Best Diet for Visceral Fat Loss

The most effective diet for reducing visceral fat combines high protein intake (1.6–2.4 g/kg/day), controlled carbohydrates, and healthy fats. Evidence shows that low-carbohydrate diets produce the fastest short-term reduction in visceral fat, particularly in individuals with insulin resistance, while the Mediterranean diet is more sustainable long-term and provides superior cardiovascular benefits (Akbari et al. 2024 network meta-analysis).

To maximize visceral fat loss:

• Prioritize protein at every meal to preserve muscle and increase satiety

• Limit refined carbohydrates and sugars to control insulin levels

• Include monounsaturated and omega-3 fats (olive oil, nuts, fatty fish)

• Use time-restricted eating and early meal timing to improve metabolic regulation

For most patients, the optimal approach is a short-term low-carb phase followed by a Mediterranean-style maintenance diet, ensuring both rapid fat loss and long-term adherence.

Clinical Pearls

1. The "Hidden" Health Risk

• Scientific Perspective: Visceral Adipose Tissue (VAT) is an active endocrine organ. It secretes pro-inflammatory cytokines (TNF-alpha, IL-6) and drains directly into the portal vein, driving systemic insulin resistance and non-alcoholic fatty liver disease (NAFLD).

• Unlike the "pinchable" fat under your skin, belly fat is an internal health hazard. It wraps around your organs and sends out "silent" signals that mess with your blood sugar and heart health, often before you even notice the scale moving.

2. Protein as a Metabolic Tool

• Scientific Perspective: High-protein intake (1.6–2.4 g/kg) leverages a high Thermic Effect of Food (TEF) and stimulates anorexigenic hormones like GLP-1 and PYY. This preserves Lean Body Mass (LBM) during caloric deficits, maintaining a higher Resting Metabolic Rate (RMR).

• Protein is your best friend for fat loss. It keeps you full longer, protects your muscles, and actually burns more calories just to digest than carbs or fats do. Think of it as a "metabolic shield" against hunger.

3. The Sugar-Liver Connection

• Scientific Perspective: Liquid fructose undergoes obligate hepatic metabolism. It bypasses the rate-limiting step of glycolysis (phosphofructokinase), leading to rapid de novo lipogenesis (fat making) specifically within the liver and visceral cavities.

• Your liver handles sugar (especially from sodas and juices) very differently from other foods. It turns out that sugar directly turns into internal fat. Cutting out sugary drinks is the single fastest way to "drain" fat from your organs.

4. Fiber and the "Gut-Liver Axis"

• Scientific Perspective: Soluble fiber fermentation produces Short-Chain Fatty Acids (SCFAs) like butyrate, which improve intestinal barrier integrity and reduce diet-induced endotoxemia, thereby lowering the inflammatory triggers for VAT storage.

• Fiber isn't just for digestion. It feeds "good" bacteria in your gut that send signals to your brain and liver to stop storing fat. Eating more beans, oats, and veggies acts like a natural brake system for your appetite.

5. Insulin Management via Carbohydrate Quality

• Scientific Perspective: Reducing the glycemic load lowers the total Insulin Area Under the Curve (AUC). Lower insulin levels permit the activation of Hormone-Sensitive Lipase (HSL), which is required to mobilize and oxidize stored visceral triglycerides.

• Every time you eat refined carbs (white bread, pasta), your body produces insulin—the "storage hormone." Keeping your insulin low by choosing whole grains or lower-carb options unlocks the "vault" where your belly fat is stored, allowing your body to burn it for fuel.

6. The "Induction vs. Maintenance" Strategy

• Scientific Perspective: Network meta-analysis (Akbari et al., 2024) ranks low-carbohydrate diets highest (P-score 0.90) for rapid short-term fat reduction. However, the Mediterranean pattern offers superior long-term cardiovascular protection and adherence.

• Think of your diet in phases. A low-carb approach is like a "jumpstart" to shrink belly fat quickly. Once you've reached your goal, switching to a Mediterranean style (olive oil, fish, nuts) is the best way to keep the fat off and protect your heart for life.

The Metabolic Crisis Within: Why Your Diet is the Primary Driver of Visceral Fat

Not all body fat is created equal. While subcutaneous fat—the layer resting just beneath your skin—may pose a cosmetic concern, visceral adipose tissue (VAT) represents a profound clinical threat. Shrouded deep within the abdominal cavity and wrapping around vital organs like the liver and pancreas, visceral fat functions not as a passive storage depot, but as an active, aggressive endocrine organ. It relentlessly secretes pro-inflammatory cytokines, including TNF-alpha and interleukin-6 (IL-6), which trigger systemic inflammation and disrupt delicate insulin signaling pathways (Nurkolis et al., 2025).

The most critical realization for any patient or practitioner is that exercise alone cannot outrun the metabolic consequences of a poor diet when visceral fat is the target. Because VAT is uniquely sensitive to hormonal fluctuations—particularly the "storage signal" of insulin—its accumulation is governed meal-by-meal by nutritional choices (Krittayaphong et al., 2024). Visceral fat depots drain directly into the liver through the portal vein, making them the primary recipients of high-fructose and high-glycemic loads that drive ectopic fat deposition and non-alcoholic fatty liver disease (NAFLD) (Vij et al., 2025).

However, this metabolic volatility is also a doorway to rapid recovery. Research confirms that visceral fat is more "labile" than subcutaneous fat; it is the first to be mobilized when insulin levels drop. A strategic nutritional intervention can reduce visceral fat by 5–10% within just 8 to 12 weeks, leading to immediate improvements in HbA1c, lipid profiles, and liver enzymes—even if the number on the scale barely moves (Krittayaphong et al., 2024). By prioritizing protein, managing carbohydrate quality, and leveraging the timing of nutrient intake, you can effectively "disarm" this internal inflammatory machine and reclaim your metabolic health (Akbari et al., 2024).

Why is diet the primary driver of visceral fat loss

Not all body fat is equal. The fat sitting beneath your skin — subcutaneous fat — is relatively harmless. Visceral adipose tissue (VAT), the fat that wraps around your internal organs, is a different story. It actively secretes inflammatory chemicals, disrupts insulin signalling, and increases your risk of type 2 diabetes, heart disease, and fatty liver — all before the scale shows anything alarming.

Here is the most important thing to understand: exercise alone cannot outrun a poor diet when visceral fat is the target. VAT is metabolically driven. Its accumulation is governed primarily by hormonal signals — especially insulin — that are controlled, meal by meal, by what you eat.

Key clinical takeaway: A reduction of just 5–10% of visceral fat — achievable through diet in 8–12 weeks — meaningfully improves insulin sensitivity, reduces liver fat, and lowers inflammatory markers, even if your weight barely changes (Krittayaphong et al.2024).

How diet changes your fat biology

To make smart food choices for visceral fat, it helps to understand why certain foods store fat around your organs in the first place.

Insulin: the master regulator

Every time you eat carbohydrates or — to a lesser extent — protein, your pancreas releases insulin. In healthy amounts, insulin is essential. But when chronically elevated, insulin acts as a one-way door: it promotes fat storage inside fat cells and prevents the release of stored fat for energy. Visceral fat depots are especially sensitive to this effect because they drain directly into the liver through the portal vein, making them prime recipients of the hormonal signals that drive ectopic fat deposition.

Inflammation and adipokines

Visceral fat is not inert. It produces pro-inflammatory molecules — including TNF-α and IL-6 — and suppresses adiponectin, a hormone that would otherwise improve insulin sensitivity. A diet high in refined carbohydrates and poor-quality fats drives diet-induced endotoxemia, a condition where gut bacteria leak into circulation and amplify this inflammation further.(Nurkolis et al.2025)

The good news: dietary change reverses these processes faster than almost any other intervention.

Protein — The Most Powerful Macronutrient for Visceral Fat Loss

• Strongest evidence-backed dietary lever

  • High-protein intake (1.6–2.4 g/kg/day) consistently outperforms standard protein diets for visceral fat reduction

Thermic Effect of Food (TEF)

• Protein has the highest thermic effect among all macronutrients

• ~20–30% of calories are expended during digestion and metabolism

• Leads to higher energy expenditure without increasing physical activity

Appetite Regulation & Hormonal Effects

• Stimulates key satiety hormones:

  • GLP-1 (glucagon-like peptide-1)

  • PYY (peptide YY)

  • CCK (cholecystokinin)

• Results in:

  • Reduced hunger

  • Lower caloric intake

  • Improved postprandial glucose control

Lean Mass Preservation

• Prevents loss of skeletal muscle during calorie restriction

• Maintains resting metabolic rate (RMR)

• Enhances nutrient partitioning toward muscle rather than fat

Metabolic Advantages

• Reduces postprandial insulin spikes compared to high-carbohydrate meals

• Improves insulin sensitivity

• Supports fat oxidation, particularly when combined with energy deficit

Practical Implementation

• Target 25–40 g protein per meal

• Distribute evenly across 3–4 meals/day

• Prioritize leucine-rich sources to maximize muscle protein synthesis

Best Protein Sources for Visceral Fat Loss

• Animal-based:

  • Eggs

  • Greek yogurt

  • Whey protein

  • Lean meats

  • Fatty fish

• Plant-based:

  • Lentils

  • Edamame

  • Legumes (combined for amino acid completeness)

Synergy with Resistance Training

• Combining high-protein intake with resistance training:

  • Maximizes visceral fat reduction

  • Preserves or increases lean muscle mass

  • Lowers insulin area-under-the-curve (AUC)

Clinical Takeaway

• Protein is not just a macronutrient—it is a metabolic regulator

• Adequate intake is essential for targeting visceral fat, not just overall weight loss

Carbohydrates and visceral fat: quality matters more than quantity

The low-carb versus moderate-carb debate often misses the more important point: carbohydrate quality is the primary dietary driver of visceral fat accumulation in most people.

The fructose-liver connection

Fructose — found in table sugar, high-fructose corn syrup, fruit juices, and many "healthy" sauces — is processed almost exclusively by the liver. Unlike glucose, it bypasses normal appetite regulation and is preferentially shunted toward de novo lipogenesis (making new fat), directly contributing to NAFLD and visceral fat accumulation.

Fibre is protective

Dietary fibre slows glucose absorption, feeds beneficial gut bacteria that produce short-chain fatty acids (SCFAs), and improves insulin sensitivity through the gut-liver axis. A 2025 systematic review confirmed that predominantly plant-based dietary patterns — rich in fibre from legumes, vegetables, and whole grains — significantly reduce visceral adipose tissue compared with control diets. (Vij et al.2025)

• ✓Eliminate sugar-sweetened beverages — the single highest-impact change for most patients

• ✓Replace refined grains with intact whole grains (oats, barley, brown rice)

• ✓Include at least two servings of legumes weekly

• ✗Avoid fruit juices even if "100% natural" — the fibre is gone, the fructose stays

• ✗Don't confuse "low-fat" processed foods with healthy options — they often substitute fat with sugar

Dietary fat: friend or foe?

Dietary Fat and Visceral Fat: Quality Over Quantity

• Dietary fat does not directly translate into visceral fat accumulation

• The type of fat consumed plays a far more critical role than total fat intake

Monounsaturated Fatty Acids (MUFAs)

• Found in:

  • Olive oil

  • Avocados

  • Nuts

• Consistently associated with:

  • Lower visceral fat levels

  • Improved insulin sensitivity

• Mechanism:

  • Enhances lipid metabolism

  • Reduces inflammatory signaling

Omega-3 Fatty Acids (EPA & DHA)

• Sources:

  • Fatty fish (salmon, sardines, mackerel)

  • Flaxseeds (ALA precursor)

• Mechanisms:

  • Activate PPAR (peroxisome proliferator-activated receptors)

  • Increase fat oxidation

  • Suppress hepatic lipid synthesis

• Clinical effect:

  • Reduction in visceral adiposity

  • Improvement in metabolic health markers

⚠️ Saturated Fat: Context Matters

• Evidence remains mixed in isolation

• Becomes harmful when combined with:

  • Refined carbohydrates

  • High glycemic load diets

• This combination:

  • Worsens insulin resistance

  • Promotes visceral fat accumulation

❌ Trans Fats

• Consistently harmful across all studies

• Effects:

  • Increase inflammation

  • Impair insulin sensitivity

  • Promote visceral fat deposition

• Recommendation:

  • Eliminate completely from the diet

Best Fat Sources for Reducing Visceral Fat

• Extra virgin olive oil

• Salmon and sardines

• Mackerel

• Walnuts and almonds

• Avocado

• Flaxseeds

Clinical Takeaway

• Focus on fat quality, not just quantity

• Prioritize MUFAs and omega-3s while avoiding trans fats and minimizing harmful dietary patterns involving refined carbohydrates

Mediterranean vs Low-Carb vs Low-Fat: What the Network Meta-Analysis Shows

• One of the most common clinical questions is: Which diet works best for visceral fat and weight loss?

• The most robust comparative evidence comes from the Akbari et al. 2024 network meta-analysis

• This analysis:

  • Included 7 randomized controlled trials (9 trial arms)

  • Total 1,004 participants

  • Used PRISMA-compliant frequentist random-effects methodology

  • Simultaneously ranked low-carb, Mediterranean, and low-fat diets

Key Results

• Low-carb vs Mediterranean

  • Additional weight loss: −2.70 kg

  • 95% CI: −4.65 to −0.75

• P-score Rankings (Weight Loss)

  • Low-carb: 0.90 (Rank #1)

  • Low-fat: 0.52

  • Mediterranean: 0.28

• P-score Rankings (Body Fat Reduction)

  • Low-carb: 0.71 (Rank #1)

• Across all diets

  • All three produced significant weight loss vs baseline

Which Diet Performs Best?

Best for Short-Term Weight Loss: Low-Carbohydrate Diet

• Ranked #1 for both total weight and body fat reduction

• Produced significantly greater weight loss than the Mediterranean diet

• Mechanism:

  • Rapid insulin reduction

  • Increased lipolysis and visceral fat mobilization

• Particularly effective in:

  • Insulin-resistant individuals

  • Type 2 diabetes patients

Best for Long-Term Sustainability: Mediterranean Diet

• Ranked lowest for short-term weight loss in the analysis

• However, offers:

  • Strong cardiovascular protection

  • Anti-inflammatory effects

  • Superior long-term adherence

• Remains a gold standard for overall metabolic health

Low-Fat Diet: Moderate Performance

• Intermediate ranking between low-carb and Mediterranean

• Effective for weight loss, but less potent for visceral fat reduction

Clinical Interpretation

• The network meta-analysis confirms:

  • Low-carb diets are superior for short-term fat and weight loss

• However, important limitations remain:

  • Outcomes vary based on:

    • Age

    • Sex

    • Genetics

    • Lifestyle factors

  • Long-term sustainability and safety require further study

Practical Clinical Strategy

• For many patients, the most effective approach is:

  • Phase 1 (8–12 weeks): Low-carbohydrate diet

    • Rapid visceral fat reduction

    • Improved insulin sensitivity

  • Phase 2: Mediterranean-style maintenance

    • Long-term adherence

    • Cardiometabolic protection

Key Takeaway

• No single diet is universally superior

• Low-carb excels in the short term, especially for insulin resistance

• Mediterranean diet dominates long-term outcomes

• The optimal strategy is sequential and personalized, not dogmatic

Personalised approach

• ✓Insulin-resistant or type 2 diabetic phenotype → begin with low-carb (<100g carbs/day) for maximal early VAT reduction

• ✓General population without metabolic disease → Mediterranean diet is the most sustainable first-line approach

• ✓Weight loss plateaus → consider cycling to a low-carb phase for 4–8 weeks to break stagnation

• ✓Monitor: HbA1c, triglycerides, waist circumference, and ALT at baseline and 3 months

Intermittent fasting and time-restricted eating

Intermittent fasting (IF) — particularly the 16:8 time-restricted feeding model — has accumulated substantial clinical interest as a tool for visceral fat reduction. Its primary mechanism is straightforward: extending the overnight fasting window lowers insulin exposure for a larger portion of the day, allowing adipose tissue to mobilise stored fat more freely.

Emerging mechanistic research published in 2024 found that intermittent fasting improves insulin resistance not only through calorie reduction but through direct modulation of the gut microbiota and bile acid metabolism — two pathways that regulate hepatic fat processing and systemic inflammation.(Lei et al, 2024)

When total caloric intake is matched, IF produces visceral fat loss comparable to continuous calorie restriction, but with reported improvements in adherence for certain populations — particularly those who find meal tracking difficult.

IF works best when combined with a high-protein eating window. Without adequate protein during eating periods, muscle loss — not just fat loss — can occur, which is counterproductive for long-term metabolic health.

Plant-based diets and visceral fat: what the latest evidence says

A 2025 systematic review and meta-analysis evaluated the effect of predominantly plant-based dietary patterns on visceral fat across multiple randomised controlled trials. The findings were clinically meaningful: plant-based diets significantly reduced visceral adipose tissue compared with control diets, primarily through higher fibre intake, SCFA production, reduced dietary acid load, and gut microbiome remodelling.

Importantly, "plant-based" did not require strict veganism. Even flexitarian patterns — reducing animal products without eliminating them — showed measurable reductions in VAT when centred on whole plant foods. The key driver was fibre density and the displacement of refined carbohydrates and processed meats, not the complete absence of animal products.

Practical Diet Protocols: What to Actually Eat

These templates are designed as flexible macronutrient frameworks, tailored to different metabolic phenotypes. They are not rigid meal plans—food quality, adherence, and metabolic context remain paramount.

Template 1 — High-Protein Fat Loss (General Population)

• Protein: 30–35%

• Carbohydrates: 35–40%

• Fat: 25–30%

Key Focus:

• Emphasize lean protein at every meal

• Choose low-glycemic index (GI) carbohydrates

• Use extra virgin olive oil as the primary fat source

Best suited for:

• General fat loss

• Patients without significant insulin resistance

Template 2 — Low-Carbohydrate (Insulin-Resistance Phenotype)

• Protein: 30–35%

• Carbohydrates: <100 g/day

• Fat: 40–45%

Key Focus:

• Prioritize monounsaturated fats (MUFA) and omega-3 fatty acids

• Include non-starchy vegetables liberally

• Minimize refined carbohydrates and sugars

Monitoring:

• Assess HbA1c and triglycerides at ~3 months

Clinical Insight:

• Supported by evidence from the Akbari et al. 2024 network meta-analysis

• Represents the most effective short-term strategy for visceral fat reduction

Template 3 — Mediterranean Anti-Inflammatory Pattern

• Protein: 20–25%

• Carbohydrates: 40–45%

• Fat: 30–35%

Key Focus:

• High intake of fiber-rich whole grains and legumes

• Fatty fish 2–3 times per week

• Olive oil as the primary fat source

• Limit red meat to ≤1 serving/week

Best suited for:

• Long-term maintenance

• Cardiometabolic risk reduction

Clinical Strategy:

• Ideal as a maintenance phase following an initial low-carb intervention

Meal Timing Principles

• ✓ Prioritize protein and fiber first within meals
  → Blunts postprandial glucose excursions

• ✓ Post-meal activity matters
  → A 10-minute walk can reduce post-meal glucose by up to ~20%

• ✓ Front-load calories earlier in the day
  → Late-night eating is associated with increased visceral fat deposition

• ✓ Time-restricted eating (if used)
  → Prefer an eating window that ends before 7–8 pm

Common Mistakes That Stall Visceral Fat Loss

• ✗ Overconsumption of “healthy” calorie-dense foods
  → Nuts and olive oil are beneficial but energy-dense and easy to overeat

• ✗ Liquid calories
  → Smoothies, fruit juices, specialty coffees, and alcohol bypass satiety mechanisms

• ✗ Insufficient protein intake
  → <1.2 g/kg leads to muscle loss and reduced metabolic rate

• ✗ Extreme calorie restriction
  → <1,200 kcal/day can trigger metabolic adaptation and muscle catabolism

• ✗ Neglecting sleep
  → Even short-term sleep deprivation elevates cortisol and promotes visceral fat storage

• ✗ Relying solely on body weight
  → Waist circumference is a more accurate proxy for visceral fat changes

Clinical Takeaway

• Effective visceral fat reduction requires:

  • Right macronutrient distribution

  • Meal timing optimization

  • Avoidance of common behavioral pitfalls

• The most successful strategy is structured, personalized, and sustainable—not extreme or short-lived interventions

Get my free meal plan ↗Track my progress ↗

Frequently asked questions

How long does it take to lose visceral fat with diet?

Most well-designed dietary interventions show measurable reductions in VAT within 8–12 weeks when a moderate caloric deficit (300–500 kcal/day) is combined with adequate protein and reduced refined carbohydrates. Imaging studies confirm changes in liver and visceral fat even before body weight drops significantly.

Is intermittent fasting better than daily calorie restriction for belly fat?

When total calories are matched, both approaches produce comparable visceral fat loss. Intermittent fasting may offer additional benefits through gut microbiome modulation and bile acid metabolism — independent of calorie reduction alone — making it a useful option for patients who struggle with constant tracking.

Does a plant-based diet reduce visceral fat?

Yes. A 2025 systematic review and meta-analysis confirmed that predominantly plant-based diets significantly reduce visceral adipose tissue, driven primarily by higher dietary fibre, SCFA production, and gut microbiome improvements. You do not need to go fully vegan — a flexitarian approach centred on whole plant foods is effective.

Which diet is best for visceral fat — Mediterranean, low-carb, or low-fat?

A 2024 network meta-analysis directly comparing all three found the low-carbohydrate diet ranked highest for both weight loss (P-score 0.90) and body fat reduction (P-score 0.71), producing significantly greater weight loss than the Mediterranean diet (−2.70 kg, 95% CI: −4.65 to −0.75). However, the Mediterranean diet outperforms in the long term for cardiovascular health and sustainability. The best clinical strategy is often a low-carb induction phase followed by a Mediterranean maintenance pattern.

How does insulin affect visceral fat specifically?

Chronically elevated insulin drives fat storage and inhibits fat mobilisation in adipocytes. Visceral fat deposits are metabolically active and insulin-sensitive, making them especially responsive to dietary strategies that lower postprandial insulin — such as reducing refined carbohydrates, increasing fibre, and distributing protein throughout the day.

Can I lose visceral fat without losing weight overall?

Yes — particularly early in a dietary intervention. VAT is more metabolically active than subcutaneous fat and responds faster to insulin and dietary changes. It is clinically common to see reductions in waist circumference and hepatic fat on imaging before overall weight significantly changes, especially with structured dietary and exercise interventions.

What is the single most important dietary change for visceral fat?

Eliminating sugar-sweetened beverages and added fructose delivers the largest return for a single dietary change, followed closely by increasing daily protein intake. These two modifications directly reduce postprandial insulin, lower hepatic de novo lipogenesis, and improve satiety — addressing the three central drivers of VAT accumulation simultaneously.

Author’s Note (Clinician’s Perspective)

As a clinician managing patients with obesity, insulin resistance, and type 2 diabetes daily, I have come to recognize a critical truth: not all weight loss is metabolically equal. The reduction of visceral adipose tissue—rather than total body weight alone—is what consistently translates into meaningful improvements in glycemic control, hepatic health, and cardiovascular risk. This distinction is often underappreciated in both clinical practice and public discourse.

In real-world settings, patients frequently present with frustration after attempting multiple dietary approaches—low-fat, calorie-restricted, or even “healthy eating”—with limited success in improving metabolic markers. What is often missing is a targeted strategy that addresses the underlying drivers of visceral fat accumulation, particularly chronic hyperinsulinemia, poor nutrient partitioning, and low-grade inflammation. From this perspective, diet is not merely a tool for calorie reduction, but a metabolic intervention.

The inclusion of high-quality comparative evidence, such as the Akbari et al. 2024 network meta-analysis, reinforces an important clinical insight: while multiple dietary patterns can reduce visceral fat, their effectiveness varies depending on the patient’s metabolic phenotype, degree of insulin resistance, and long-term adherence. In my practice, low-carbohydrate approaches often yield rapid improvements in patients with significant insulin resistance, whereas Mediterranean-style diets provide a more sustainable framework for long-term cardiometabolic health.

Importantly, no single dietary model is universally superior. The art of clinical nutrition lies in individualization—aligning evidence-based strategies with patient preferences, cultural context, and metabolic goals. Sustainable visceral fat reduction requires not just the right diet, but the right diet for the right patient.

This chapter is therefore designed not as a prescriptive guideline, but as a clinically grounded framework to help practitioners and informed patients make more precise, physiology-driven decisions.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Individual circumstances vary, and treatment decisions should always be made in consultation with qualified healthcare professionals.

Related Articles

Visceral Fat Treatment: GLP-1, Semaglutide, and SGLT2 Explained

How to Lose Visceral Fat Fast: The Science of HIIT, Zone 2, and Strength Training

Is Your Muscle Insulin Resistant? 2026 Update | DR T S DIDWAL

Activate Your Brown Fat: A New Pathway to Longevity and Metabolic Health | DR T S DIDWAL

Body Roundness Index Explained: The #1 Indicator of Visceral Fat and Cardiovascular Risk | DR T S DIDWAL

References

1. Vij, V., Deshmukh, K., Vijayageetha, M., Goyal, C., Gumashta, J., & Gandhi, A. P. (2025). Effect of predominantly plant-based diets on visceral fat: A systematic review and meta-analysis. Journal of Human Nutrition and Dietetics, 38(2), e70055. https://doi.org/10.1111/jhn.70055

2. Nurkolis, F., Harbuwono, D. S., Taslim, N. A., et al. (2025). New insight on dietary strategies to increase insulin sensitivity and reduce diabetes prevalence: An expert perspective and recommendation. Discover Food, 5, 136. https://doi.org/10.1007/s44187-025-00422-6

3. Krittayaphong, R., Treesuwan, W., Pramyothin, P., Songsangjinda, T., Kaolawanich, Y., Srivanichakorn, W., Jangtawee, P., Yindeengam, A., Tanapibunpon, P., & Vanavichit, A. (2024). Impact of diet intervention on visceral adipose tissue and hepatic fat in patients with obesity or type 2 diabetes: A randomized trial. Scientific Reports, 14(1), 21388. https://doi.org/10.1038/s41598-024-72246-w

4. Lei, S., Liu, G., Wang, S., Zong, G., Zhang, X., Pan, L., & Han, J. (2024). Intermittent fasting improves insulin resistance by modulating the gut microbiota and bile acid metabolism in diet-induced obesity. Molecular Nutrition & Food Research, 68, 2400451. https://doi.org/10.1002/mnfr.202400451

5. Akbari, M., Vali, M., Rezaei, S., Bazmi, S., Tabrizi, R., & Lankarani, K. B. (2024). Comparison of weight loss effects among overweight/obese adults: A network meta-analysis of Mediterranean, low carbohydrate, and low-fat diets. Clinical Nutrition ESPEN, 64, 7–15. https://doi.org/10.1016/j.clnesp.2024.08.023