Visceral fat, located in the abdominal region around vital organs such as the liver, stomach, and intestines, serves a protective function. However, an excessive buildup of visceral fat can pose serious health risks, including stroke, type 2 diabetes, breast cancer, and Alzheimer’s disease. (1)
Liposuction cannot effectively target visceral fat. The good news is that losing visceral fat is a realistic goal with the right approach. Backed by scientific research, Jeremy Ethier cited several strategies to reduce visceral fat:
Study — Polyunsaturated Vs. Saturated Fats
No specific foods directly cause an increase in belly fat. It’s more so about calorie consumption. However, the same doesn’t hold true for visceral fat.
According to Ethier, two people could consume the same number of calories, but depending on the types of food they eat, one might accumulate more visceral fat.
This was demonstrated in a 2014 study involving 39 adults split into two groups who were overfed 750 extra calories per day via muffins. (2) The muffins for one group were made with polyunsaturated fats (found in foods like fish, nuts, and seeds). The muffins for the other group were made with saturated fats (from fatty meats and butter).
After seven weeks, both groups gained the same amount of weight. However, the group consuming saturated fat gained twice as much visceral fat as those consuming polyunsaturated fat. Remarkably, the polyunsaturated fat group gained less visceral fat and built a small amount of lean muscle mass.
How Much Saturated Fat Is Too Much?
Most guidelines suggest keeping daily saturated fat intake below 20 to 30 grams. The key is maintaining a balance between saturated and unsaturated fats. To achieve this, consider swapping foods high in saturated fats with those rich in unsaturated fats for a healthier diet.
Saturated Fat Sources
- Butter
- Fried Foods
- Bacon
- Sausage
- Salami
- Cheese
- Full-Fat Dairy (Milk & Yogurt)
Unsaturated Fat Sources
- Fatty Fish (Salmon, Sardines, & Mackerel)
- Walnuts
- Flax Seed
- Sunflower Seeds
- Chia Seeds
- Olive Oil
- Peanut Butter
Relationship Between Sugar & Visceral Fat
Many Asian cuisines often include significant amounts of added sugar, which could contribute to higher visceral fat levels. For example, bubble tea — a popular drink among over 30% of Taiwanese individuals — can contain as much as 50 grams of sugar per serving. (3)
Added sugar primarily consists of two types: glucose and fructose. A 2009 study investigated the impact of these sugars on belly fat. Participants consumed the same number of calories but in two forms: a glucose-sweetened solution or a fructose-sweetened solution. (4)
After 10 weeks, researchers found a notable difference: only the fructose group showed a significant increase in visceral belly fat; their insulin sensitivity worsened, making it harder for their bodies to process carbohydrates effectively.
Fructose is common in everyday foods like granola, sweetened yogurt, orange juice, jam, and condiments like ketchup. Rather than cutting these foods out entirely, Ethier recommended replacing them with protein-rich options.
Replacing Sugar with Protein
In 2005, scientists conducted a study in which participants were instructed to double their protein intake. (5) That change led to a natural reduction in calorie consumption. Over 12 weeks, participants lost more than 10 pounds of fat.
Replacing sugar-laden foods with protein-rich alternatives can significantly cut sugar intake while promoting a calorie deficit, prompting the body to burn fat for energy. The study found that losing just 10 pounds can reduce visceral fat by up to 30%, highlighting the profound impact of dietary adjustments on overall health. (6)
Exercising
In 2023, researchers conducted one of the most comprehensive studies on the impact of exercise on visceral fat. (7) The findings revealed that while many forms of exercise help reduce visceral fat, two were particularly effective: moderate to high-intensity cardio and interval training.
High-intensity workouts trigger the release of fat-mobilizing hormones, specifically catecholamines, which targets visceral fat. However, the study emphasized that burning visceral fat requires exercising at an intensity above 75% of your maximum heart rate, highlighting the need for consistent effort.
Even short 15- to 25-minute interval cardio sessions two to three times per week is enough to make a measurable dent.
—Jeremy Ethier
Interval training can help target visceral fat by performing with maximum effort. Research suggests that running may be more effective than cycling for reducing visceral fat, though the study cited had certain limitations. (8)
Ethier recommended a five-minute warm-up, followed by a 30-second burst of intense effort, then a slower tempo during a 90-second recovery period. Repeat this cycle for six to 10 sets.
While interval training can help burn visceral fat, it has challenges, including the challenge of recovery. Rather than intensity alone, total exercise volume can influence visceral fat reduction.
On rest days, setting a goal of at least 8,000 steps of walking can help maintain progress and support fat loss. “It’s low impact, easy to stick to, and still helps chip away at visceral fat,” Ethier concluded.
More In Research
- How Intermittent Fasting Affects Muscle Gains
- Mini Cuts — The Short-Term Diet for Long-Term Muscle Gain
- Does Dietary Fiber Combat Hypertension?
References
- Hunter, G. R., Gower, B. A., & Kane, B. L. (2010). Age Related Shift in Visceral Fat. International journal of body composition research, 8(3), 103–108.
- Bray, G. A., & Krauss, R. M. (2014). Overfeeding of polyunsaturated versus saturated fatty acids reduces ectopic fat. Diabetes.., 63(7), 2222–2224. https://doi.org/10.2337/db14-0493
- Yen, C., Huang, Y. L., Chung, M., & Chen, Y. C. (2022). Sugar Content and Warning Criteria Evaluation for Popular Sugar-Sweetened Beverages in Taipei, Taiwan. Nutrients, 14(16), 3339. https://doi.org/10.3390/nu14163339
- Stanhope, K. L., Schwarz, J. M., Keim, N. L., Griffen, S. C., Bremer, A. A., Graham, J. L., Hatcher, B., Cox, C. L., Dyachenko, A., Zhang, W., McGahan, J. P., Seibert, A., Krauss, R. M., Chiu, S., Schaefer, E. J., Ai, M., Otokozawa, S., Nakajima, K., Nakano, T., Beysen, C., … Havel, P. J. (2009). Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. The Journal of clinical investigation, 119(5), 1322–1334. https://doi.org/10.1172/JCI37385
- Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American journal of clinical nutrition, 82(1), 41–48. https://doi.org/10.1093/ajcn.82.1.41
- Ross, R., Dagnone, D., Jones, P. J., Smith, H., Paddags, A., Hudson, R., & Janssen, I. (2000). Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. A randomized, controlled trial. Annals of internal medicine, 133(2), 92–103. https://doi.org/10.7326/0003-4819-133-2-200007180-00008
- Chen, X., He, H., Xie, K., Zhang, L., & Cao, C. (2024). Effects of various exercise types on visceral adipose tissue in individuals with overweight and obesity: A systematic review and network meta-analysis of 84 randomized controlled trials. Obesity reviews : an official journal of the International Association for the Study of Obesity, 25(3), e13666. https://doi.org/10.1111/obr.13666
- Maillard, F., Pereira, B., & Boisseau, N. (2018). Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 48(2), 269–288. https://doi.org/10.1007/s40279-017-0807-y
Featured image via Shutterstock/Lia_Russy
