Increase soluble fiber intake
Soluble fiber plays an important role in nourishing the gut microbiome. When digested, they produce short-chain fatty acids, stimulating the body to produce hormones that help prolong feelings of fullness and control blood sugar levels. Thanks to that, the process of accumulating visceral fat is also effectively limited.
Increase protein intake
Increasing the protein ratio in the diet can help reduce visceral fat without excessive calorie reduction. When increasing protein from a low level to about 30% of total energy, liver fat can be significantly reduced after only a few weeks. Protein also supports maintaining muscle mass and improving overall metabolism.
Supplement polyphenol-rich foods
Polyphenols are a group of antioxidant compounds found in green tea, matcha and plant-based foods. A diet rich in polyphenols can help reduce liver fat significantly faster than a regular diet.
Prioritize resistant starch
Resistant starch is a form of carbohydrate that is not completely digested in the small intestine but moves down to the colon, bringing many benefits to metabolism. Supplementing about 40 g of resistant starch per day can help significantly reduce liver fat after a few months. This source of starch can be found in brown rice, whole grains or cooled starch dishes.
Suggestions for adjusting eating habits to reduce visceral fat
Changing daily habits also plays an important role. You can replace sugary drinks such as milk tea and soft drinks with green tea or pure matcha to reduce excess calories. In meals, you should prioritize quality protein sources such as salmon and boiled eggs - foods rich in choline that support liver cell recovery.
In addition, starch selection also needs to be emphasized, for example, replacing white rice with brown rice to increase the amount of resistant starch. At the same time, it is necessary to limit "culprits" that cause rapid fat accumulation such as sugar in bottled juice, sugary yogurt, animal fat and processed meats.
Reducing visceral fat does not necessarily require strict fasting. A balanced, nutritious and scientific diet can completely help improve this condition sustainably.
