Top Foods You Should Avoid Them For Cause Visceral Fat Accumulation

Top Foods You Should Avoid Them For Cause Visceral Fat Accumulation
Top Foods You Should Avoid Them For Cause Visceral Fat Accumulation

Introduction Of Top Foods You Should Avoid Them For Cause Visceral Fat Accumulation

Top Foods You Should Avoid Them For Cause Visceral Fat Accumulation. Imagine if the fat on your body was allowed to make executive important decisions in your life what kind of world would that be well guess what the fat on your body doesn’t make a lot of metabolic decisions however the visceral fat that you cannot see does your visceral fat is metabolically active that is why it is bad it does make decisions in our life it is very very immunologically active what that means is that it has an inflammatory response.

The Visceral Fat Is The Fat Underneath Our Belly

The visceral fat is the fat underneath our belly underneath our skin it’s underneath everything that we can see but it protrudes and gives us that pot belly well that visceral fat leaks inflammatory cytokines and has an inflammatory response within our body which is associated with all kinds of bad things you can look at multiple thousands of peer-reviewed journals that highlight this but the point is that yes in excess it’s bad visceral fat is also something that we need it’s immunologically active.

This means that it is designed to protect us from pathogens that might potentially leak out of our gut if we were to go septic or if we were to have some kind of leakage out of our gut right so it has a point but we have too much of it when you have acute responses from the visceral fat that’s one thing but when you have a chronic leakage from this fat that’s just kind of taking over its regime well that’s when we have a problem let’s figure out the foods that are going to contribute to visceral fat the most so.

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That tastes delicious and it’s super convenient these little single serve packets 100 money back guarantee because they made it very realistic they only gave these monkeys eight grams of trans fats per day which equals to about 12 to 15 grams of trans fat in a normal-sized human what was interesting about this study was that they were able to make it very controlled say what you want about monkey studies I know but the cool thing is at least with that they’re able to control things a lot more.

So exact diet exact lifestyle exact exercise and they compared those that consumed trans fats via hydrogenated soybean oil versus those that consumed monounsaturated fats in the same amount well they found after six years that the monkeys that consumed the hydrogenated soybean oil had significantly more visceral fat and significantly impaired glucose metabolism they had more insulin resistance and they stored more fat as visceral fat compared to the control well that’s pretty cut and dry the interesting thing is that.

Nutrition Diabetes

There was a study that’s published in nutrition diabetes that found that it takes over 16 weeks for this to start happening now what I’m saying with that is you don’t have to freak out if you accidentally have some peanut butter that has hydrogenated well soybean oil which it does a lot of times one or two times it’s not going to be an issue but it’s when it starts becoming a habit and the sad reality is we consume these trans fats all the time so this is where it becomes a problem just.

That slow accumulation over time can equate to some visceral fat anyhow let’s move on to the next one which is ultra processed foods which here’s a study published in the journal clinical nutrition that took a look at 1 485 in this case they were Spaniards now with these Spaniards they divided them into three different tertiles the first tertile was a little over two percent of the diet being made up of ultra processed foods the next tertile was like six percent ultra processed foods and then the third highest tertile was fifteen and a half percent ultra processed foods. You Can Also Read Do You Know About Ketosis Causing Oxidative Damage.

They found that those that consumed ultra processed foods had a much higher level of visceral fat why is this probably because the glucose and the fructose that is in them absorb so fast that it’s a lot easier to store now that’s not the big piece of this what’s most alarming is that when you look at the united states the highest tertile of ultra processed foods is closer to 60 percent so what that means is that Spaniards it was like 15 and a half percent ultra processed foods was considered the highest tertile in the u.s it’s 60 percent.

Higher Correlation With Visceral Fat

We consume a lot of ultra processed foods here which means an even higher correlation with visceral fat so this is going to be pretty much anything that is in the internal aisles of a grocery store it’s bad news and it seriously does add up now this mainly has to do with the microbiome there’s a study that’s published in the journal Nutrition that looked at Ulta processed foods and they found there is a direct correlation once again with highly processed food intake and severe gut dysbiosis the microbiome being completely out of.

Whack this mainly has to do with emulsifiers preservatives the additives the coloring all that has an effect so there’s an interesting study that dove into it a little bit deeper as that pertains to visceral fat the international journal of obesity took a look at a pretty decent sized group of people 889 people and they put them under DEXA scan and then they also measured their microbial diversity they found that lower microbial diversity equaled significantly higher visceral fat and guess.

What higher microbial diversity more fiber just more microbiome equaled less visceral fat now correlation does not always equal causation but when you start adding things up it makes some sense so let’s look a little deeper they found that individual species like eubacterium dolium were higher in those that had higher amounts of visceral fat than when you look at a study that was in the British journal nutrition they found that same EU bacterium was associated with people that had low diversity or low fiber intake so.

Visceral Fat And These Individual Species

We’re kind of seeing the correlation here it’s individual species that have to do with more visceral fat and these individual species are more prevalent in people that do not have a wide variety of foods or do not have the microbial diversity that they need the long and the short of it with that is diverse foods and fiber plays a huge huge huge role so this is less about what to cut out because yes we should not be getting the processed foods but more about.

We should be bringing in a diverse amount of foods no matter what dietary pattern you are following this next one is going to upset some people and I love doing that and that is the world of fructose because there’s constantly a world of just battling with fructose the fact of the matter is is that fructose does play a role in visceral fat it has what is called glucocorticoid receptors glucocorticoid receptors respond to things like cortisol here’s how it works when we become insulin resistant

We consume so much sugar and so much fructose that we don’t respond as well well what ends up happening is lipoprotein lipase which normally stores fat in subcutaneous fat doesn’t do its job as well in other words if we consume a bunch of carbohydrates and it’s going to spike our insulin we’re going to store fat in the standard subcutaneous fat that’s just the way that it works it’s a bummer it sucks we don’t want to store fat but we do we store it there however when we become insulin resistant those fat cells do not accept.

They Divert It To The Visceral Fat

The storage of fat anymore so where does it go it has no choice but to go to the visceral fat because there’s a less overall response to the lipoprotein lipase there so, in other words, you consume a bunch of sugar your fat cells are like hey I love you but I can’t store anymore they go ahead and they divert it to the visceral fat and then all of a sudden we have more visceral fat additionally since fructose which is going to be in things like high fructose corn syrup it’s going to be in sodas gonna be in copious amounts of very fructose forward fruit those activate.

The glucocorticoid receptors activate glucocorticoids in general like cortisol so fructose combined with the fact that visceral fat has glucocorticoid receptors fructose consumption equals cortisol glucocorticoids being elevated whereas visceral fat has the receptors for that so guess what happens it all goes to the visceral fat the journal clinical investigation had published a study they took a look at subjects for 10 weeks and they gave them a pure glucose drink every day for 10 weeks and there was no change in visceral fat.

If they were in a caloric surplus they might gain subcutaneous fat but the pure glucose drink did not do anything to their visceral fat swap that out for a fructose drink and what do you know they gained a bunch of visceral fat even if they were potentially in a caloric deficit or not in a huge surplus the fact is is that the fructose played a role in that visceral fat development so what do you do there cut out the high fructose corn syrup cut out the processed foods cut out the high amounts of fruit juices cut out.

Largely Associated With Higher Levels Of Visceral Fat

The high amounts of fruit and go for lower glycemic slightly lower fructose fruit that way you’re not running into that problem and then lastly we have to talk alcohol now when you’re looking at interventional studies it’s unethical to add alcohol into an interventional study like you can’t just be like hey you this group we want you to consume a bunch of alcohol this group we don’t want you it’s really hard to do and it’s unethical so you largely have to look at epidemiological things but when you look at that data it’s alarming those.

That consumes like 14 drinks per week which i know might sound like a lot but one shot is a drink like i mean it doesn’t take much to get there you have two shots or three shots you’re you’re getting there quick largely associated with higher levels of visceral fat it has to do with how we metabolize ethanol not only does it affect the liver and the fat that we store around the liver but the way that ethanol is processed as a fuel potentially leads to more visceral fat accumulation so the best thing that you can do is pay attention to that a little bit more and limit that now the interesting thing is certain alcohols have different roles for example.