Evidence-based Tips for Reducing Visceral Fat: A Doctor’s Recommendations
Visceral fat, which is closely linked to conditions such as fatty liver and diabetes, should not be ignored. Dr. Xiao Jiejian, a weight management expert at Sanshu Oriole Clinic, emphasizes the importance of addressing this issue. Many of his patients have reported feeling significantly better after successfully tackling their visceral fat. Here, Dr. Jiejian shares five proven strategies that can effectively combat visceral fat.
- 1. Say No to Alcohol
- 2. Decrease Fructose Intake
- 3. Minimize Refined Starch
- 4. Embrace Exercise
- 5. Prioritize Fiber Intake
According to Dr. Jiejian, alcohol consumption can lead to rapid accumulation of visceral fat. This is due to two main mechanisms: the liver converting alcohol into fat, causing fatty liver development, and the liver metabolizing alcohol into acetaldehyde, which promotes fat synthesis and accumulation. To maximize results, it is particularly important to avoid spirits, cocktails, and high-sugar beers.
Compared to other sugars, fructose is more easily converted into visceral fat. Dr. Jiejian suggests limiting fructose consumption to less than 0.5g/kg of body weight per day. As long as individuals do not exceed 30g of fructose daily (for a 60kg person), the risk of fatty liver can be minimized.
Refined starch stimulates insulin secretion, leading to quick storage of fat in the liver, subcutaneous tissue, and visceral fat. Dr. Jiejian advises choosing whole grains like brown rice, sweet potatoes, and legumes over refined starches such as white bread and white rice. This dietary modification can help reduce visceral fat.
Engaging in exercises that increase muscle mass, such as strength training, can prevent the conversion of ingested starch into fat. Building muscle also burns more calories and has a lasting impact even after exercise, promoting healthy and sustainable fat loss.
Dietary fiber increases satiety and reduces the likelihood of overeating. While fructose can contribute to visceral fat accumulation, consuming fiber-rich fruits slows down its absorption, making it a healthier option compared to sugary drinks. Dr. Jiejian highlights the significance of incorporating 10g of fiber into daily meals, especially soluble fiber before eating. One small bowl of hot green vegetables contains approximately 3g of fiber.
It is worth mentioning that following a balanced diet consisting of water, lean meat, vegetables, and whole grains like rice can effectively combat visceral fat.
By implementing these evidence-backed techniques, individuals can make significant strides in reducing visceral fat and improving their overall health. Remember, moderation is key, and adopting these strategies alongside professional guidance is always recommended.
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Doctor Xiao Jiejian shared 5 ways to save visceral fat, including giving up alcohol, reducing fructose intake, reducing refined starch, exercising and taking enough fiber. (Schematic diagram/Shutterstock) Change eating habits, 5 tricks to lose visceral fat (drawing/Chen Youling)
Don’t ignore visceral fat, including fatty liver and diabetes is closely related to it. Xiao Jiejian, the weight management doctor at Sanshu Oriole Clinic, said that many weight loss patients at the outpatient clinic reported that the body was much more relaxed after improving visceral fat. He also shared 5 ways to save visceral fat, including giving up alcohol, reducing fructose intake, reducing refined starches, exercising and getting enough fibre. Among them, he also mentioned that following a regimen of water, meat, vegetables and rice can also effectively reduce visceral fat.
Xiao Jiejian posted a video on his Facebook fan page “Xiao Jiejian Weight Loss Doctor”, sharing 5 ways to improve visceral fat, and explaining them in detail. The first is to give up alcohol He said that alcohol will cause a rapid accumulation of visceral fat. There are two main mechanisms: One is that the alcohol will be converted into fat in the liver, which will lead to the development of fatty liver; in addition, alcohol will be metabolized by the liver to acetaldehyde, which will accumulate in the liver cells, which will promote the synthesis and accumulation of fat. The 2 effects above have an additive effect, especially to avoid spirits or bartending or beer with a high sugar content.
In addition, Xiao Jiejian also added that if drinking alcohol is easy to blush, it is recommended not to drink at all, which means that the body does not have the enzymes to metabolize alcohol, leading to the accumulation of acetaldehyde in the body, and acetaldehyde is a first-class carcinogen, so you should not be careless.
The second trick is to reduce the intake of fructose. Xiao Jiejian explained that compared to other types of sugar, fructose is converted into visceral fat more easily. He mentioned that according to research, the small intestine can metabolize 0.5g/kg of fructose per day. For a 60kg person, as long as he does not eat more than 30g of fructose per day, he does not need to worry too much about fatty liver.
The third trick is to reduce refined starch. According to Xiao Jiejian, refined starch will stimulate the secretion of insulin in large quantities, so that it can be quickly stored in the liver, subcutaneous and visceral fat. He explained that insulin not only helps absorption, but also prevents the breakdown of fat. When the body enters the absorption state, it will be less able to break down fat, making visceral fat less likely to be burned. He suggested choosing whole grains as much as possible, such as brown rice or sweet potatoes, beans and other high-quality starches, and trying to avoid refined starches such as white bread and white rice, which can help reduce visceral fat.
The fourth measure is exercise: Xiao Jiejian emphasized that doing exercises that can increase muscle, such as muscle strength training, can help the body turn the ingested starch into glycogen and store it instead of turning it into fat for storage. He said that muscle requires more energy to maintain than fat, and will continue to burn calories after exercise, the so-called afterburn effect, which is a healthy and effective way to lose fat.
The fifth trick is to take enough fiber According to Xiao Jiejian, fiber can help improve satiety and reduce the possibility of overeating Although fructose mentioned above will increase visceral fat, if it is contained in fiber-rich fruits, it will slow down its absorption, which is much healthier than choosing to drink sugary drinks.
Xiao Jiejian added that studies have found that as long as 10g of fiber is added to the diet, especially eating soluble fiber before meals, it can help reduce the accumulation of visceral fat, because these fibers can slow down the absorption rate in the small intestine after being mixed with food, and the fiber in a small bowl of hot green vegetables is about 3g. In addition, following a routine of eating water, meat, vegetables and rice can also effectively reduce visceral fat.
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