Dr. Ahmed We all know about subcutaneous fat, which is the soft fat just under your skin that you can pinch. But there is another kind of fat deeper inside your abs called visceral fat.
This fat wraps around your organs, and if you have accumulated it, then it can increase the risk of serious health problems like heart disease, type 2 diabetes, and some cancers.
Visceral fat is not just stored fat since it is active in the body. It releases hormones and chemicals that can change how your body works normally.
That is why having a normal body weight does not always mean you are healthy. To get rid of it, low-carb diets have always been a trend, so let’s discover whether this solution to weight gain is logical or not.
What is the low-carb diet craze?
Low-carbohydrate diets mean eating much fewer carbs, like those in bread, sweets, and some fruits and vegetables.
Therefore, the body starts using fat for energy instead of sugar (glucose) from carbs. When the body mainly burns fat for fuel, especially in the keto diet, this state is called ketosis.
How low-carb diets might impact visceral fat:
Here are a few ways explaining how this works:
Lower insulin resistance:
Eating a load of carbs, like refined ones, can make your body stop giving a good response to insulin, which is a hormone that controls your blood sugar.
When your body does not respond to it properly, it makes more insulin, which can lead to more fat being stored around your belly.
Therefore, eating fewer carbs can actually help your body use insulin better and may help reduce belly fat.
Hormonal modifications:
Low-carb diets can change hormones that control hunger and fat storage. For example, they can raise the levels of hormones like leptin that make you feel full, so you may eat less overall. [ref]
Reduced Inflammation:
Belly fat is linked to long-term, mild inflammation in the body. Low-carb diets, especially those with natural, unprocessed foods like the paleo diet, might help reduce this inflammation and may also lower belly fat.
Increased fat burning:
When carbohydrate intake is controlled, the body stores fat for energy. This increased fat oxidation can contribute to overall fat loss, including visceral fat.
Exploring low-carb diets:
The paleo diet:
This diet typically focuses on eating natural, whole foods that our ancestors might have eaten; for example, it removes grains, beans, and processed sugars.
Moreover, while this is not as low in carbs as keto, it still cuts down on carbs compared to a typical Western diet. Research shows it may help improve body shape, including reducing belly fat.
The ketogenic diet:
This is very reduced in carbs and high in fat, and it helps the body go into a state called ketosis. Studies show it can help reduce overall body fat, especially the fat around the belly.
The way the body’s metabolism and hormones change during ketosis seems to be important for these results [ref].
Other low-carb approaches:
The Atkins diet is a low-carbohydrate menu plan that highlights protein and fat intake while reducing carbohydrate consumption.
This dietary approach aims to cause weight loss by invoking a state of ketosis, where the body burns fat for energy rather than carbs. Research suggests that following such very low carb diets can lead to a loss in visceral fat.
The Atkins diet helps burn fat and regulate insulin, which can lead to fat loss around the belly, where harmful fat tends to accumulate.
Because of the diet’s high protein content, you can also preserve muscle mass, which supports fat loss while keeping your metabolism healthy.
Some keynotes:
Before starting a low-carb diet, it is important to talk to your doctor or a dietitian. They can help you figure out if a low-carb diet is safe for you, especially if you have health problems like kidney issues or have struggled with eating disorders.
It is also a good idea to focus on eating whole foods, which include lean meats, healthy fats (such as avocados, olive oil, and nuts), and non-starchy vegetables to get enough vitamins and minerals.
You might experience some side effects when starting a low-carb diet, like feeling tired, getting headaches, or feeling sick.
This is called the keto flu as your body gets used to utilising fat for energy. Drinking enough water and getting enough electrolytes can help with these symptoms.
Pay attention to how you feel, and make adjustments to the diet if needed. Long-term health and fat loss usually come from making healthy lifestyle changes, including eating well and staying active.
The Bottom Line:
Low-carb diets, which include keto and paleo, can help lower belly fat by improving how the body handles insulin, burning fat more efficiently, and affecting certain hormones. These diets can help shrink this harmful fat, but this is not an easy solution.
If you want to have permanent results, then it is good to stick with the diet, focus on eating healthy, nutrient-rich foods, and consider your personal health needs.
Lastly, always consult a professional before making big changes to your diet to make sure it’s safe and works for you.
