Dr Zoe Williams discusses visceral fat on This Morning

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Visceral fat is insidious because it is hidden from the eyes. The fatty tissue gathers around vital organs in the body, such as the liver and intestines. An accumulation of fat in this region is linked to a greater risk of chronic disease, namely heart disease. Fortunately, you can target belly fat by improving your diet.

Naturally, research has mainly focused on the best and worst foods for keeping belly fat bay but the frequency of eating can also influence belly fat.

It may come as a surprise to hear that eating less often can lead to visceral fat gain.

This is the key finding of a study published in the journal BMC Nutrition.

Researchers investigated the relationship between eating frequency and specific visceral fat markers in a potentially high-risk and understudied population of Hispanic college freshmen.

The study included 92 Hispanic college freshmen.

The following cross-sectional data were collected: height, weight, waist circumference, body mass index (BMI)- a measure of your height for your weight – dietary intake, body composition, physical activity, hepatic (liver) fat, visceral fat, and subcutaneous adipose tissue (the fat you can pinch).

The researchers found that infrequent eaters ate 44 percent less often yet consumed 27 percent more calories.

Infrequent eaters had eight percent higher BMIs, 26 percent higher subcutaneous adipose tissue, eight percent higher total body fat and 21 percent higher visceral fat compared to frequent eaters while showing no significant difference in physical activity.

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“These findings seem to be driven by females more than males,” the researchers wrote.

“These findings suggest that infrequent eating is related to increased adiposity [medical term for being severely overweight] in Hispanic college freshmen, despite a decreased daily energy intake and no significant differences in physical activity.”

However, it is not clear how generalisable these results are beyond the cohort studies.

Further studies are needed to confirm these results in the wider population.

What to eat

According to Holland and Barrett, you should stay clear of processed sugars and complex carbohydrates.

“Instead, try and include plenty of soluble fibre foods such as flax seeds, avocados, blackberries, and Brussels sprouts,” advises the health body.

Why? “This is because soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system.”

As it explains, it helps you feel fuller for longer, so you end up eating less and not snacking excessively.

Stay active

Keeping physically active can also reduce harmful levels of belly fat.

“Any form of exercise for at least 30 minutes a day is good for you,” notes Bupa.

“Use every opportunity to become fit whether you are at home, at work or with friends. This could include cycling to work or getting off the bus or train one or two stops early,” explains the health body.

But combining resistance (strength) exercise and cardiovascular exercise is optimal, it adds.

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