(New York Post) Packing it on around the middle as we age can significantly heighten risk for disease, experts say.
But the visible bulge many of us are battling, made up of subcutaneous fat, isn’t the major culprit, turns out.
That award goes to the hidden, toxic deposits known as visceral fat, buried well below the surface, crowding our organs and generally making drama in our bodies as time marches on.
“Visceral fat, unlike subcutaneous fat, accumulates deep within abdominal cavities and poses serious health risks including increased risks of cardiovascular disease, Type 2 diabetes, and certain cancers,” Nichola Ludlam-Raine of Nic’s Nutrition told iNews.
And while belly fat is notoriously hard to get rid of — ask anyone who has tried – there’s good news about the underlying visceral fat. According to the Cleveland Clinic, it’s actually relatively easy to lose.
That’s because this kind of fat metabolizes faster — your body can even get rid of it as you sweat or urinate, the experts say. With exercise and diet over a span of two to three months, they promise, you should see results.
But diet doesn’t spell deprivation, at least not nowadays. For best results, many nutritionists and doctors agree, keep eating — just eat better. Here are some of their top recommendations for clearing out unwanted blubber.
Kimchi — miracle food?
A daily portion of fermented Korean cabbage — now widely available in the United States — could cut obesity risk by 11%, according to a study of nearly 116,000 Koreans published in BMJ Open. Kimchi lovers were likely to have smaller waistlines, thanks, the study claims, to obesity-fighting live bacteria. The ubiquitous condiment is “low in calories, rich in dietary fibre, lactic acid bacteria, vitamins and polyphenols,” researchers said.
What about lean proteins?
White meat, fish, lean red meat, tofu, beans and eggs are all a great idea, said Priya Tew, specialist dietitian from Dietitian UK — as long as you’re making other positive changes to help you pull off the pounds.
“I would not say there are specific foods that can reduce or prevent abdominal fat, instead it is a lifestyle approach. Eating a Mediterranean style diet has been shown to be good for blood pressure, heart health and our overall health,” she said.
Is the Mediterranean Diet good for losing belly fat?
“A Mediterranean diet can help reduce visceral fat to safe levels,” said Llinos Connolly, Clinical Services Sister at Benenden Health. “This varied diet emphasises the healthy consumption of fruit, leafy green vegetables, and healthy fats – such as olive oil, avocados, and nuts (Chia + Flaxseed) — as well as foods rich in Omega 3, such as salmon, tuna, and mackerel.”
Tew also recommends lots of fruits and vegetables as part of the diet — seven to nine portions a day, along with nuts, seeds, and whole grains.
“Eating in this way and staying active is going to help your body stay healthy long term,” she said.
Are there any fatty foods that are good for you?
