Dr Zoe Williams discusses visceral fat on This Morning
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Excess visceral fat can lead to insulin resistance which is the hallmark of type 2 diabetes. Not only that, but too much visceral fat can also cause inflammation in the body, which can heighten one’s risk of high blood pressure, heart disease and cancer. Studies point to the power of colour when it comes to vegetables synonymous for burning belly fat.
A study published in the National Library of Health, vegetable consumption and a decrease in visceral and liver fat, alongside improved insulin resistance was analysed.
There is limited data on the impact of vegetable consumption on adiposity and metabolic health, specifically non-starchy vegetables (NSV) and vegetables that are dark green and deep orange/yellow (also known as nutrient-rich vegetables, NRV), began the study.
The study examined the relationship between vegetable intake and adiposity, liver fat and insulin dynamics in 175 overweight participants.
It was found that participants who ate vegetables in these colours had increased insulin sensitivity and less belly fat, further boasting the theory that certain coloured vegetables can reduce visceral fat more than others.
The pathway through which vegetables influence health are not well understood.
Dietary fibre is a potential mechanism in that it limits insulin response following meals and slows gastric emptying and thus macronutrient absorption.
Previous research has shown that increases in dietary fibre in overweight people contributed to a four to 10 percent decrease in visceral fat.
Consumption of non-starchy vegetables is associated with lower liver fat deposition, and dark green or bright orange/yellow vegetable intake is associated with lower visceral fat and improved insulin sensitivity.
In another study published in the Journal of the Academy of Nutrition Dietics it was found that eating dark green, bright orange and yellow vegetables helped to reduce belly fat.
It was found that participants who ate vegetables in these colours had increased insulin sensitivity and less belly fat further boasting the theory that certain coloured vegetables can reduce visceral fat more than others.
“Green vegetables, such as kale and spinach, are low in carbohydrates and do not affect insulin or blood sugar,” said Sylvia White, a nutritionist.
“They provide fibre, which promotes weight loss with no need to limit portions on your greens.”
Dark green vegetables include beet greens, broccoli, collard greens, endive, escarole and kale.
Deep yellow vegetables include carrots, pumpkins, sweet potatoes and winter squash.
To maximise and not offset the benefits of eating these vegetables, it is important to look at your overall dietary pattern.
In general, if you want to reduce your belly fat, you’ll need to burn more calories (energy) than you consume and eat the right kinds of food.
Aside from eating right, exercising is one of the most common strategies employed by those trying to burn belly fat.
Exercise burns calories, which is integral when trying to shift belly fat.
Exercises which are renowned for targeting belly fat include:
- Walking
- Running
- Swimming
- Weight training.
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