Unlike subcutaneous fat – the type of fat you can see, visceral fat lurks deep within the abdominal cavity. From this position, it can launch an attack on important organs such as the liver, stomach, kidneys, and intestines. Finding ways to reduce visceral fat is therefore vital to sustaining life.
Simple dietary tweaks can help to get at the belly fat and one winning food item is onion powder, suggests a study published in the journal Nutrients.
Quercetin, which is frequently found in vegetables such as onion, is widely found to have biological activities such as visceral fat reduction.
This finding prompted researchers to investigate the possible anti-obesity effects of onion powder.
They performed a randomised double-blind placebo-controlled parallel-group study and analysed the effects of daily intake of quercetin-rich onion on visceral fat for 12 weeks.
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Abdominal fat area was measured using computed tomography (CT) scanning at the beginning and end of the study.
A CT scan uses X-rays and a computer to create detailed images of the inside of the body.
No significant differences in visceral fat area (VFA) were observed between the two groups.
However, “in subjects whose high-density lipoprotein cholesterol was lower, VFA was significantly lower in the quercetin-rich onion group”, the researchers observed.
HDL cholesterol is a waxy substance produced in the body that can help to lower heart disease risk.
The finding is significant because, as Harvard Health points out, visceral fat is “directly linked” to lower HDL cholesterol.
“Thus, the results suggest that quercetin-rich onion may be beneficial for preventing obesity and improving liver function,” the researchers concluded.
General dietary tips to reduce belly fat
According to Holland and Barrett, you should stay clear of processed sugars and complex carbohydrates to curb the bell fat.
“Instead, try and include plenty of soluble fibre foods such as flax seeds, avocados, blackberries, and Brussels sprouts,” advises the health body.
“This is because soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system.”
It adds: “It helps you feel fuller for longer, so you end up eating less and not snacking excessively.”
According to Bupa, protein can also be a helpful way to lose weight because it makes you feel fuller than carbs and fat do.
