What burns the most visceral fat?

Having excess abdominal fat, more commonly known as visceral fat, is more than just a cosmetic concern. In addition to giving us a poochy stomach, visceral fat is associated with an increased risk of diseases, including diabetes, cancer and heart disease. But the good news is, you can lose this dangerous fat. Here, we outline what burns the most visceral fat and how you can incorporate the tips into reaching your goals.

Index of contents
  1. Eat a Balanced Diet
  2. Try a Ketogenic Diet
  3. Do Cardio Exercise
  4. Include Fiber-Rich Foods
  5. Try Intermittent Fasting
  6. Do Plank Exercises
  7. Eat High Protein Foods
  8. Conclusion

Eat a Balanced Diet

One of the simplest and most effective ways to burn visceral fat is eating a balanced diet. Harvard Health Publishing recommends focusing on eating a variety of fruits and vegetables, whole grains like whole-wheat bread, barley, and brown rice, legumes like lentils, peas, and beans, and lean protein like chicken and fish.

Try a Ketogenic Diet

Studies suggest that following a ketogenic diet can also help. A ketogenic diet is a low-carb, high-fat diet that is known for helping with weight loss, and potentially reducing visceral fat. The ketogenic diet works by causing the body to produce ketones, which are chemicals that the body uses to burn its own stored fat for energy.

Do Cardio Exercise

Regular aerobic exercise is an excellent way of burning visceral fat. This type of exercise, more commonly known as “cardio,” may include activities like running, jogging, biking, swimming, and playing sports. Studies suggest that doing 150 minutes of cardio each week is the goal to reduce your risk of gaining abdominal fat.

Include Fiber-Rich Foods

Including fiber-rich foods in your meals can help aid in the losses of visceral fat. Studies show that consuming an extra 10 grams of soluble fiber per day can lower the risk of visceral fat growth by 3.7%. Some excellent sources of fiber include flaxseeds, sweet potatoes, lentils, and grains. Additionally, taking a soluble fiber supplement may be beneficial.

Try Intermittent Fasting

Intermittent fasting is a type of dieting that includes periods of eating and periods of fasting. This type of diet has become increasingly popular as it can help to burn visceral fat faster. One of the biggest benefits of intermittent fasting is its ability to reduce stress levels, which can in turn reduce the body's cortisol levels, and help with the reduction of belly fat stores.

Do Plank Exercises

Plank exercises are a great way to target your abdominals and burn visceral fat. One plank variation, the plank toe reach is effective in improving posture, improving balance, and boosting metabolism — all of which can help you get rid of visceral fat.

Eat High Protein Foods

Studies indicate that a diet rich in high-protein foods helps to burn off abdominal fat faster and promote satiety. Some high-protein options that can promote belly fat loss include eggs, fish, seafood, legumes, nuts, meat, and dairy.


Getting rid of visceral fat is vital for your overall wellbeing, so incorporating some of these tips, like eating a balanced diet, trying a ketogenic diet, doing regular aerobic exercise, including fiber-rich foods, trying intermittent fasting, doing plank exercises, and eating high-protein foods into your days can help you reach your goals and reduce your risk of developing diseases associated with visceral fat. Click here to learn more.

Nancy Crawford Smith

Nancy is a registered nurse who has trained in various energy therapies, including Reiki and Maya Abdominal Therapy. She uses a combination of body work, energy therapies, and spiritual healing to assist individuals in a holistic healing journey.

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