Belly fat is an indicator of a lack of fitness
- Food-soluble fiber plays a major role not only in helping to regulate defecation, but also in preventing other major diseases.
- Visceral fats bypass vital organs and cause great damage if left unresolved.
First, we need to realize that the human body needs a certain amount of fat. Not all fats are bad, ugly, unwanted. According to the NHS, UK – “Low fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids that the body cannot make on its own. Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means that they can only be absorbed with the help of fats. “
Secondly, everyone has some belly fat, even people who have flat stomachs. This is normal, says WebMD. But too much belly fat can affect your health in a way that other fats do not.
Some of your fat is just under your skin. Another fat is deeper inside, around the heart, lungs, liver and other organs. It is this deeper fat – called “visceral” fat – that can be the bigger problem, even for thin people.
Visceral fat can cause serious health problems, so finding ways to remove it is essential. According to Holland and Barrett, you need to choose soluble fiber to lose belly fat “quickly.” Therefore, the accumulation of visceral fat can make you uniquely vulnerable to developing chronic diseases, such as type 2 diabetes. But this is not a battle that has already been lost, so take heart. Because fortunately, you can hit the abdomen by making healthy dietary modifications. Experts say that choosing soluble fiber foods can help lose belly fat “quickly.”
How can soluble fiber help with visceral fat loss?
A study by researchers at Wake Forest Baptist Medical Center found that eating more soluble fiber from vegetables, fruits and beans and moderate activity led to a reduction in visceral fat. The study found that for every 10 grams of increase in soluble fiber eaten per day, visceral fat decreased by 3.7% in five years. In addition, increased moderate activity resulted in a 7.4% reduction in the rate of visceral fat accumulation over the same period of time.
“We know that higher levels of visceral fat are associated with high blood pressure, diabetes and fatty liver disease,” said Kristen Hearston, MD, assistant professor of internal medicine at Wake Forest Baptist and lead researcher. “Our study found that making a few simple changes can have a big impact on health.”
The researchers found that increased intake of soluble fiber was associated with a reduced rate of accumulated visceral fat, but not subcutaneous fat. “There is growing evidence that eating more soluble fiber and increasing exercise reduces visceral or abdominal fat, although we still don’t know how it works,” Hayreston said.
How it works:
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
One feels fuller for longer, so you end up eating less and not eating too much breakfast.
Sources of soluble fiber in Indian foods:
- Sunflower seeds
- Baby lime beans
- Black beans
- Wide bean
- Beans Fava | Chicken peas
- French beans
- Steel oatmeal
- Ground flax seeds
- Brussels sprouts
- Green peas
- Pinto beans
- Sweet potatoes
- White rice
How much minimum exercise should a person take?
Moderate activity means vigorous exercise for 30 minutes, two to four times a week, Hairston added.
What does the study involve?
For the study, published in the journal Obesity, researchers looked at whether lifestyle factors, such as diet and exercise frequency, were linked to a five-year change in belly fat in African Americans and Spaniards, populations with a disproportionately higher risk of developing high blood pressure and diabetes and accumulation of visceral fat.
At the beginning of the study, which involved 1,114 people, participants were given a physical exam, an extensive questionnaire on lifestyle issues and a CT scan.
By the way, a CT scan is the only accurate way to measure how much subcutaneous and visceral fat the participants had.
Five years later, the exact same process was repeated.
What were the conclusions:
The researchers found that increased intake of soluble fiber was associated with a reduced rate of accumulated visceral fat, but not subcutaneous fat.
There is growing evidence that eating more soluble fiber and increasing exercise reduces visceral or abdominal fat, although we still don’t know how it works.
Although the relationship between fiber and obesity has been studied in depth, the relationship between fiber and specific fat deposits is not.
Dietary fiber, especially soluble fiber, can affect weight gain through abdominal fat accumulation.
Like insoluble fiber, protein can accelerate weight loss by promoting fullness.
If you include a lean source of protein, such as white skinless chicken, you may find that you are not as hungry and eat less.
Disclaimer: The advice and suggestions mentioned in the article are for general information only and should not be construed as professional medical advice. Always consult your doctor or professional healthcare provider if you have any specific questions about a medical issue.