Visceral abdominal fat is considered particularly dangerous because it encases the internal organs, excretes toxic substances into the body and, thus, puts you at risk for many chronic health conditions. As many as 50 percent of Americans possess too much fat around their waist, notes Rachel Whitmer, a researcher at Kaiser Permanente Division of Research in Oakland, in a 2008 article from USA Today. A combination of diet and exercise helps you lose lose weight all over, including around your abdomen. Including certain foods in a low-calorie diet may help hasten the loss of visceral abdominal fat.
Curtin University of Public Health in Australia released a study in 2009 showing that dieters who ate five servings of dairy daily lost more weight and abdominal fat than those eating just three servings a day. Researchers had subjects consume low-fat milk, cottage cheese and yogurt to yield results in 12 weeks
Safflower oil is a monounsaturated fat that can promote a reduction of belly fat. "The American Journal of Clinical Nutrition" reported on an Ohio State University study from 2009 demonstrating that 8g of safflower oil consumed daily for 36 weeks encourages lean tissue development and diminishes abdominal fat. Safflower oil works well for cooking or salad dressings.
Coconut oil can also decrease waist circumference when used as a supplement to a low-calorie diet. The journal "Lipids" published a study in 2009 from Brazil showing that when 40 participants consuming a low-calorie diet added 30ml of coconut oil to their plan, it prompted a reduction in abdominal fat. Saute lean meats and vegetables in 1 tsp. of coconut oil to reap its benefits.
A high-protein diet, when compared to a standard protein diet, followed for the short term significantly reduces weight and abdominal fat. The October 2009 issue of the journal “Nutrition, Metabolism and Cardiovascular Disease” reported a study supporting the use of high-protein diets in effectively managing body weight and composition, finding that the diet improved total cholesterol levels, decreased body weight and reduced abdominal fat. Choose proteins that are low in saturated fat, like white-meat poultry, bison, fish and egg whites to minimize calories.
- USA Today: Belly Fat Linked to an Increased Risk of Dementia
- Lipids: Effects of Dietary Coconut Oil
- Nutrition, Metabolism and Cardiovascular Disease: High Protein Diets Decrease Total and Abdominal Fat
- American Journal of Clinical Nutrition: Comparison of Dietary Conjugated Linoleic Acid With Safflower Oil on Body Composition
- Curtin News: Higher Dairy Intake Can Help Fight Obesity