Posted December 5th, 2012 under Nutrition Tips
Its the FAT you CAN'T see thats MOST DANGEROUS Soft v Hard Fat how to fix it
Tags: viseral abdominal fat, subcutaneous fat, Its the FAT you CAN'T see thats MOST DANGEROUS Soft v Hard Fat & how to fix it, , bootcamp, personal training, boot camp, health and wellness, fitness and nutrition
Viseral Abdominal Fat vs. Subcutaneous Fat:
There are 2 types of abdominal fat - the kind you see & the kind you can’t see.
The "muffin top" fat that bulges out over the top of your jeans is called subcutaneous fat. It's the softer kind that jiggles & that you can pinch. It may not look pretty, but it’s less dangerous than visceral fat. Viseral Fat is what I call "hard fat." It lies deep in the abdominal cavity & wraps itself around organs within the pelvis. Visceral fat can only be seen w/an MRI, BUT it's the fat that increases risk of high blood pressure, type 2 diabetes & heart disease. To stay healthy, you don’t want too much visceral fat hanging around.
What to do about it??
Visceral fat is more difficult to lose than subcutaneous fat. HOWEVER, there are 2 ways to reduce it:
1. High-intensity exercise. (plyometrics, running, jumping, intervals, tabata, fast-paced circuits); Check out some of my circuit and plyo exercises I've posted under "Exercises & Workouts"
2. Adding more fiber to your diet!
Soluble Fiber to Melt Away Visceral Fat:
New studies show that every 10-gram increase in SOLUBLE fiber reduced unhealthy visceral fat by 3.7%. Soluble fiber is found in vegetables, fruits, nuts, beans & whole grain foods; lowers cholesterol levels & reduces the risk of heart disease. The studies showed that adding soluble fiber didn’t seem effect subcutaneous fat, but fiber fills you up, so you’re less likely to overeat, therefore, helping w/weight control.
Are You Getting Enough Soluble Fiber?
The American Dietetic Association recommends we eat between 20 and 35 g. fiber a day. Unfortunately, most Americans only get around 10 g./day.
**The way to add more soluble fiber to your diet & help keep visceral fat under control is to LIMIT PROCESSED & PACKAGED FOODS. They are stripped of their fiber during processing. ADD MORE FRESH FRUIT, VEGGIES, NUTS & WHOLE GRAINS for a fiber boost.
THERMOGENIC FOODS are a great way to add fiber to your day AND increase your metabolism at the same time! Thermogenic are foods that use more calories to digest than they contain because they are low in calories & high in fiber! You will feel fuller longer on less calories b/c they have lots of fiber AND essentially create a calorie deficit just by digesting them. Your metabolism will work harder than ever when you eat a lot of thermogenic foods, particularly if you use them to replace other calories in your diet.
TOP 10 THERMOGENIC Foods:
1.Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage)
4.Leafy Greens (lettuce, spinach, kale, etc)
5.Mushrooms – Most mushrooms have no calories at all, so all the calories burned processing them
6.Chili peppers – In addition to being thermogenic, hot peppers give an extra boost to the metabolism. The capsaicin in them, which is what makes them hot, speeds the metabolic rate.
9.Apricots / Peaches
**Thermogenic Foods Help You Burn More Calories Each Day! Eat them raw, cooked, with other foods or alone. When you make these thermogenic foods diet staples, you’ll automatically speed up your metabolism, burn more calories & make weight loss happen automatically.
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