Expert's opinion
Expert's opinion
The article is a subjective view on this topic written by writers specializing in medical writing.
It may reflect on a personal journey surrounding struggles with an illness or medical condition, involve product comparisons, diet considerations, or other health-related opinions.
Although the view is entirely that of the writer, it is based on academic experiences and scientific research they have conducted; it is fact-checked by a team of degreed medical experts, and validated by sources attached to the article.
The numbers in parenthesis (1,2,3) will take you to clickable links to related scientific papers.
Keto Diet For Belly Fat 2024: Benefits & Tips To Follow
Updated on
- Written by Dr. David Ibikunle, MD
Medically reviewed by
Dr. Maya Frankfurt, PhD
In today’s health-conscious society, individuals often strive to achieve their ideal muscle mass and shape. One area of particular concern for many people is belly fat. Belly fat, or visceral fat, is located deep within the abdominal cavity and surrounds vital organs.
Excessive belly fat has been linked to various health issues, including an increased risk of heart disease, type 2 diabetes, and certain cancers. Thus, using effective strategies to ketosis burn belly fat has become a priority for many individuals seeking to improve their well-being.
Meanwhile, the keto diet has been shown to reduce belly fat storage by utilizing abdominal fats for energy. In this article, you will discover the role of a ketogenic diet in reducing belly fat. This article will also provide information on essential tips that promote a healthy lifestyle.
Key Takeaways
- The ketogenic diet has improved several factors associated with belly fat accumulation, including inflammation and insulin sensitivity.
- Keto diet benefits are enhanced metabolic rate, boosted self-confidence & mental well-being, enhanced cardiovascular health, etc…
- Tips to lose belly fat by keto diet are considered keto-friendly protein powder, MCT Oil, etc…
Keto Diet For Belly Fat
By understanding the underlying mechanisms, you can make informed decisions about incorporating the keto diet into your weight loss journey. The ketogenic diet has improved several factors associated with belly fat accumulation, including inflammation and insulin sensitivity. These benefits further contribute to stubborn belly fat loss and losing weight. Nevertheless, seeking guidance from healthcare professionals before adhering to a keto diet plan is crucial.
How Does A Ketogenic Diet Burn Fat?
A ketogenic diet primarily shifts the body’s metabolism, causing it to rely on fats as an energy source, instead of carbohydrates. By increasing fat consumption and reducing carbohydrate intake, the body will enter a state known as ketosis. In this state, the stored fats release ketones, providing energy for the brain and body.
Below are other means by which the keto diet burns fat:
- Reduction in insulin levels: Carbohydrate intake raises blood sugar levels, leading to high insulin secretion. Meanwhile, insulin promotes fat storage. In a keto diet, carbohydrate intake is significantly reduced, resulting in lower blood sugar levels and a subsequent decrease in insulin secretion. With lower insulin levels, the body is more inclined to use stored fat as an energy source.
- Increased fat oxidation: In ketosis, carbohydrates are less available, forcing the body to break down stored fat and dietary fat into fatty acids. These fatty acids are then converted into ketones in the liver through ketogenesis. As the body continues to utilize fat for energy, individuals lose belly fat.
- Appetite suppression: Another way the keto diet promotes belly fat burning is through appetite suppression. An adequate low-fat diet and protein intake induce a feeling of satiety, reducing hunger and decreasing calorie consumption. Hence, keto diets create a calorie deficit essential for weight loss and burning fat[1].
- Mitochondrial function: Mitochondria are the cellular powerhouses responsible for producing energy in the form of adenosine triphosphate (ATP). Mitochondria also help metabolize fatty acids through a process called beta-oxidation. On the other hand, the ketogenic diet assists in enhancing mitochondrial function[2]. With improved mitochondrial function, the body becomes more adept at generating energy from fats and ketones.
Keto Diet Benefits For Losing Belly Fat
How to lose belly fat goes beyond aesthetic improvements. It offers many health benefits that can positively impact overall well-being.
Enhanced Metabolic Rate
People often ask, do carbs make you fat? Carbs contribute to belly fat, which also affects metabolic rate[3]. This means that when you lose belly fat, the body becomes more efficient at burning calories and utilizing energy.
Meanwhile, a high metabolic rate supports weight management and prevents weight regain. Belly fat produces hormones and adipokines, which can profoundly affect metabolism. Excess body fat disrupts the balance of these hormones, leading to metabolic dysregulation. When you lose belly fat, it restores hormonal balance, promoting better metabolic function.
Boosts Self Confidence & Mental Wellbeing
The benefits of losing belly fat extend beyond physical changes. Physical activity and a healthy diet have positively impacted mental health. Regular exercise releases endorphins, known as “feel-good” hormones, that can improve mood and reduce stress and anxiety.
When individuals are confident about their physical appearance, they are more likely to engage in social activities. This can lead to improved social interactions, deeper connections with others, and an overall sense of belonging and well-being. Positive changes in self-confidence[4] can also enhance romantic relationships and overall satisfaction in interpersonal relationships.
Enhanced Cardiovascular Health
Excess belly fat is a significant risk factor for heart disease. It is characterized by high levels of triglycerides and low levels of high-density lipoprotein (HDL) cholesterol. This lipid imbalance contributes to atherosclerosis, where plaque builds up in the arteries.
Individuals who lose fat can improve their lipid profiles and lower the risk of cardiovascular diseases[5], heart attacks, and strokes. Belly fat has also been linked to elevated blood pressure. The adipose tissue in the abdominal region produces hormones and substances that strain the cardiovascular system. When ketosis burns belly fat, blood pressure levels tend to decrease, reducing the risk of developing hypertension.
Keto Belly Fat: Tips To Follow
If you’re considering a keto diet for belly fat, here are some tips to help you follow the diet effectively:
Consider Keto-Friendly Protein Powder
Using keto protein powder can be a helpful addition to your diet when aiming to lose belly fat. However, look for protein powders designed explicitly for a ketogenic diet or those with low carbohydrate content. Read the nutrition label and select a powder with minimal sugars or fillers that could increase your carbohydrate intake.
Some protein powders may contain artificial sweeteners or flavors that can impact your taste preferences or digestion. However, protein powders should not replace whole foods in your diet. Protein powders are best used as a supplement to meet your protein needs alongside a well-rounded ketogenic diet. This includes a variety of nutrient-dense whole foods like vegetables, oils with low fat, and other protein sources.
Consider MCT Oil
MCT (medium-chain triglyceride) oil is a type of fat that has gained popularity for its potential benefits in losing weight. Unlike other fats, MCTs are quickly transported to the liver[6] and converted into energy. This thermogenic process increases energy expenditure and can boost overall calorie burning, including abdominal fat.
It is always essential to buy the best MCT oils to help promote a feeling of fullness and reduce appetite. When consumed, the best MCTs will stimulate the release of hormones that signal satiety, such as peptide YY and leptin. By reducing appetite, MCT oil may aid in calorie control and reduce overeating.
Choose Healthy Fats
When planning a keto diet to lose belly fat, including healthy fats is crucial. Olive oil is rich in monounsaturated fats, which help to reduce abdominal fat. You may add extra virgin olive oil to your salad dressings, cooking, or drizzle over-cooked vegetables. Also, aim to include fatty fish[7] in your diet 2-3 times weekly, including mackerel, sardines, and salmon.
Natural nut butter, such as almond or peanut butter, provides healthy fats, protein, and fiber. Choose varieties without added sugars or hydrogenated oils. You can enjoy them as a spread on whole grain toast, in smoothies, or as a dip for fruits and vegetables.
Include Adequate Fiber
High-fiber foods are often lower in calories and can help reduce overall fat mass. They take longer to digest, which can help control appetite and prevent excessive snacking or overconsumption of energy-dense foods. Fiber[8] also aids in maintaining a healthy digestive system. This adds bulk to the stool and promotes regular bowel movements and a healthy digestive system contributes to a flatter abdomen.
Conclusion
In addition to keto diets, get involved in intense exercise. This will boost your result, as you have a greater potential for visceral fat loss. You may also consult a healthcare provider or dietitian for a tailored keto meal plan or when using keto fat-burning pills to lose belly fat. Overall, ensure your meals are low in carbs.
Frequently Asked Questions
A keto diet can help to reduce abdominal fat. These diets include high-fat and low-carb meals.
Typically, ketosis helps people to lose belly fat within a few weeks (usually between 1-2). However, factors such as metabolic rate and dietary habits are responsible for the varied results in individuals.
Measuring your body composition involves various methods. These include skinfold test, Bioelectrical Impedance Analysis, Hydrostatic Weighing, and Air Displacement BodPod.
The standard weight size is primarily dependent on an individual’s preferences. Thus, you can achieve a normal weight, but it requires a commitment to exercise and a proper meal plan.
Individuals with belly fat are at high risk of developing heart disease. Thus, endeavor to remove unwanted belly fat to avoid high blood pressure, diabetes, and other heart-related diseases.
Accumulating high belly fat is unhealthy and should be treated with utmost attention. It could lead to elevated triglycerides, abnormal blood sugar levels, and low HDL cholesterol.
You can calculate your body weight using the Body Mass Index (BMI). This will help to identify the ideal body size in proportion to your height. Thus, people with higher waist circumference should adhere to a keto diet.
You can measure your calorie intake by multiplying your daily activity level by your Body Mass Index. You may also use portion size to control the calories consumed per meal.
+ 8 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Roekenes, J. and Martins, C. (2021). Ketogenic diets and appetite regulation. [online] 24(4), pp.359–363. doi:https://doi.org/10.1097/mco.0000000000000760.
- Milder, J.B. and Patel, M. (2012). Modulation of oxidative stress and mitochondrial function by the ketogenic diet. [online] 100(3), pp.295–303. doi:https://doi.org/10.1016/j.eplepsyres.2011.09.021.
- Vidali, S., Sepideh Aminzadeh, Lambert, B., Rutherford, T., Sperl, W., Kofler, B. and Feichtinger, R.G. (2015). Mitochondria: The ketogenic diet—A metabolism-based therapy. [online] 63, pp.55–59. doi:https://doi.org/10.1016/j.biocel.2015.01.022.
- Ann Christin Rivenes, Harvey, S.B. and Arnstein Mykletun (2009). The relationship between abdominal fat, obesity, and common mental disorders: Results from the HUNT Study. [online] 66(4), pp.269–275. doi:https://doi.org/10.1016/j.jpsychores.2008.07.012.
- Kosinski, C. and Jornayvaz, F.R. (2017). Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. [online] 9(5), pp.517–517. doi:https://doi.org/10.3390/nu9050517.
- Shubham Nimbkar, Leena, M.L., Moses, J.A. and C. Anandharamakrishnan (2022). Medium chain triglycerides (MCT): State‐of‐the‐art on chemistry, synthesis, health benefits and applications in food industry. [online] 21(2), pp.843–867. doi:https://doi.org/10.1111/1541-4337.12926.
- Thorsdottir, I., H Tomasson, Ingibjorg Gunnarsdottir, Gisladottir, E., Kiely, M., Parra, M.D., Bandarra, N.M., Schaafsma, G. and J. Alfredo Martínez (2007). Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content. [online] 31(10), pp.1560–1566. doi:https://doi.org/10.1038/sj.ijo.0803643.
- Slavin, J.L. (2005). Dietary fiber and body weight. [online] 21(3), pp.411–418. doi:https://doi.org/10.1016/j.nut.2004.08.018.
Written by:
Dr. David Ibikunle, MD
Medically reviewed by:
Medically reviewed by:
