of 6–24 weeks You can find out more about intermittent fasting and how to do it .

 The Bottom Line!

Visceral fat is incredibly harmful and may increase your risk of chronic disease, including heart disease, type 2 diabetes and even certain cancers.
Fortunately, there are proven strategies you can follow to help reduce visceral fat.
Some of these include eating fewer Carbs and less Added Sugar, doing more Aerobic exercise and increasing your Protein intake.
By trying a few of these strategies, you can lose visceral fat and improve your health.


 

Posted By Mr. Subhabrata Bhattacharjee , Founder Director and Life Style Motivator

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