In today's video,
we're going to be talking about how to get rid of visceral fat.
Visceral fat is a type of fat that is stored within the abdominal cavity.
And is one of the key indicators of metabolic syndrome and insulin resistance.
This type of fat is particularly concerning because it surrounds vital organs,
including our liver, our stomach,
and our intestines visceral fat cells produce inflammatory markers,
which lead to chronic inflammation and eventually chronic diseases such as heart
disease.
Reducing visceral fat can significantly reduce your disease risk while
improving your health and improving your overall quality of life.
So in today's video,
I'm going to give you five actionable steps you can take to start reducing
visceral fast today.
Welcome back to my channel. If you're new here at my name's Kait,
I'm a health coach and I post videos on a high-fat nutrient dense way of eating.
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to start your free trial. Today,
we are going to start off today talking about what visceral fat is and why it is
particularly dangerous.
And then we will get into the five steps you can take to reduce it visceral
versus subcutaneous fat. As I said, at the start of this video,
visceral fat is a type of fat that is stored in our abdominal cavity surrounding
our organs. The other type of fat is subcutaneous fat,
which is stored just beneath our skin in various areas around our body.
Subcutaneous fat is considered to be good fat because it is less harmful than
visceral fat. This is your body's stored energy supply.
So having some subcutaneous fat is totally normal and totally healthy.
Any fat you can pinch on your body is subcutaneous fat.
Visceral fat is hard and large amounts will result in a protruding belly,
but you can still have visceral fat.
Even if you cannot see it now like subcutaneous fat,
some visceral fat is normal and healthy, but when you have an excess of it,
this is when it starts to become a problem.
Excess visceral fat can be caused by a few different factors,
which we'll talk about more as we go through this video,
but now let's get into the five steps you can take to reduce visceral fat and
make sure to stick around until the end,
because the last one you might not expect. Number one,
reduced fructose fructose is a type of simple sugar that makes up
50% of table sugar and is also found naturally in fruit fruit toast has to
be processed by the liver in to be used, whereas with glucose, it doesn't,
and it can be used for energy immediately.
Excess fruit toast tends to get stored as visceral fat.
Whereas excess glucose tends to get stored as subcutaneous fat in
a study done on 41 children, fruit toast was replaced with starch in the diet,
providing the same amount of calories in just 10 days,
visceral fat reduced by over 10%,
the main sources of fructose in modern day diets are from sugar sweetened
beverages and fruit juice.
These drinks allows us to consume massive amounts of fructose that we wouldn't
be able to consume from whole food sources, such as fruit.
The average American consumes 85 to 100 grams of fructose every single
day. This is equivalent to 25 teaspoons of sugar. Now of course,
pop is a huge problem here.
A bottle of Coke has over 35 grams of fructose,
but fruit juice is also a concern.
One cup of orange juice has 14 grams of fruit toast.
Whereas one orange in whole food form contains only six grams.
Now some people choose to decrease their fruit intake entirely and only
stick to low sugar fruit. But I don't think that is necessary for everyone.
If you could at least cut out pop and fruit juice,
this will significantly reduce your fructose intake.
And in turn lead to a reduction in visceral fat,
number two increase steric acid stearic acid is a type of saturated
fat that has been highly associated with fat loss and specifically visceral
fat loss stearic acid is found in the fat of meat.
It is found in animal fat used for cooking, such as tallow and butter,
and also in some fatty plant foods,
such as cacao butter in one study done in mice where the mice were fed a diet
enriched with either steric acid, which has saturated fat linolenic acid,
which is polyunsaturated fat or a lactic acid,
which is modeled on saturated fat.
They didn't see much difference in the total body weight between groups at the
end of the study. However,
the stearic acid group saw a 70% reduction in visceral fat and an
increase in lean body mass when compared to the other groups,
this study is of course done in mice and not humans.
So we have to take it with a grain of salt, but it's very interesting.
Nonetheless, swapping your cooking oil for one that is high in steric acid,
such as tallow or butter can help to boost your steric acid intake.
Number three, improve insulin sensitivity.
If you've been watching my videos over the last several months,
I have been talking about insulin resistance a lot,
and it is particularly relevant to today's topic.
Insulin resistance is the driving force behind visceral fat. In a lot of cases,
it occurs when our body stopped responding to insulin in the correct way due to
an overproduction of it. When you're insulin resistant,
fat gets stored in places that it usually such as around our organs in our
abdomen,
if you can reduce your insulin resistance and improve your insulin sensitivity,
this will help to prevent and reduce visceral fat.
The best strategies to improve insulin resistance are low carb diets and
intermittent fasting.
Both of these stimulate insulin only minimally or in the case of fasting,
not at all, which is what you want.
When you're trying to reverse insulin resistance.
I have a whole playlist on insulin resistance,
which has videos on how to know if you're insulin resistant and how to reverse
it. You can check out afterwards, if you want to know more. Number four,
reduce alcohol intake.
Visceral fat is also highly associated with excess alcohol consumption
like fructose alcohol has to be processed by our liver and excess
consumption can lead to more fat being stored in the abdomen.
And one study done on 8,000 men.
They found that those who drank more alcohol also had the largest waist
circumference.
And I think a lot of people know that excess alcohol consumption has this
effect.
As we often refer to this fat accumulation as a beer belly,
cutting back on your alcohol consumption can help to reduce visceral fat number
five, reduce stress. And finally,
we're going to talk about the role stress plays in visceral fat.
When we are stressed, our bodies produce more cortisol,
which is the stress hormone.
And this has been shown to increase the amount of fat stored in the abdomen.
Reducing stress is of course easier said than done periodic
stress is normal and even beneficial.
But when we are chronically stressed,
it might be time to take a step back and evaluate how you can reduce your stress
load. Now, before we wrap up,
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that is all I have for you today. If you enjoyed this video,
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If you did enjoy this video,
you might also enjoy my videos in my insulin resistance playlist,
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you can find them here. Thanks again, guys. I'll see you next time. Bye.