Here are the Best Ways to Lose Visceral Fat, Including Managing Gut Health

What to Know About Visceral Fat

Visceral fat is the fat that surrounds our organs, it is deep inside the abdomen and it cannot be seen. The higher your percentage of visceral fat the more likely you are to develop chronic conditions like type 2 diabetes mellitus, heart disease, fatty liver disease and stroke.

Visceral fat can wrap around your internal organs and release chemical signals that cause inflammation and damage your metabolism, raising blood sugar levels and insulin secretion. When this happens, you can develop metabolic syndrome, which is a form of pre-diabetes. High amounts of visceral fat increase the risk for diabetes, cardiovascular disease, and cancer — as well as obesity.

How to Tell if You Have Visceral Fat

When too much visceral fat grows, however, it grows it causes your belly to protrude. You may notice a growing waist circumference, so you need a larger waist size for pants. Similarly, when you lose visceral fat, your waistline shrinks, and your belly pouches out less.

What Causes Visceral Fat

Stress has been consistently linked with a variety of health problems including heart disease, diabetes, high cholesterol, and stroke. Stress is also linked with unhealthy diet consumption and habits such as smoking, alcohol use, and sleep disruption (all linked with visceral fat accumulation). Therefore, stress is both indirectly and directly linked with body fat accumulation (e.g., release of cortisol type stress related biochemicals in the body).

Alcohol use is another major cause of visceral fat accumulation. Alcoholic beverages are rich in fat and sugar which are accumulated as visceral fat. Visceral fat accumulation is directly linked with drinking habits (number of drinks, type of drink, duration of drinking, etc.). When we consume a lot of alcohol, the liver starts burning alcohol instead of fat. Similarly, smoking increases the accumulation of fat more towards the abdomen resulting in greater deposits of visceral fat. So smoking is also linked in this way to diabetes, heart disease, strokes. If you make a commitment to reduce visceral fat, give up drinking, smoking, stressing too much, and maintain sleep hygiene.

How to Get Rid of Visceral Fat and Best Ways to Lose it

Like fat everywhere in the body, visceral fat can be decreased by not eating (fasting), by increasing your physical activity (exercise), and by eating certain types of food that burn away fat tissue (metabolism-activating foods). Losing visceral fat is not an overnight event. It can take months to reduce it in meaningful amounts. Some foods, such as cayenne pepper, activate fat burning systems. Clinical studies have shown it can reduce visceral fat in 3 months.

One can try more fiber, proteins, probiotics, fruits, and vegetables. Above all, there is a direct link between consuming sugary, salty, starchy, processed, greasy, and artificially sweetened foods and beverages high in calories and saturated fats. Without controlling salt and sugar intake, it is difficult to lose any type of fat. Not only does excess sugar accumulate as visceral fat, it is linked with a variety of other biochemical and metabolic changes leading to chronic diseases (e.g. heart disease, high cholesterol, and diabetes). Excess sugar intake can also cause deposition of fat on vital organs (e.g., heart).

The Worst Thing to do for Visceral Fat

The worst thing for visceral fat is something we all do everyday, be sedentary and eat junk food. Diet and exercise are part of the pillars of health and to stray leads to big trouble down the line. We all need to move more and eat healthier. This is the best way to decrease visceral fat and maintain a disease free healthy life.

Studies have shown that aerobic training of moderate or high intensity is most likely to help reduce visceral fat tissue. However, this needs to be regular and for a certain duration. For example, an average adult should engage in at least 150 to 300 minutes a week of moderate-intensity or 75 to 150 minutes a week of vigorous-intensity aerobic physical activity or a combination of both types.

RECIPES FOR KIDS

KIDS' FAVOURITES

Gratinated Macaroni Cheese

Ingredients 

This creamy dish is a favourite with children and can be served as a main meal or as a side dish by adjusting the portions. Bèchamel Sauce 40g butter 40g plain flour 600ml full cream milk salt, pepper and nutmeg to taste 1 egg yolk 160g grated Cheddar 280g macaroni Method Bèchamel Sauce

1. Heat milk in microwave (easiest) or on stove.
2. Melt butter over low heat in a saucepan.
3. Add flour and stir with a wooden spatula. Cook, stirring for about 5 mins or until the mixture becomes bubbly and turns whitish.
4. Pour in hot milk and stir until thick.
5. Add seasoning.
6. Remove from heat and set aside for 10 mins to cool. Stir in egg yolk and half the cheese.

Granite

1. Cook the macaroni in salted water according to package instructions. Drain well.
2. In a mixing bowl, combine macaroni and ¾ of the Bèchamel Sauce. Mix well and pour into a buttered, ovenproof dish.
3. Top with remaining Bèchamel Sauce and sprinkle over the remaining cheese. Place on top shelf of an oven preheated to 210°C.
4. Bake for around 20mins or until the top is golden brown. Serve warm.

Chicken Noodle Salad

• 1 Carrot, grated
• 1/2 cup Mint, chopped
• 1 cup bean Sprouts
• 2 cups Cabbage, finely shredded
• 1 Pkt Noodles
• 1 litre Chicken Stock
• 3/4 cup Lime juice
• 1 Medium BBQ Chicken, skin removed and shredded

1. Bring stock to the boil in a medium size saucepan. Add noodles. Cook as per instructed on the packet. Drain and set aside to cool.
2. Combine noodles with chicken, cabbage, carrot, sprouts and mint. Pour over dressing, tossing well to combine. Serve with crusty bread.

Kids Mini Fish Pie

Ingredients

• 375g Potatoes peeled and diced
• 55g butter
• 25g onion, finely chopped 1 tbsp Flour
• 125g line fillet, skinned and cubed 125g salmon fillet, skinned and cubed 1 tbsp chopped parsley 1 bay leaf 1.5 tbsp Milk
• 75ml Milk
• 50ml vegetable stock 25g frozen peas 50g grated Cheddar cheese 1 egg, lightly beaten

Method

 

1. Preheat the oven to 180C. 
2. Bring a pan of lightly salted water to the boil, add the potatoes, reduce the heat and cook for 15-20 minutes, or until tender. Drain and mash with the milk and half butter until smooth. 
3. Melt the remaining butter in a saucepan, add the onion and sauté until softened. Add the flour and cook for 30 seconds, stirring. Gradually stir in the milk and then the stock. Bring to the boil and cook for one minute.  
4. Add the fish with the parsley and bay leaf. Simmer for about 3 minutes and then stir in the peas and cook for one minute. Remove the bay leaf and stir in the cheese until melted. Season with a little salt and pepper.  
5. Divide the fish between 3 ramekin dishes and top with the mashed potato. Brush with the lightly beaten egg. Heat through in the oven for about 15 minutes and finish off for a few minutes under a preheated grill until golden.  
6. Use vegetables to make a face on the pies before serving. 

Wiener/Vienna Burritos

Ingredients: 

• 8 flour tortillas  
• 8 hot dogs/meat wieners  
• 8 ounces shredded Cheddar cheese  
• 1/2 cup ketchup or taco sauce  

Method: 

1. Heat wieners/viennas. 
2. Heat tortillas as directed on packet. 
3. Place 1 hot wiener on lower third of each tortilla. 
4. Sprinkle each wiener with 1/4 cup of the cheese, and about 1 tablespoon tomato sauce or taco sauce. Fold in sides and roll up. 

Italian Meatballs and spaghetti

Ingredients:

• 1 lb lean ground beef
• 1/2 cup Italian bread crumbs
• 1 Egg
• 1/4 cup grated Parmesan cheese
• 1 medium onion
• garlic
• salt
• pepper

Preparation:

1. Mix all ingredients together. Mixture should be moist but not so that the meatballs fall apart.
2. Shape meatballs to desired size. You can either fry or bake. 
3. If baking - bake at 180C for 15 mins. When finished, add to spaghetti sauce and simmer at least 20 minutes. 
4. Serve on Spaghetti.

HEALTHY and WHEAT/GLUTEN FREE RECIPES

TACO SALAD

Ingredients

• 1 1/2 pounds ground beef, browned and drained
• 1 16 ounce can red kidney beans, rinsed and drained
• 1 head lettuce, shredded
• 1 pound cheddar cheese, grated
• 4 tomatoes, diced
• 1 10 ounce bag GF corn chips, crushed

Directions

Mix together beef and beans; chill 3 hours or overnight. Place in large bowl and top with lettuce, cheese and tomato. Before serving, add corn chips. Toss. Add dressing. Toss and serve.

OLIVE-STUFFED CHICKEN with CREAMED MUSHROOMS

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 pound button mushrooms, sliced
• 1 cup olives, chopped
• 1 small onion, chopped
• 1 cup heavy cream
• 2 cloves garlic, minced
• ½ teaspoon dried thyme
• ¼ cup olive oil, divided
• 2 tablespoons butter
• 4 toothpicks, optional
• 1 ½ teaspoons each salt and pepper, plus more to taste

Directions:

1. Preheat oven to 350° F.
2. 
   
3. Rinse and pat dry chicken. Cut a pocket in the thickest part of the breast and stuff with ¼ cup of chopped olives. If olives spill out, pierce with a toothpick to keep closed. Season with salt and pepper.
4. 
   
5. Heat 2 tablespoons olive oil in a large pan and sear chicken 3-4 minutes on each side. Transfer to a baking dish and finish in the oven for 15-20 minutes depending on the thickness of the breast.
6. 
   
7. Meanwhile, heat remaining oil with butter in the same pan over medium heat. Add onion and cook for 5 minutes until translucent. Add mushrooms, stirring frequently for an additional 5 minutes. Add cream, garlic and thyme to pan and reduce heat to low. Let simmer until sauce begins to thicken, 5-10 minutes. Season with salt and pepper.
8. 
   
9. Remove chicken from oven and discard toothpicks. Spoon mushroom sauce over chicken and serve.

ROASTED PORK LOIN PROSCIUTTO and LEMON with GRILLED ASPARAGUS and PEPPERS

Ingredients:

• 1 3-pound boneless pork loin
• 5 ounces thin prosciutto slices, about 10
• 1 medium lemon, sliced very thinly
• 1 pound asparagus, trimmed
• 1 red bell pepper, julienned
• 1 orange bell pepper, julienned
• ¼ cup chopped chives
• ¼ cup chopped tarragon
• 1 cup Pinot Grigio
• ¼ cup olive oil
• 1 ½ teaspoons dried oregano
• 2 teaspoons salt, divided
• 4 teaspoons pepper, divided
• 1 ½ tablespoons butter
• 1 tablespoon cornstarch
• 1 tablespoon water
• 2 tablespoons fresh lemon juice, divided
• Kitchen twine

Directions:

1. Preheat oven to 450° F
2. 
   
3. Align pork with fat side down with one cut side facing you. With a knife, cut ½ inch along the side of the pork about 1 inch along the underside.
4. 
   
5. Continue cutting in ½ -nch intervals until loin unrolls like a carpet. Arrange prosciutto and lemon slices. Sprinkle
6. with chives and tarragon.
7. 
   
8. Turn pork so that a short side is facing you. Roll tightly, keeping prosciutto and lemon within the lion and tie seam-side down with twine at 1-inch intervals. Sprinkle with half your salt and pepper.
9. 
   
10. Place loin in a roasting pan and roast at 450° F for 15 minutes. Reduce temperature to 325° F and continue to roast about 1 hour, or until a thermometer reads 150° F when inserted into the center of the loin.
11. 
    
12. In the meantime, arrange asparagus and peppers in a baking dish. Toss with olive oil, oregano and the remaining salt and pepper.
13. 
    
14. Remove cooked pork from over and place on cutting board to rest. Replace with asparagus and peppers and roast 12-15 minutes. Top roasted vegetables with 1 tablespoon lemon juice.
15. 
    
16. Place roasting pan over burners and heat wine, chicken broth, and butter to a boil, scraping up any bits from the pork. Reduce to half and add cornstarch mixed with water until sauce thickens.
17. 
    
18. Strain and served alongside ½-inch slices of pork drizzled in remaining lemon juice.

THAI NOODLE SALAD

Ingredients:

• 8-10 oz. thin dried rice noodles (vermicelli size)
• 2 tomatoes, cut into small slices
• 5 green onions, sliced finely
• 2 cups snow peas, steamed or boiled until bright green but still firm
• 1-2 cups bean sprouts
• 1 cup fresh coriander or cilantro, roughly chopped
• 1 cup fresh basil, roughly chopped
• 1/4 cup dry-roasted peanuts OR cashews, left whole or lightly chopped
•  1/2 cup deep-fried tofu, cut into small cubes

Garnish:

•  fresh basil
•  fresh coriander
• chopped peanuts

Dressing:

• 1 Tbsp. vegetable oil
• 1 tsp. sesame oil
• 2 Tbsp. gluten-free fish sauce OR 2 extra Tbsp. gluten-free Soy Sauce
• 5 Tbsp. gluten-free soy sauce
• 1 fresh red chili, de-seeded, OR 1/2 tsp. dried crushed chili or cayenne pepper
• 1-2 Tbsp. brown sugar or sugar substitute (to taste)
• juice of 1 fresh lime
• 2 cloves garlic, minced

Preparation:

1. Dunk noodles in a pot of boiling water. Remove pot from heat and allow noodles to soften in the hot water 10-15 minutes, or until soft enough to eat ('al dente'). When ready, drain and tip noodles into a large mixing bowl.
2. 
   
3. Add the bean sprouts while noodles are still hot and gently toss (the residual heat from the noodles will lightly cook the sprouts).
4. Mix the dressing ingredients together in a cup, stirring well to dissolve the sugar. Taste-test for a sweet-sour balance, adding more sugar if too sour for your taste. Note that the dressing will taste quite strong/salty now, but will be milder when combined with the salad.
5. To the bowl of noodles and sprouts, add the tomatoes, green onion, shrimp or tofu, and fresh coriander. Toss to mix (If you're having trouble combining the noodles with the other ingredients because the noodles are too long and tangled, cut them several times with a pair of clean scissors.)
6. Now add the dressing, fresh basil, and nuts, tossing well to incorporate.
7. Taste test the salad. If not salty enough, add more fish sauce or soy sauce. If not spicy enough, add more chili. If too salty, add a little more lime juice
8. Eat immediately, or cover and allow to sit in the refrigerator for an hour or two, or until cold.
9.  Place on a serving platter or in a salad dish and sprinkle with fresh basil, coriander, and peanuts.
10. Serve with wedges of lime.

BRAZILIAN FISH STEW

Ingredients:

• 2½ pounds tilapia, cod, snapper, or similar fish fillets, cut into chunks
• 3 tablespoons olive oil
• 3 onions, chopped
• 5 large bell peppers, sliced
• 2 can diced tomatoes, drained (16 ounces)
• 2 cans coconut milk (16 ounces)
• 5 tablespoons lime juice
• 1½ tablespoon ground cumin
• 1½ tablespoon paprika
• 3 cloves of garlic, minced
• 1½ teaspoons salt
• 1½ teaspoons ground black pepper
• 1 bunch fresh cilantro, chopped (optional)

Directions:

1. Stir together the lime juice, cumin, paprika, garlic, salt, and pepper in a bowl. Add the tilapia and toss to coat.
2. 
   
3. Place into a non-metal container, cover and refrigerate at least 30 minutes, up to 24 hours.
4. 
   
5. Once fish is marinated, heat the olive oil in a large soup pot over medium heat. Add onions and cook until clear.
6. 
   
7. Reduce heat to low. Add bell peppers, fish chunks, and tomatoes to the pot in alternating layers. Pour the coconut milk over the ingredients. Cover the pot and simmer 15 to 20 minutes, stirring occasionally.
8. 
   
9. Stir in the cilantro and cook another 5 to 10 minutes until fish is fully cooked and flaky.
10. 
    
11. Serve with warm rice, hot corn tortillas, or both.

CURRIED CHICK-PEA WRAPS

Ingredients:

• 3 cups dried chickpeas
• 2-3 large diced tomatoes with juices
• 2 medium onions thinly sliced
• 4 cloves minced garlic
• 2 tablespoons vegetable oil or ghee (check label for gluten-free)
• 2 teaspoons chili powder
• 2 teaspoons turmeric
• 2 teaspoons garam masala
• 2 teaspoons paprika
• 2 tablespoons ground cumin
• 2 tablespoons ground coriander
• 1 teaspoon allspice
• 1 teaspoon salt
• 1 bay leaf
• 1 tablespoon fresh parsley
• 6-8 gluten-free pitas
• Green onions trimmed, for tying (optional)

Directions:

1. Place dried chickpeas in a large bowl and cover with water at least three inches above the beans. Let soak overnight and beans will expand twice their size.
2. 
   
3. Drain chickpeas and place in a large stockpot. Cover with fresh water at least three inches over the beans. Add bay leaf and bring to a gentle boil before reducing heat to low.
4. 
   
5. Continue to simmer for about 1 hour or until beans are cooked, but not mushy.
6. 
   
7. Discard bay leaf. Drain and reserve chickpeas.
8. 
   
9. Heat oil in a large pan and cook onions about 5 minutes or until they become soft and translucent. Add garlic and cook for a minute longer, stirring.
10. 
    
11. Add chili powder, turmeric, paprika, cumin, coriander, allspice and salt and stir over heat until the spices become very fragrant, only about a minute.
12. 
    
13. Stir in reserved chickpeas and tomatoes until well-combined. Cover pan and simmer over low heat for 20-25 minutes, stirring occasionally. Stir in garam masala and simmer another 10 minutes. Top with fresh parsley.
14. 
    
15. Serve wrapped in heated pitas. Tie loosely with trimmed onions for presentation.

VEGETARIAN TIKKA MASALA

Ingredients:

Masala Paste:

• 2 teaspoons fresh ginger, minced
• 2 teaspoons garlic, minced
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• ¼ teaspoon turmeric
• 1 teaspoon cayenne pepper powder
• 1 tablespoo paprika
• 1 teaspoon garam masala

Everything Else:

• 4 tablespoons olive oil
• 5 cardamom pods
• 1 cinnamon stick
• 1 ½ sweet onions, finely diced
• 1 large tomato, finely diced
• ½ cup water
• himalayan or sea salt to taste
• 2 medium russet potatoes, diced
• ½ green cabbage, sliced into thin strips
• 2 cups frozen or fresh peas
• coconut milk

To Make:

1. Mix all of the ingredients for the Masala Paste together.
2. Start  cooking the rice cooking according to the package instructions.
3. Heat the olive oil in a large skillet over medium heat.
4. Add the cinnamon stick and cardamom pods for just a few seconds to add fragrance to the oil, then remove them. Careful not to leave them too long or it will overwhelm the flavor of your masala.
5. Add the onions and stir until they are browned.
6. Add the masala paste and stir for a minute, then add the tomato and stir for another minute, then add the water and bring it to a simmer. 
7. Add Salt to taste.
8. Add the chopped potatoes, cabbage, and peas. Reduce the heat to medium-low and cook, stirring frequently, until the potatoes and cabbage are tender and a fork can slide easily through the potato pieces.
9. Add coconut milk to taste--the coconut milk will create a sauce.Note: you can substitute yogurt for coconut milk if you like.
10. Serve over aromatic Basmati rice or rice of your choice.

CHICKEN KORMA

• 1/3 cup Greek-style gluten-free yogurt
• 1/4 cup gluten-free curry paste
• 1 tsp. gluten-free garam masala
• Pinch of gluten-free saffron threads
• 2 pounds gluten-free chicken thigh fillets, cut into 2 inch chunks
• 1/4 cup vegetable oil
• 2 brown onions, finely chopped
• 1/2 cup light cream
• 1 tbs. cooking oil
• 1/3 cup raw cashews
• 1/4 cup raisins
• 1 or 2 sliced carrots
• 12 fresh curry leaves

Method

1. Combine the yogurt, curry paste, garam masala and saffron in a large glass or ceramic bowl. Add the chicken and turn to coat. Cover with plastic wrap. Place in the fridge for 30 minutes to marinate.
2. Heat the oil in a large saucepan over medium-high heat. Add the onion. Cook, stirring, for 5 minutes or until golden.
3. Stir in the chicken. Reduce heat to low. Simmer for 5 minutes. Add the cream and simmer for 5 minutes or until the chicken is cooked through and the sauce thickens. Avoid curdling-don't boil the curry. Season with salt to taste.
4. Meanwhile, heat the extra oil in a large frying pan over medium-low heat. Add cashews, raisins and curry leaves. Cook for 1-2 minutes or until the cashews are golden and the raisins are plump.
5. Transfer the curry to a serving dish. Top with cashew mixture to serve.