Unlike subcutaneous fat, visceral fat surrounds the organs in the abdomen and is difficult to recognize with the naked eye. According to the Mayo Clinic, this excess fat will cause chronic inflammation, affecting the heart, liver and metabolism. Therefore, finding a way to get rid of visceral fat is a top priority in a healthy diet and lifestyle.
One of the fruits that has been shown to reduce visceral fat is grapefruit. Research published in the Journal of Medicinal Food shows that people who ate half a grapefruit before meals for 12 weeks significantly lost weight, waist circumference and visceral fat. The reason is that grapefruit contains high levels of vitamin C, soluble fiber and naringenin, which help improve insulin sensitivity, promoting the burning of excess fat.
Not only grapefruit, avocados are also considered a "friend of the waist". According to the National Institutes of Health (NIH), monounsaturated fats in avocado help reduce fat accumulation in the abdomen, while increasing satiety, limiting the intake of too much starch.
In addition, apples are rich in polyphenols and pectin, which also help reduce bad cholesterol and limit fat accumulation around the liver. Experts recommend eating whole apples instead of juice to make the most of fiber.
To be effective, eating these fruits needs to go hand in hand with a healthy lifestyle: reduce processed foods, limit refined sugar, and exercise at least 150 minutes/week.
