How to lose visceral fat: Diet plan proven to reduce the harmful belly fat – what to eat – Express

Visceral fat builds up around organs – such as the liver, stomach and intestines – when somebody doesn’t pay attention to what they eat. A carb-heavy breakfast, lunch and dinner can contribute to fatty deposits, which is why a certain low-carb diet could be the way forward.

The keto diet is a very low-carb, high-fat diet which has proven on more than one occasion to help get rid of visceral fat. But wait – a high-fat diet? What happens if you’re trying to get rid of fat?

The keto diet is a key way to get your body into a state of ketosis, which in turn can banish belly fat.

One study involving 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people on a low-fat diet. 

What is ketosis?
By minimising carb intake and eating a high-fat diet, the body enters a metabolic state called ketosis.

There’s lots of options on what to eat to fulfil the keto diet too.

Instead of starchy foods (full of carbohydrates) such as potatoes and pasta, substitute them for cauliflower – which can mimic rice or mashed potatoes – and spiralised courgette instead of spaghetti.

Tasty fish can still be enjoyed – with salmon, sardines and mackerel being high in omega-3 fats.

In fact, any fatty fish, such as trout and tuna, can be eaten on a keto diet.


An array of cheeses can be devoured at your pleasure. Fortunately, all cheeses are low in carbs and high in fat.

Go mad for cheese: goats’ cheese, Cheddar cheese, blue cheese, Parmesan, the lot.

This will make sure the keto diet isn’t going to be too much of a sacrifice.

Really, there’s not much you can’t eat – avocados, eggs, chicken, pork, ground beef and lamb can all be consumed on a keto diet.


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Opt for healthy oils, such as extra virgin olive oil, coconut oil and avocado oil when cooking homemade dishes.

And you can snack on nuts and seeds, including almonds, walnuts, pumpkin seeds and chia seeds.

Don’t forget those veggies. Bell peppers, asparagus, mushrooms, green beans, kale, Brussel sprouts and tomatoes (to name just a few) are all allowed in a keto diet.

Whipping up meals can be just as easy when you remove any carbohydrates.

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