How to get rid of visceral fat: Reduce belly fat with plant-based diet

Visceral fat lurks near vital organs in the body, such as the liver and intestines. Gaining a foothold in this area of the body can hamper vital processes, such as insulin production – a precursor to type 2 diabetes. An accumulation of visceral fat can also raise your risk of heart disease.

Researchers randomly split the study participants into two groups. The first group followed a four-month-long low fat, vegan diet, eating fruits, vegetables, pulses, and grains in serving sizes comparable to what they ordinarily consumed at mealtimes.

The second group, functioning as the control group, did not change their dietary habits.

Members of both groups curbed their daily alcohol consumption for the duration of the study.


Women could drink a single alcoholic beverage daily, while men could have up to two drinks per day.

What’s more, the vegan diet group experienced a decrease in insulin resistance, helping to keep the threat of type 2 diabetes at bay.

Other key tips

To maximise the benefits gained from eating a plant-based diet, you should engage in regular physical activity.


“Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights,” reports Harvard Health.


The healthy body adds: “Spot exercises, such as sit-ups, can tighten abdominal muscles but won’t get at visceral fat.”

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