Easiest Diet to Reduce Visceral Fat

Easiest Diet to Reduce Visceral Fat

So, What Should You Eat?

Here’s a breakdown of the easiest diet tweaks to incorporate today:

  1. Boost Polyphenol Intake:
    • Dark berries: Aim for at least two cups of dark berries per day. These aren’t just packed with antioxidants; they’re powerhouses for hippuric acid.
    • Green tea: Drinking two cups daily has been shown to amplify visceral fat reduction. It’s not only refreshing but muscle-sparing too, helping you maintain strength as you lose fat.
    • Pomegranates and nuts: Snack on pomegranates or incorporate them into salads for a dose of urolithin A.
  2. Choose Leaner Protein Sources:
    • Skip the super-fatty briskets and opt for moderate cuts of red meat.
    • Try leaner proteins like chicken, fish, and plant-based alternatives.
  3. Limit Saturated Fat:
    • Keep saturated fat under 20% of your daily fat intake to avoid metabolic issues related to visceral fat.
    • You don’t need to eliminate red meat entirely but try to alternate it with leaner options.

Helpful Additions for Gut Health

To maximise the benefits of a polyphenol-rich diet and its positive impact on visceral fat, nurturing your gut health is essential. Why? Because the gut plays a crucial role in metabolising polyphenols into beneficial compounds like hippuric acid and urolithin A. If your gut is in good shape, it can break down these polyphenols more efficiently and enhance their impact on fat reduction.

  1. Aged Cheeses: Opt for aged cheeses such as Parmesan or pecorino Romano. These cheeses contain beneficial bacteria that support gut microbiota diversity. A healthy gut flora can process polyphenols more effectively, aiding in their role as prebiotics and protecting against bad bacteria.
  2. Fermented Dairy: Incorporating half a cup to one cup of fermented dairy products like kefir or natural yogurt daily can provide a good dose of probiotics. These not only help maintain gut health but also support the digestion of polyphenols, making their journey through your body more impactful.
  3. Bone Broth and Collagen Supplements: These are great for strengthening the gut lining, which serves as a barrier to harmful substances while allowing nutrients to pass. A strong gut lining can optimise how your body absorbs and utilises polyphenols, enhancing their benefits for visceral fat reduction.
  4. Reduce Emulsifiers: Processed foods often contain emulsifiers like polysorbate 80 or carboxymethylcellulose, which can disrupt the gut barrier and potentially lead to inflammation. Steering clear of these additives can help maintain a healthy gut environment conducive to better polyphenol absorption.

Habits Keeping You Above 20% Body Fat

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