Visceral Fat and What It Does To You
What is visceral fat?
There are two types of fat that our body stores, subcutaneous fat and visceral fat. Subcutaneous fat is stored just under the skin that we can feel in our arms, legs, and hips. Think of the fat on your body that your are able to pinch with your fingers.
Visceral fat, or visceral adipose tissue, is the fat that our body stores inside the body cavity and wraps itself around the heart, liver, intestines and other internal organs. This fat is metabolically active and functions like another organ that produces negative hormonal effects on the body. We call it "angry" or "inflammatory" fat!
Why is visceral fat dangerous?
Visceral fat is also referred to as "active fat" because it produces hormones that contributes to insulin resistance leading to type 2 diabetes. Insulin resistance is the prediabetic state where your body is losing its ability to properly process insulin and regulate blood glucose. The visceral fat secretes a protein called retinol-binding protein 4 (RBP4) that increases insulin resistance in the body. Visceral fat also releases inflammatory substances called cytokines leading to chronic inflammation.
High levels of visceral fat are associated with increased risk for:
Type 2 diabetes
Non alcohol fatty liver disease
At The Center for Prevention, we believe that Visceral Fat is the best measure of overall health and resolution to reverse in an effort to cure Chronic Disease.
It is very difficult to be healthy with a high visceral fat. A low visceral fat eliminates a major driver of chronic diseases.
The root cause of visceral fat is refined carbohydrates/ processed foods/artificial sweeteners ingested without periods of fasting, which is the typical western diet promoted by our culture.
How do we test for it?
There are many ways to estimate how much visceral fat a person is carrying. MRI and CT scans are accurate but extremely costly. You can estimate it based on your waistline measurements, over 35 inches for women and 40 inches for men.
At The Center for Prevention we have a very cost effective way to measure and monitor visceral fat levels: the InBody 570. This machine allows us to get accurate body composition data on our patients repeatedly over time. This data allows us to monitor not only visceral fat but percent body fat, skeletal muscle mass, and hydration levels. This information is crucial in monitoring the benefit of our treatment and demonstrate optimal results. The InBody data goes far beyond the scale and helps us provide motivation for ongoing lifestyle improvements.
How can i get rid of Visceral Fat?
Reduce your sugar intake, especially sugary drinks and refined white carbohydrates and all processed foods.
Avoid artificial sweeteners; they raise insulin like sugar does even if they don’t have calories.
Restrict eating to a window of time and devote time every day to fast, drinking water only. 16 hours of fasting, including sleep, is a goal we promote.
Exercise- make an effort to get 30 to 60 minutes of exercise a day
Eat a low glycemic diet
Get a good night's sleep. Too little sleep, 5 hours or less, or too much sleep on a regular basis both lead to storing more visceral fat
Manage Stress- mindfulness practices like meditation or yoga help manage your body's stress response to lower cortisol levels
Limit alcohol- when your liver is processing alcohol it is not processing fat.
Quit tobacco use- tobacco use can negatively affect your ability to deal with glucose and increase insulin resistance
Supplements and medications that improve insulin sensitivity are options for some.
Supplements and Medications for Insulin Resistance and Stubborn Visceral Fat
Sometimes insulin resistance is so severe that a low carbohydrate diet and exercise do not achieve the reduction in fat that one might expect. This can be due to an incomplete commitment to carbohydrate restriction and insufficient time. But sometimes a little help is needed.
The highest reported visceral fat measurement on our InBody is 20. This can represent a plateau which may be reflecting visceral fat burdens much higher. Therefore, perseverance and focus on body fat mass reduction is the key to maintaining motivation and momentum until that number drops below 20.
Insulin resistance and high insulin levels are a vicious cycle. Rising insulin levels cause ingested glucose to be stored as fat, worsening insulin resistance and leading to rising insulin levels.
Medications used to treat insulin resistance include pioglitazone and rosiglitazone. Used in treatment of established later stage diabetes, their side effects have limited their use. But prescribed “off label” to patients with prediabetes, they are well tolerated and are associated with more benefits, including improved arterial disease related outcomes.
Effective supplements include cinnamon, chromium, vanadyl, alpha lipoic acid and biotin. All support noninsulin dependent pathways for glucose to enter the cell. This creates less signaling for higher insulin levels and less glucose stored as fat. This would, in theory at least, make fat reduction more likely for any given level of glucose intake reduction.
Therefore, for those who are struggling to see any decline in their fat, including visceral fat, we can offer these supplements and medication. Diaxinol, which we stock in our office, contains a combination of these supplement ingredients.
Eventually, these supplements may not be needed. But they can provide a kickstart for difficult cases.
Intermittent Fasting and Fighting Fat
The results that we have seen with intermittent fasting and loss of fat have been incredible. See our blog post A Ton of Weight Lost, Literally for more specific details. The work of Dr Jason Fung and his team at IDM prompted us to implement fasting strategies into the prevention plan for our patients. We used the information from The Obesity Code to test a fasting group that we tracked with body composition analysis and saw loss of visceral fat, lower percent body fat, and increase in muscle mass. The information provided by Dr Fung and his team can have a massive impact on your health. To learn more about intermittent fasting click the link for Intensive Dietary Management.
Links with more information: