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The Anti-Inflammatory Keto Reset, Week 4: Weight Loss

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Welcome to the last day and week of the Anti-Inflammatory Keto Reset! Today we’re talking weight loss, a goal many of you have told us is a top focus for achieving better health.

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The risks of carrying excess visceral fat

What are the risks of carrying around excess visceral fat for a prolonged period? Not to get all fear mongery but carrying around too much white, visceral fat (aka abdominal) fat for too long comes with a host of health risks from heart disease, high blood pressure, breast and colon cancer, Alzheimer’s and more. Thankfully, there is plenty you can do about it. In addition to the tips in Seamus Mullen’s video of the day, eat more of the foods listed below to reduce visceral fat. 

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3 Foods to Eliminate Stubborn Belly Fat

Prioritize fatty fish

There’s plenty of evidence that fatty fish is fantastic for your health and weight loss. Rich in protein and omega-3 fatty acids, fatty fish can protect your brain, keep your liver healthy and help you live longer.

Salmon, herring, sardines, mackerel and other varieties of fatty fish can also be helpful when you’re trying to get rid of belly fat, science says. In fact, research suggests that it’s the very same omega-3s that are good for your overall health that help. Omega-3 fatty acids can help reduce visceral fat within the body. Visceral fat is typically stored in your abdomen.

And multiple studies have found that taking fish oil supplements, paired with other healthy lifestyle changes like regular exercise, can significantly reduce fat in both the abdomen and the liver

Make fatty fish the primary protein in your diet and try to get in a few servings each week. You can enjoy plenty of variety – just try recipes like our Wild Mushroom Salmon with Asparagus or Pizza with Sardines and Fennel. You can even make fatty fish into a delicious side dish with our Wild Salmon Side with Lemony Dill Dressing.

Eat more soluble fiber

Fiber is another essential nutrient for all-around health and wellness. But it’s particularly beneficial when you’re trying to lose weight. And soluble fiber is even more important.

Soluble fiber absorbs water and helps slow down food as it hits your digestive system. This means you can feel full more easily, which in turn helps you naturally eat smaller portions and fewer calories. But most importantly of all, research shows that soluble fiber can help lower the amount of calories your body absorbs from food.

Plus, one research study found that soluble fiber can help reduce belly fat. After observing more than 1,100 adults, the study’s authors saw that increasing soluble fiber intake by 10 grams led to a 3.7 percent decrease in belly fat gain over five years. And the benefits increased with every additional 10 grams of soluble fiber.

Where can you find soluble fiber? It’s in plenty of fruits and veggies – asparagus (our star ingredient in the recipe below!) avocados, Brussels sprouts, blackberries and flaxseeds are great sources. 

Eat more protein

Sure protein builds muscles. But it’s responsible for so much more, especially when it comes to weight management and weight loss. Eating plenty of protein can help increase your satiety and lower your appetite.

But protein can also increase your metabolic rate, or the speed at which your metabolism burns calories. Multiple research studies show that protein has a helpful effect on both weight loss and abdominal fat. Both a research review and a study found that body fat mass and weight decreased on higher-protein diets. And a number of observational research studies, including a study of multi-ethnic populations and a 2012 study, showed that diets high in high-quality protein are inversely associated with abdominal fat.

Or, to put it simply, eating more protein leads to less belly fat.

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Cooking demo

A great way to get plenty of belly fat fighting nutritional benefits? Eat fatty fish to get your fill of high-quality protein. You’ll get more bang for your buck in each bite. But fish and other kinds of meat aren’t the only sources of protein. You can also try eggs, the other star ingredient in Chef Seamus’ recipe of the week, as well as dairy. Put these foods to work to help lower visceral fat with this absolutely delicious recipe for Soft Cooked Egg with Grilled Asparagus & Citrus Emulsion. The full recipe, as always, can be found in your keto reset challenge cookbook!

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Show Your Liver Some Love: A Clean Eating Webinar

Join Clean Eating dietitians Tiffani Bachus and Erin Macdonald for an exclusive webinar all about liver health and wellness.