According to the doctor, even thin people can have visceral fat. This layer of fat significantly affects health. To reduce visceral fat, you need to follow some basic principles, including controlling your sugar intake, increasing soluble fiber, and consuming enough protein.

Reduce the amount of sugar intake.

A study conducted on 76 patients with type 2 diabetes showed that simply adhering to a low-sugar diet for three months led to significant reductions in body weight, BMI, blood sugar levels, glycated hemoglobin, blood lipids, and visceral fat. Dr. Li Tangyue noted the importance of controlling both refined sugar and refined starch intake on a daily basis. Initially, you can reduce your sugar intake by 10-15% to decrease fat in the liver and stomach. After that, it is advisable to gradually reduce the intake of refined starches found in white rice, noodles, pho, and bread, and switch to slow-absorbing starches from brown rice and sweet potatoes, while eating slowly and chewing thoroughly to lower daily sugar intake.

2. Increase soluble fiber.

Research shows that increasing soluble fiber intake by 10 grams in each meal can reduce visceral fat accumulation by up to 3.7%. Dr. Li Tangyue stated that foods rich in soluble fiber, such as vegetables and mushrooms, help reduce cholesterol absorption, thereby decreasing visceral fat accumulation. An ideal diet for reducing visceral fat should consist of 40% soluble fiber in each meal.