Visceral fat is considered harmful as it is stored in the abdominal cavity up to many vital organs, including the liver, pancreas and intestines. Wearing excess visceral fat can increase a person's risk of developing a number of serious long-term and even life-threatening health complications, from type 2 diabetes to heart attack and stroke. Eating a high fat diet can lead to visceral fat buildup, but the good news is that diet changes can help reduce it. With so many fat loss diets to choose from, which one is considered the best for getting rid of visceral fat?
The keto diet, its full name ketogenic diet, has been hailed as helping to get rid of body fat – especially visceral fat.  Demonstrated as effective in reducing harmful fats in a number of studies, the keno diet is a form of low-carbohydrate diet that is high in healthy fats and proteins.
The 29 participants who completed the study chose to follow either a keto diet or a mixed diet.
participants were moderately overweight but not considered obese.
Participants eating a mixed diet consumed their normal diet but were allowed to increase intake of whole, unprocessed foods.  The researcher's only request was whether they maintained a minimum carbohydrate intake of 40 percent.
There are no restrictions on calorie intake for any group – they have been instructed to eat until they feel complete.
Participants in the keto diet lose more weight, with an average weight loss of about 7.7 kg more than all participants in the mixed diet group.
The average volume of visceral fat also decreases significantly more in the keto group.
The kept diet typically limits carbohydrates to 20 to 50 g per day. Foods you might think about while on a keto diet include:
- Vegetables such as broccoli, asparagus, mushrooms and spinach
- Meat and poultry
- Nuts and seeds
Along with eating a healthy diet, it is also important to exercise regularly to get rid of visceral fat.
When it comes to the best type of exercise to really do, many studies show aerobics with exercise to be the most effective.
Aerobic exercise has even been shown to aid in the loss of visceral fat even without dieting.
Analysis of 15 studies in 852 people found that moderate and high intensity aerobic exercise was most effective in reducing visceral fat without diet
When it comes to many essential foods, oil is definitely considered for the better by helping you get rid of visceral fat.