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{"id":33728,"date":"2018-01-21T19:31:35","date_gmt":"2018-01-21T19:31:35","guid":{"rendered":"https:\/\/turnaroundfitness.com\/?p=33728"},"modified":"2022-07-07T17:25:13","modified_gmt":"2022-07-07T17:25:13","slug":"10-foods-fight-deadly-visceral-belly-fat","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/10-foods-fight-deadly-visceral-belly-fat\/","title":{"rendered":"10 foods that fight deadly visceral belly fat"},"content":{"rendered":"

Not only is belly fat extremely unattractive, but visceral fat is the deadliest kind. Here are 10 foods you can eat that will fight visceral belly fat NOW!<\/h2>\n

By:\u00a0<\/strong> Instagram Influncer <\/a>Tim Ernst Founder of Keto Kurves<\/a> and F40 Fat Loss Formula <\/a><\/em><\/p>\n

Not surprisingly, nutrition behaviors and food intake appear to have a direct impact on belly fat and what\u2019s more, studies that combine regular physical activity with diet interventions (i.e., resistance and\/or aerobic exercise PLUS a reduced-calorie diet) result in even more significant reductions in visceral belly fat than either individually.<\/p>\n

As cited above, poor insulin sensitivity and carbohydrate tolerance coincide with excessive belly fat, and there\u2019s evidence to suggest that diets rich in refined carbohydrates (e.g., sugar-sweetened beverages) may selectively promote the storage of belly fat.<\/p>\n

In addition, excessive consumption of saturated fats also appears to be linked to visceral belly fat storage.<\/p>\n

Conversely, researchers have shown that replacing saturated fats with more monounsaturated fats (i.e., Mediterranean diet using these 4 specific fats<\/a>) prevents visceral belly fat gain despite consuming an equal number of calories.<\/p>\n

Additionally, adherence to the Mediterranean diet has been shown to be associated with lower waist circumference values independent of body weight in both men and women.<\/p>\n

Perhaps overtly obvious long-term energy excess (i.e., overconsumption of calories) also leads to increases in overall body fatness and increases in abdominal obesity and along those lines, research suggests that reduced-calorie diets (regardless of macronutrient composition) are effective at decreasing abdominal obesity.<\/p>\n\r\n

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Today\u2019s most innovative doctors are using this diet to eliminate deadly belly fat, shrink cancer tumors, and cure epilepsy in children. In fact...<\/p>\n

It\u2019s growing so fast that even senior citizens are using it to fight disease and rapidly burn belly flab in just 14 days!<\/p>\n

It all started by eating the 4 SUPER FATS below at the right time over a very short 14 day period (a few of them are probably in your kitchen right now)...<\/p>\n

>> 4 SUPER FATS that incinerate unwanted belly fat in just 14 days<\/a><\/p>\n<\/div>\r\n<\/div>\n

With that said, there is evidence that higher-protein (i.e., > 0.5 grams of protein per pound of body weight per day), \u201ccontrolled carbohydrate\u201d (i.e., <40% of calories from carbohydrate) reduced-calorie diets may be more effective at reducing visceral fat.<\/p>\n

While overall nutritional factors like those outlined above seem to play a role, it\u2019s a bit less clear as to whether body fat distribution patterns can be influenced by specific foods\/nutrients.<\/p>\n

Having said that, the following lists of foods can be a solid foundation to be used along with an overall healthy diet, regular physical activity, and routine stress management strategies to help fight visceral belly fat.<\/p>\n

1. Cold-Water Fatty Fish<\/strong><\/h3>\n

\"belly<\/a>Cold-water, fatty fish (e.g., salmon, mackerel, herring, anchovies, sardines) are rich in omega-3 fatty acids, which boost mood and ease anxiety and stress.<\/p>\n

In one study, researchers from France evaluated the effects of supplementation with omega-3 fatty acids on the stimulation of the sympathetic nervous system and stress hormones.<\/p>\n

They found that three weeks of omega-3 supplementation significantly blunted cortisol and sympathetic nervous system activity when participants were challenged with a mental task.<\/p>\n

In a randomized controlled trial published in the Journal of the International Society of Sports Nutrition, researchers from Gettysburg College assessed the effects of supplementation with omega-3 fatty acids on cortisol levels.<\/p>\n

After 6 weeks of supplementation, they found that participants\u2019 levels of cortisol were reduced.<\/p>\n

Not only that, participants who supplemented with fish oil also significantly reduced body fat and increased calorie-burning lean mass.<\/p>\n

As previously noted, chronically elevated levels of cortisol may specifically contribute to abdominal obesity.<\/p>\n

What\u2019s more, elevated cortisol levels have been shown to be positively associated with abdominal sagittal (waist) diameter and waist-to-hip ratio, two indicators of visceral fat and abdominal obesity.<\/p>\n

\"belly<\/a>According to a review study published in the journal Nutrients, South Australian researchers concluded that there is \u201cconsiderable\u201d evidence from animal studies indicating that supplementation with omega-3 fats (i.e., EPA, DHA) can reduce body fat, in particular visceral belly fat.<\/p>\n

The researchers cited several studies where omega-3 fats had a protective effect against fat accumulation.<\/p>\n

In other words, in studies where animals overfed high-fat, high-calorie diets supplemented with omega-3s, they experienced significantly less belly fat accumulation compared to without.<\/p>\n

That\u2019s great, but what about humans like you and I? Good news.<\/p>\n

There is indeed evidence\u2014and it\u2019s growing to boot\u2014indicating that increasing the intake of omega-3 fatty acids (by 0.3 \u2013 3.0 grams per day) can reduce body fat, particularly abdominal fat, in overweight and obese folks.<\/p>\n\r\n

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If you want an amazingly delicious healthy low-carb breakfast, lunch, or snack that even fits into a ketogenic diet plan, try these salmon stuffed avocados below...<\/p>\n

They help to keep your blood sugar low and stable, balance your hormones, and keep you satisfied for many hours so they can reduce cravings...<\/p>\n

>> Salmon stuffed avocado recipe<\/a><\/strong> (low-carb, high in healthy fats, Paleo and Keto-approved)<\/p>\n<\/div>\r\n<\/div>\n

For instance, in a study published in The American Journal of Clinical Nutrition, researchers from Spain found that abdominal obesity was inversely related to the omega-3 (particularly DHA) intake.<\/p>\n

In a follow-up study, the researchers found that omega-3 intake was inversely related to the size of fat cells in overweight and obese adults.<\/p>\n

Taken together, these findings suggest that a higher omega-3 intake is associated with reduced visceral belly fat as a result of a decrease in the size of fat cells.<\/p>\n

In a randomized controlled trial published in the journal International Journal of Obesity, researchers from Iceland investigated the effects of including seafood and fish oil as part of a reduced-calorie diet on weight loss in young overweight adults.<\/p>\n

The researchers found that the addition of fatty fish (5.3 ounces of salmon 3 times per week) or fish oil (1.5g of EPA and DHA per day) for 8 weeks resulted in significantly greater weight loss and reductions in waist circumference (i.e., visceral fat) compared to diet alone (without the addition of omega-3 fats).<\/p>\n

Even more compelling, a recent meta-analysis of randomized controlled trials published in the journal PLoS One provides additional evidence that omega-3 fats may reduce visceral belly fat.<\/p>\n

For instance, 8 studies (including 624 participants) investigated the effects of fish oil supplementation on waist circumference combined with a weight-loss program (e.g., diet, exercise).<\/p>\n

The results demonstrated that fish oil had a significant additional effect in reducing waist circumference, a measure of abdominal obesity, in combination with a weight-loss program.<\/p>\n

In other words, fish oil plus diet and\/or exercise had a greater effect than diet and\/ or exercise alone.<\/p>\n

What\u2019s more, this comprehensive review also found that fish oil supplementation had a significant effect on waist-to-hip ratio, another important metric of visceral belly fat and overall health.<\/p>\n

The results of 17 different studies (with over 1,000 participants) showed that supplementation with omega-3 fats significantly reduces waist to-hip ratio both as standalone treatment and when combined with a weight-loss program.<\/p>\n

Taken together, the researchers concluded that folks \u201cmay benefit from reducing belly fat with fish oil supplementation especially when combined with life modification intervention\u201d (e.g., diet and exercise).<\/p>\n

2. Pasture-Raised Meat & Eggs<\/strong><\/h3>\n

\"belly<\/a>When it comes to fat loss, there\u2019s arguably not a generally more effective nutrition strategy than optimizing protein intake.<\/p>\n

Research illustrates quite clearly and convincingly that increasing dietary protein intake to at least TWICE the RDA (i.e., \u2265 1.6g\/ kg or 0.72 g\/lb) may be \u201cmetabolically advantageous,\u201d particularly for individuals looking to improve body composition as well as physically active folks.<\/p>\n

Higher protein diets have been shown to:<\/strong><\/p>\n