First, how do I know if I have visceral fat?

Fat that can be caught by hand = subcutaneous fat, and fat that can't be caught by hand = visceral fat.

Second, where does visceral fat come from?

Excessive sugar intake is the main reason. When the blood sugar is high after a meal, the insulin secreted in order to lower the blood sugar will convert excess sugar (glucose) into visceral fat and so on. Because only insulin in the human body can lower blood sugar, if the pancreatic function is reduced, it will lead to diabetes.

Tips for reducing visceral fat:

1. Reduce or not eat fine rice flour. Rootstock foods have high sugar content, and eat less potatoes, taro and sweet potatoes. If you must eat staple food, it is recommended to choose dark staple food such as brown rice, black rice, Redmi, whole wheat flour bread, whole wheat flour noodles or pure buckwheat noodles.

2. Quit snacks, juice and other desserts, and try to eat foods with low sugar content such as meat, fish, eggs and vegetables. While controlling sugar, protein and fat can be ingested to ensure the calories needed for growth.

The daily activities of the body determine the food intake. 80% people don't have to care about calorie intake. They only need to control sugar and reduce visceral fat, and the remaining 20% need to control calorie intake slightly. People with low level of physical activity should not consume too many calories.

4. protein is good for health and weight loss. Protein can eat meat, fish and shellfish, eggs, soybeans and bean products, and fat can be eaten through soybean oil and olive oil. As long as you start to strictly control sugar, you can lose 2~3 kilograms in just a few days. This is not because the body fat is reduced, but because insulin is no longer over-secreted, and the body excretes excess water to eliminate edema.

5. Pay attention to the order of eating dinner. Even if sugar is controlled, the liver can use protein (amino acid) to produce sugar (glucose) to maintain the normal blood sugar level in the human body. This process is called gluconeogenesis. Only "sugar" can improve blood sugar level. Protein, fat, vitamins, minerals and dietary fiber can effectively relieve postprandial blood sugar rise.

Dietary rules for controlling sugar:

While controlling sugar, we should eat more protein and fat. Try to eat less when you have to eat staple food (rice, pasta). But it doesn't mean you don't eat. You eat enough carbohydrates every day. You can drink sugar-free drinks such as water and tea. Fruit juice and sweet carbonated drinks can't be drunk. You can eat vegetables and seaweed with low sugar content and try not to eat fruit. Actively ingest olive oil, fish oil (EPA, DHA)/ deep sea fish, reduce the intake of saturated fat, eat fish oil in a balanced way and try to choose foods without chemical additives. The cleaner the ingredients, the better. Snacks are best based on cheese and nuts, and snacks and dried fruits can be eaten less.