How to get rid of visceral fat: Best diet to reduce the belly fat – five foods to avoid

Visceral fat is considered harmful because it’s stored in the abdominal cavity next to many major organs in the body, such as the liver, stomach and intestines. And if visceral fat is left to build-up, it can increase the risk of serious health conditions, including type 2 diabetes and cardiovascular disease.

One eight-week study involving 69 overweight men and women found participants who followed a low-carb diet lost 10 percent more visceral fat and 4.4 percent more total fat than those on a low-fat diet. 

But there are different variations of low-carb diets, and one of the most effective at getting rid of visceral fat has been shown to be the keto diet.

The keto, or ketogenic diet, is a very low-carb diet. It drastically reduces carb intake and replaces it with fat.

This puts the body in a natural metabolic state called ketosis


A study on 28 overweight and obese adults found those who followed a keto diet lost more fat, especially visceral fat, than those following a low-fat diet. 

The participants did this while eating roughly 300 more calories per day.

The keto diet doesn’t just focus on banishing visceral fat – it can help with overall weight loss.

One study found people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. 

Foods you can eat on the keto diet include:

  • Seafood
  • Low-carb vegetables
  • Cheese
  • Avocados
  • Meat
  • Eggs
  • Olive oil
  • Nuts and seeds


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