What is Visceral Fat?

Visceral fat [vis-er-uhl] is the official name for the fat inside a big “beer belly”.  It is not the same as subcutaneous fat [suhb-kyoo-tey-nee-uhs] found under the skin. Visceral fat and subcutaneous fat may, or not, appear together. Subcutaneous fat is stored in the hips, thighs, butt, back, and back of the arms.  Most of the body's fat is subcutaneous, especially in women. 

Visceral fat is a real trouble maker. It causes metabolic syndrome and chronic inflammation that leads to heart disease and diabetes.  Visceral fat literally encrusts the vital organs, the kidneys, liver, stomach, and others.  The abdominal cavity that houses the organs is called the “viscera” and those are the “visceral organs" -  buried in “visceral fat".
Visceral fat contributes to high blood pressure by squeezing the kidneys, working them and wearing them out.  It also drains directly into the liver where it infiltrates, replacing functional tissue with fat.  Research in a large urban center in the United States found "fatty liver" in one-third of adults surveyed.  Fatty liver can lead to cirrhosis.

From Whence It Came
Visceral fat is related to eating too many easily digested carbohydrates - simple sugars and processed starches - and then by not burning off the glucose they supply.  Visceral fat is biochemically programmed to take up extra glucose and turn it into even more visceral fat!  Its job is to take carbohydrates out of the system when the liver stores are full.  Studies also suggest that saturated fat increases visceral fat but unsaturated fat does not.  When it comes to beer, a study of alcohol showed that a pattern of drinking large amounts of any alcohol at once (binge drinking) leads to visceral fat but daily drinking of small amounts does not.

A Measure of Health

Visceral fat is a predictor of health risk. Measure visceral fat (with a tape measure) to see if you have too much.  It cannot be measured by the bathroom scale, by the special scale that measures body-fat, nor the BMI chart.  The best way to measure visceral fat is by CT scan or MRI, but they are too expensive for routine use.
Waist circumference is the proxy measure for visceral fat. To take the measurement, use a flexible tape, stand up straight, and breathe naturally.  Place the flat tape around the bare abdomen in line with the navel.  Do not compress the skin.

A waist circumference of 35 inches (88 cm) or more for a woman, and 40 inches (102 cm) or more for a man, is a sign of too much visceral fat. 

Note: Waist circumference is an important measure of visceral fat in men, although in women, a larger waist has more to do with subcutaneous fat.  A BMI over 35 negates the usefulness of waist circumference for both sexes.
Melt Visceral Fat
To shed visceral fat, stop the cycle of eating too many calories, carbohydrates and fats, and then burn the visceral fat for energy to fuel physical activity.  Cardio-type exercise has been shown to melt away visceral fat.  Even modest exercise, like walking 30-45 minutes five days a week, can make a big difference.
Research shows the Mediterranean Diet eaten within a calorie budget does a good job of reducing visceral fat.  Mediterranean food is primarily plants – vegetables and fruit, beans, whole grains, and olives and nuts - along with fish and a bit of red meat.
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