Easiest Diet to Reduce Visceral Fat

Easiest Diet to Reduce Visceral Fat
  • Healthy diet followers didn’t lose weight but dropped 4.2% of their visceral fat.
  • Regular Mediterranean dieters saw a 2.7% body weight loss and a 6% reduction in visceral fat.
  • Optimised Mediterranean group, enriched with extra green tea and polyphenol sources like duckweed shakes, experienced a 3.9% weight loss and a whopping 14% decrease in visceral fat. Impressive, right?

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The Science Behind Polyphenols

Polyphenols are natural compounds found in many plant-based foods and have potent antioxidant properties. This study linked higher levels of certain polyphenols, specifically hippuric acid and urolithin A, to visceral fat reduction. The twist? It appears these compounds work in synergy with gut health to create a fat-burning environment.

Understanding Hippuric Acid and Urolithin A

  • Hippuric acid is commonly found in dark berries like blackberries, black currants, and wild blueberries. Drinking green tea also boosts its levels.
  • Urolithin A is mainly sourced from pomegranates and certain nuts and is harder for the body to metabolise but highly beneficial for preventing visceral fat gain.

These polyphenols may not directly ‘burn’ fat but act as proxies for good gut health. And guess what? A healthy gut is directly connected to reduced visceral fat. Research indicates there are 16 strains of gut bacteria specifically linked to visceral fat management. This explains why polyphenol-rich diets make such a difference.

Key Takeaways from the Study

  • Gut Health is Paramount: Visceral fat responds more to gut health than general body fat does.
  • Saturated Fat Matters: The optimised diet also involved reducing saturated fat intake. Too much saturated fat can spike visceral fat, especially in those not following a low-carb or ketogenic diet.

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