Keto's Effect On Visceral Fat: What You Need To Know

Visceral fat is a type of fat that is found deep within the abdominal cavity and surrounds vital organs such as the stomach, liver, and intestines. It is different from subcutaneous fat, which lies just below the skin. While some visceral fat is necessary to protect the organs, excessive visceral fat can lead to serious health issues such as diabetes, heart disease, and stroke.

The keto diet is a low-carb, high-fat, and adequate protein diet that has been shown to be effective in reducing visceral fat. The keto diet works by reducing carbohydrate intake, which causes the body to burn fat for energy instead of glucose. This process, known as ketosis, has been found to help reduce belly fat while maintaining lean mass.

In a study on overweight/obese Chinese young females, a short-term ketogenic diet was found to improve abdominal obesity without impairing cardiorespiratory fitness. Another study on obese adults in Oman showed that the keto diet was more effective in reducing weight, fat mass, and visceral fat compared to a low-calorie, low-fat diet.

In addition to the keto diet, other methods to reduce visceral fat include maintaining a calorie deficit, engaging in physical activity, getting adequate sleep, reducing stress, and trying probiotics and prebiotics.

Ketogenic diets can reduce visceral fat in obese patients

Visceral fat is a type of body fat that is stored within the abdominal cavity and surrounds vital organs such as the stomach, liver, and intestines. Unlike subcutaneous fat, which lies just beneath the skin, visceral fat is considered more dangerous to health and has been linked to an increased risk of serious health issues such as diabetes, heart disease, and stroke.

Obesity, characterised by a Body Mass Index (BMI) of over 30 kg/m2, is a significant health problem worldwide and is associated with various comorbidities, including Type 2 Diabetes Mellitus (T2DM), cardiovascular disease, neurological disorders, and cancer.

The ketogenic diet (KD) has emerged as a popular dietary approach to managing obesity and has been the subject of ongoing research and debate. The KD is characterised by low carbohydrate, moderate protein, and high-fat intake, typically consisting of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates.

Evidence for the Effectiveness of Ketogenic Diets

Several studies have demonstrated the positive effects of KD on body composition and weight loss in obese patients. A study comparing KD with a hypocaloric diet in obese children and adolescents found that KD was more effective in terms of weight loss and improving metabolic parameters. Another study involving older adults with obesity found that KD led to a greater reduction in total fat mass and visceral fat compared to a low-fat diet.

Additionally, a study comparing KD with a low-calorie diet in individuals with type 2 diabetes showed that KD was more effective in reducing body weight, BMI, and waist circumference, with favourable effects on blood glucose and lipid levels.

Meta-analyses and other studies have also found that KD was more effective for weight loss and fat reduction, including visceral fat, compared to low-calorie, low-fat diets.

Mechanisms of Action

The exact mechanisms underlying the effectiveness of KD in reducing visceral fat are not yet fully understood. However, some proposed mechanisms include:

• Suppression of appetite and changes in the appetite hormone ghrelin levels due to the satiety effect of protein.
• Reduced lipogenesis and increased fat oxidation.
• Enhanced metabolic efficiency in fat metabolism due to a decreased respiratory quotient.
• Increased energy expenditure due to the thermic effect of protein and gluconeogenesis.

Exercise, Sleep, and Stress Reduction

In addition to dietary interventions, physical activity, adequate sleep, and stress reduction play vital roles in managing visceral fat. Exercise, particularly moderate-intensity aerobic exercise and resistance training, can help increase heart rate and promote visceral fat loss while maintaining muscle mass.

Getting sufficient high-quality sleep, at least 7 hours per night, is also essential for managing visceral fat. Research has found that a lack of sleep is associated with an increased risk of visceral fat gain.

Chronic stress has also been linked to visceral fat accumulation, and stress management strategies such as journaling and speaking with a therapist can help reduce stress levels.

While controversial, the KD has shown potential in reducing visceral fat in obese patients. However, further research is needed to fully elucidate the underlying mechanisms, optimise its implementation, and understand its long-term effects.

The keto diet can help people with Type 2 diabetes lose weight and manage their blood sugar levels

The ketogenic diet has been shown to be effective for weight loss and blood sugar management in people with Type 2 diabetes. This diet involves a drastic reduction in carbohydrate intake and a focus on consuming healthy fats and proteins. By limiting carbs, the body is forced to use fat as its primary energy source, which can lead to weight loss and improved blood sugar control.

Several studies have demonstrated the positive effects of the keto diet on body composition and blood glucose management in people with Type 2 diabetes. For example, a study by Hussain et al. compared the effects of a 24-week low-calorie diet and the keto diet in individuals with Type 2 diabetes. The keto diet group experienced greater weight loss and improvements in blood glucose levels, as well as favourable changes in cholesterol and triglyceride levels. Additionally, some participants were able to reduce or discontinue their diabetes medication.

The keto diet may also be beneficial for reducing visceral fat, a type of belly fat that surrounds the organs and is linked to serious health issues such as diabetes, heart disease, and stroke. A study by Cipryan et al. found that the keto diet was more effective than high-intensity interval training alone in reducing visceral fat. This suggests that the keto diet can be a powerful tool for managing weight and improving health outcomes in people with Type 2 diabetes.

However, it is important to note that the keto diet may not be suitable for everyone. It can be challenging to adhere to in the long term due to its restrictive nature. Additionally, there are potential risks associated with the diet, including low blood sugar (hypoglycaemia) and a condition called ketoacidosis, which can be dangerous. Therefore, it is crucial to consult with a healthcare professional before starting the keto diet, especially for those with diabetes.

Overall, while the keto diet can be an effective tool for weight loss and blood sugar management in people with Type 2 diabetes, it should be approached with caution and under medical supervision. It is not a one-size-fits-all solution, and individual needs and goals should be carefully considered.

The keto diet may lower your risk of developing cardiovascular disease by lowering your blood pressure, improving your HDL (“good”) cholesterol levels and lowering your triglycerides

The keto diet may lower your risk of developing cardiovascular disease by improving your cholesterol levels, lowering your blood pressure, and reducing your weight.

Keto diets have been shown to be effective in reducing abdominal obesity in overweight or obese individuals. A study on overweight/obese Chinese females found that a 4-week keto diet intervention significantly reduced body weight, BMI, waist circumference, and body fat percentage without impairing cardiorespiratory fitness (CRF). This suggests that keto diets can be a rapid and effective approach to losing weight and reducing abdominal fat without negatively affecting CRF.

In addition, keto diets have been found to lower blood levels of triglycerides, which are harmful fats that can lead to clogged arteries, heart attacks, and strokes when present in high levels. However, there is conflicting evidence on the impact of keto diets on blood pressure and cholesterol levels, which are also important risk factors for cardiovascular disease. Some studies suggest that the short-term benefits of keto diets on blood pressure and cholesterol fade over time, and they may even raise levels of artery-clogging LDL ("bad") cholesterol.

Therefore, while keto diets may offer some benefits in terms of weight loss and improving certain risk factors for cardiovascular disease, such as triglyceride levels, their long-term effects are still unclear, and they may not be suitable for everyone, especially those with heart disease. It is always advisable to consult with a healthcare professional before starting any new diet, including keto, to ensure that it is safe and appropriate for your individual needs and health status.

The keto diet may reduce your risk of developing metabolic syndrome, which is associated with your risk of heart disease

The Keto Diet and Metabolic Syndrome

Metabolic syndrome is a cluster of risk factors that can lead to serious health issues, including abdominal obesity, high levels of triglycerides, blood pressure, and blood sugar, and low levels of "good" cholesterol. Insulin resistance is a significant factor in metabolic syndrome and is also linked to obesity and an increased risk of type 2 diabetes.

The keto diet may help reduce the risk of developing metabolic syndrome by addressing some of these risk factors. Here are some key points to consider:

• Weight Loss and Abdominal Fat Reduction: The keto diet has been shown to be effective in promoting weight loss and reducing abdominal fat. Abdominal fat, also known as visceral fat, is particularly dangerous to health and is associated with an increased risk of heart disease, diabetes, and stroke. By reducing visceral fat, the keto diet may help lower the risk of metabolic syndrome.
• Improved Insulin Sensitivity: Insulin resistance is a key component of metabolic syndrome and is often linked to obesity. The keto diet has been found to improve insulin sensitivity and reduce the need for insulin, which may help regulate blood sugar levels and potentially lower the risk of metabolic syndrome.
• Improved Lipid Profile: The keto diet has been shown to have beneficial effects on lipid profiles, including reductions in triglycerides and improvements in HDL ("good") cholesterol levels. These changes can positively impact cardiovascular health and reduce the risk of metabolic syndrome.
• Blood Pressure: The keto diet has been associated with reductions in blood pressure, which is a risk factor for metabolic syndrome. Lowering blood pressure can help reduce the overall risk of cardiovascular disease and improve health outcomes.
• Long-Term Sustainability: While the keto diet can lead to short-term improvements, its long-term sustainability is less clear. Some studies suggest that the initial weight loss and health improvements associated with the keto diet may not be sustained over time, and there may be potential cardiovascular risks with long-term adherence to the diet.

In summary, the keto diet may reduce the risk of developing metabolic syndrome by addressing key risk factors such as obesity, insulin resistance, unhealthy lipid profiles, and high blood pressure. However, it is important to note that more research is needed to fully understand the long-term effects of the keto diet and whether it can sustainably reduce the risk of metabolic syndrome and associated health issues. It is always advisable to consult a healthcare professional before starting any new diet, especially if you have existing health concerns.

Ketosis may increase your focus and energy

Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. The keto diet has many possible benefits, including increased energy and focus.

When you start a low-carb diet, your body must adapt to burning more fat for fuel instead of carbs. When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. It can take a few days or weeks for this to start working properly.

Ketones are an extremely potent fuel source for your brain. They have even been tested in a medical setting to treat brain diseases and conditions such as concussion and memory loss.

Eliminating carbs can also help control and stabilize blood sugar levels. This may further increase focus and improve brain function.

Long-term keto dieters often report increased focus and energy.

Frequently asked questions