Visceral fat is a major concern because it's linked to metabolic disorders and an increased risk of cardiovascular disease and type 2 diabetes.
Visceral fat can be combated by making healthy dietary choices. People often focus on specific food components, but the regularity of eating patterns and their impact on abdominal fat is crucial.
Research has found that the frequency of meals should be considered, as intermittent fasting has been shown to reduce visceral fat.
An article published in the journal Obesity Reviews revealed that intermittent fasting is a dietary pattern that alternates periods of eating with periods of fasting.
One common method involves fasting for 24 hours once or twice a week, and fasting for 16 hours each day, consuming all food within an eight-hour window.
In a review of studies on intermittent fasting, participants experienced a 4% to 7% reduction in abdominal fat within 6 to 24 weeks.
There is some evidence that intermittent fasting, in general, may not be as beneficial for women as it is for men.
A study published in the Journal of Nutrition found that intermittent fasting combined with calorie restriction was effective in reducing visceral fat and protecting cardiovascular health in obese women. Calorie restriction plays a key role in reducing visceral fat.
Harvard Health advises avoiding foods high in sugar, fat, or both, and opting instead for fruits, vegetables, and whole-grain products.
In addition to focusing on diet, regular exercise is essential.