Dr Zoe Williams discusses visceral fat on This Morning
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Visceral fat is considered one of the most toxic fats for the body because it releases harmful chemicals into the bloodstream. The longer it’s left to its own devices, the higher the risk of heart attack grows. The most logical approach to ridding the body of the fat is exercise, but certain foods may facilitate fat burn too. One small fruit, for example, has been shown to increase metabolism by up to 27 percent.
Berries have proven particularly helpful in reducing visceral fat thanks to their unparalleled concentrations of antioxidants.
It is widely acknowledged that visceral fat loss is facilitated by fibrous foods, although the reasons for this remain unclear.
In fact, research shows that increasing soluble fare intake can decrease the area of accumulated visceral fat, but not subcutaneous fat.
READ MORE: Visceral fat: The warm drink that reduces harmful fat ‘significantly’ in ‘weeks’
Blackcurrant is widely considered a powerhouse of nutrition because it is rich in antioxidants and dietary fibre, both of which help reduce visceral fat.
Sports nutritionist Kate Shilland, told Woman and Home: “Research has found that New Zealand blackcurrant supplements, CurraNZ can boost fat burning during exercise, with some data suggesting it can increase the base rate of fat burning at rest too.”
In a 2020 study published in the journal Nutrients, researchers showed that blackcurrant extract had a lowering effect on body weight, visceral fat weight, levels of serum triglycerides, total cholesterol and LDL cholesterol in rats.
The team found supplements derived from blackcurrant conferred stronger effects in individuals with higher BMIs.
Overall, participants saw their fat-burning increase by 17 to 21 percent while walking for 30 minutes over the course of the 14 days that they took the supplements.
It was also reported that the fruit made it possible to reduce the circumferences of participants’ waists by reducing levels of visceral fat.
Blackcurrant is an excellent source of the powerful antioxidant anthocyanin, revered for its extensive health benefits.
Recent epidemiological studies have demonstrated that a higher intake of anthocyanin was linked to lower blood pressure and risk of type 2 diabetes.
These effects are believed to be mediated by the compound’s anti-inflammatory responses.
In one study, published in the European Journal of Applied Physiology, researchers noted: “New Zealand blackcurrant (NZBC) extract has previously been shown to increase fat oxidation during prolonged exercise, but this observation is limited to males.
“We examined whether NZBC intake also increases fat oxidation during prolonged exercise in females, and western this was related to greater concentrations of circulating fatty acids.”
For their randomised crossover double-blinded study, 16 endurance-trained females ingested 600 mg of NZCB extract per day for seven days.
When the follow-up period came to a close, participants performed 120 minutes of cycling, with blood samples collected at baseline and at 15 minutes intervals throughout the exercise.
The researchers noted: “NZBC extract increased mean fat oxidation by 27 percent during 120 minutes of moderate-intensity cycling compared to placebo.”
They concluded: “Intake of NZBC extract for seven days elevated resting concentrations of plasma NEFA and glycerol, indicative of higher lipolytic rates, and this may underpin the observed increase in fat oxidation during prolonged cycling in endurance-trained females.”
According to Harvard Health, engaging in at least 30 minutes of moderate-intensity activity most days offers strong chances of reducing visceral fat and gaining muscle. Exercise, the health body adds, can also help reduce waist circumference.
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