Visceral Fat Can Be ‘Reduced’ By Taking Two Supplements – Research Supports It
Unlike subcutaneous fat, which is located directly under the skin, visceral fat is stored deep in the abdomen. A certain amount of it is necessary, as it protects and insulates the vital organs. But excess visceral fat has been linked to many health problems, such as diabetes and even cancer.
Some of the main reasons for the accumulation of visceral fat include eating fatty foods and not exercising enough.
Thus, changing these habits can help reduce belly fat.
Ashley Bannister, Noom Weight Loss Specialist Trainer, explained: “There are many things that contribute to the accumulation of visceral fat.
“Foods that cause an increase in visceral fat include foods high in trans fat (eg, commercial baked goods, foods that may contain vegetable fats, some types of microwave popcorn, fried fast food), and foods high in refined sugar content (such as sugary drinks). , baked goods and white bread).
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“In addition, excess alcohol can contribute to the accumulation of visceral fat. To reduce visceral fat, it is important to eat a well-balanced, low-trans fat diet.”
She also recommended adding two supplements to your diet to promote weight loss.
“Calcium and vitamin D (through food or supplements) are associated with less visceral fat,” Ms Bannister said.
“You can get calcium from food sources like skimmed milk, low fat Greek yogurt, and leafy greens like spinach and kale.
“Vitamin D can be found in fatty fish such as salmon and tuna, egg yolks, and foods fortified with vitamin D, such as dairy products and some cereals.”
What do the studies say?
This was confirmed by a study published in the American Journal of Clinical Nutrition in 2012.
As part of the study, 171 participants were randomly assigned to one of four groups.
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The treatment group drank three glasses of 240 ml orange juice (regular or light) fortified with 350 mg calcium and 100 IU vitamin D per serving, while the control group drank either regular or light orange juice.
The study states: “After 16 weeks, the mean weight loss (-2.45 kg) was not significantly different between the groups.
“In the regular orange juice trial, the reduction in visceral adipose tissue was significantly greater in the calcium and vitamin D group than in the control group.
“In the light orange juice study, the reduction in visceral adipose tissue was significantly greater in the calcium and vitamin D group than in the control group after controlling for baseline visceral adipose tissue.
“The effect of calcium and vitamin D on visceral adipose tissue remained very significant when the results of the two trials were combined.”
He concluded: “The results indicate that supplementation with calcium and/or vitamin D contributes to a beneficial reduction in visceral adipose tissue.”
To know exactly how much visceral fat you have, imaging tests are needed.
But you can get an estimate by measuring your waist, using your belly button as a marker: 35 inches or more can signal visceral fat in women, while 40 inches or more can signal it in men.
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