Physician Xiao Jiejian shared 5 ways to save visceral fat, including quitting alcohol, reducing fructose intake, reducing refined starch, exercising and taking enough fiber. (Schematic diagram/Shutterstock) Change the order of eating, 5 tricks to lose visceral fat (drawing/Chen Youling)
Don’t ignore visceral fat, including fatty liver and diabetes are closely related to it. Xiao Jiejian, the weight management physician at the Sanshu Oriole Clinic, said that many weight loss patients in the outpatient clinic said that after the improvement of visceral fat, the body is much more relaxed. This is because fatty liver not only affects liver detoxification, but also interferes with carbohydrate metabolism, allowing fat It is easier to accumulate under the skin and internal organs. She also shared 5 ways to save visceral fat, including quitting alcohol, reducing fructose intake, reducing refined starch, exercising and taking enough fiber. Among them, he also mentioned that following the order of water, meat, vegetables, and rice can also effectively reduce visceral fat.
Xiao Jiejian posted a video on his Facebook fan page “Weight Loss Physician Xiao Jiejian”, sharing 5 ways to improve visceral fat, and explained them in detail. The first is to quit drinking. He said that alcohol will cause the rapid accumulation of visceral fat. There are two main mechanisms. One is that alcohol will be converted into fat in the liver, which will lead to fatty liver; in addition, alcohol will be metabolized by the liver Form acetaldehyde, which accumulates in the liver cells, which will promote the synthesis and accumulation of fat. The above 2 effects have an additive effect, especially to avoid spirits or bartending or beer with high sugar content.
In addition, Xiao Jiejian also added that if drinking alcohol is easy to blush, it is recommended not to drink alcohol, which means that the body lacks the enzymes to metabolize alcohol, resulting in the accumulation of acetaldehyde in the body, and acetaldehyde is a first-class carcinogen. Be cautious.
The second trick is to reduce the intake of fructose. Xiao Jiejian explained that compared with other types of sugar, fructose is more easily converted into visceral fat. He mentioned that according to research, the small intestine can metabolize 0.5g/kg of fructose per day. For a 60kg person, as long as he does not consume more than 30g of fructose a day, he does not need to worry too much about fatty liver.
The third trick is to reduce refined starch. Xiao Jiejian said that refined starch will stimulate the secretion of insulin in large quantities, so that it can be quickly stored in the liver, subcutaneous and visceral fat. He explained that insulin not only helps absorption, but also inhibits the decomposition of fat. When the body enters the state of absorption, it will be less able to decompose fat, making visceral fat less likely to be burned. He suggested to choose whole grains as much as possible, such as brown rice or sweet potatoes, beans and other high-quality starches, and try to avoid refined starches such as white bread and white rice, which can help reduce visceral fat.
The fourth measure is exercise. Xiao Jiejian emphasized that doing exercises that can increase muscles, such as muscle strength training, can help the body turn the ingested starch into glycogen and store it instead of turning it into fat for accumulation. He said that muscle requires more energy to maintain than fat, and it will continue to burn calories after exercise, which is the so-called afterburn effect, which is a healthy and effective way to lose fat.
The fifth trick is to take in enough fiber. Xiao Jiejian said that fiber can help improve satiety and reduce the possibility of over-intake of food. Although fructose mentioned above will increase visceral fat, if it is present in fiber-rich fruits, it will make Its absorption is slowed down and it is much healthier than choosing to drink sugary drinks.
Xiao Jiejian added that studies have found that as long as 10g of fiber is added to the diet, especially soluble fiber before meals, it can help reduce the accumulation of visceral fat, because these fibers can slow down the absorption rate in the small intestine after being mixed with food. And a small bowl of hot green vegetables has about 3g of fiber. In addition, following the eating order of water, meat, vegetables, and rice can also effectively reduce visceral fat.
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2023-07-20 05:12:26
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