Rid Belly Fat Quickly…
It’s Simple…Add Soluble Fiber To Your Diet
“We know that a higher rate of visceral fat is associated with high blood pressure, diabetes and fatty liver disease.” Noted from Kristen Hairston, M.D. She is assistant professor of internal medicine at Wake Forest Baptist and lead researcher on the study.
By Jon Bender
Simple Change – Big Health Impact
“Our study found that making a few simple changes can have a big health impact.”
Ten grams of soluble fiber can be achieved by eating two small apples, one cup of green peas and one-half cup of pinto beans. Also, include moderate activity which means exercising vigorously for 30 minutes, two to four times a week.
In the longitudinal study, published in the online issue of the journal Obesity, researchers examined whether lifestyle factors, such as diet and frequency of exercise, were associated with a five-year change in abdominal fat of African Americans and Hispanic Americans. These populations are at a dis-proportionally higher risk for developing high blood pressure and diabetes and accumulating visceral fat.
At the beginning of the study 1,114 participants were given a physical exam, an extensive questionnaire on lifestyle issues, and a CT scan. Thus, the only accurate way to measure how much subcutaneous and visceral fat the participants had. Five years later, the exact same process was repeated.
Researchers found that increased soluble fiber intake was associated with a decreased rate of accumulated visceral fat. But, not subcutaneous fat.
Eat More Soluble Fiber
“There is mounting evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat. Although, we still don’t know how it works,” Hairston said. “Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat deposits has not. Our study is extremely valuable. Because, it provides specific information on how dietary fiber, especially soluble fiber, may affect weight accumulation through abdominal fat deposits.”
Hairston’s next study, expected to be in clinical trials later, will examine whether increasing soluble fiber with a widely available fiber supplement will produce similar results to those obtained in this study using this from food.
Funding for the study was provided by the National Institutes of Health.