Subcutaneous fat, unlike visceral fat, is not considered dangerous. While visceral fat is stored in the abdominal cavity next to many vital organs, subcutaneous fat sits under the skin. It’s normal to have a small amount of this type of body fat as it can help protect muscles and bones. But depending on a person’s genetics as well as lifestyle factors such as diet, it’s possible to develop too much subcutaneous fat, increasing the risk of complications such as heart attack and type 2 diabetes.
Too much subcutaneous fat can also affect a person’s appearance, creating what has become known as love handles.
But love handles are reversible – one of the best ways to get rid of subcutaneous fat is to make some simple diet changes.
While many would assume eating foods that fall under the ‘fats’ category can make you gain weight, filling up on the right fats can actually help slim your waistline.
Eating healthy fats can help you feel full and then cause you to consume fewer calories throughout the day.
A study published in The Lancet involving more than 7,000 people found when participants ate a high-fat Mediterranean diet supplemented with olive oil, they lost a greater amount of weight and accumulated less belly fat than those on a low-fat diet.
Five of the best healthy fats you can include in your diet are:
- Avocados
- Olive oil
- Nuts
- Seeds
- Fatty fish – tuna, salmon, herring, anchovies, mackerel
Adding more high-quality protein to your meals can also help you lose subcutaneous fat and maintain a healthy weight.
This is because, like healthy fats, protein helps keep you full between meals and may also help you reduce the urge to snack.
In a study titled ‘Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit’ it was found diets rich in protein are more effective at reducing belly fat than diets low in protein.
Foods high in protein include:
- Eggs
- Poultry
- Lean meats
- Seafood
- Nuts
- Seeds
- Legumes
Eating more protein can also help get rid of visceral fat.
In studies, such as one titled ‘Quality protein intake is inversely related with abdominal fat’, people who eat more protein tend to carry less visceral fat.
Other diet changes you can make to help you get rid of visceral fat include eating more soluble fibre, limiting your sugar intake, limiting your alcohol intake, and avoiding trans fats.