Abdominal or abdominal obesity is an important risk factor for diabetes, metabolic syndrome, and heart disease. This is a very common condition. For example, in the United States, one in three adults suffers from it. Internal (visceral) fat deposits are more hazardous to health than subcutaneous fat.
Standard anti-obesity measures (diet, physical activity) can help combat fat deposits. However, they are often ineffective. Therefore, the authors of the new study wanted to know if dietary methods that are not based on calorie restriction could help with this problem.
Johns Hopkins University recommends:
- Know your waist size, even if you are not obese. The risk of developing diseases associated with obesity increases with a waist circumference of more than 1 meter in men and 89 centimeters in women, according to the US Centers for Disease Control and Prevention.
- Aerobic exercise (jogging, walking, aerobics, cycling) is arguably the main method of fighting internal fat. The criterion for their intensity can be a speaking test. When doing the exercises, it should be possible to speak normally, but not sing.
- Strength exercises should be alternated with aerobic exercises.
- Limit the amount of fat in your diet. Include more vegetables, fruits, and whole grains in it.
Official Australian guidelines give slightly different guidelines:
- Exercise for at least 30 minutes every day.
- Follow a healthy diet.
- Do not smoke.
- Drink less sugary drinks.
- Get enough sleep.
Scientists from the United States and Great Britain have paid attention to the dietary properties of avocado, since it contains components that are useful for metabolism – unsaturated fatty acids, carotenoids, fiber, and others. Previous studies have shown that people who regularly eat avocados are less likely to have abdominal obesity. In a new scientific paper, the authors wanted to show a comparison of the effects of adding avocado to the diet with normal (not reduced) calories.
The study involved 105 people aged 25-45 years. Each of them was overweight. About half of them received one avocado in addition to their regular meals for 12 weeks. The second group received the same food, but without the avocado.
At the end of the study, the researchers found that the women who ate the avocado had more body fat decreased than the women in the control group. Their index of the ratio of internal and subcutaneous fat decreased. Scientists have come to the conclusion that in women, avocados can help redistribute fat in the body, reduce its deposits around the organs.
In men, the amount of internal fat did not decrease with the consumption of avocados. In neither men nor women, such a diet did not lead to an improvement in tissue sensitivity to insulin (this is a marker of improved metabolism).
“While consuming avocados daily did not alter glucose tolerance, we found that this dietary pattern had a positive effect on fat distribution. That the effect was only seen in women tells us about the potential role of gender in response to dietary interventions, ”said Naiman Khan of the University of Illinois, co-author of the study.