Specific Foods to Burn Visceral Fat: Randomized Controlled Trial

Visceral Fat is the worst type of fat. It’s the fat that sits around your internal organs, promotes inflammation, and is specifically linked to poor cardiovascular and metabolic health. If you want to burn a particular type of fat, it’s visceral fat. In this video we walk through a Randomized Controlled Trial comparing 3 diets and highlight one particular Low-Carbohydrate Mediterranean-style diet that appears especially effective at burning away visceral fat. We also discuss foods containing compounds that might give you an edge over visceral fat to optimize your metabolic health. Chapters 0:00 – Eviscerate Visceral Fat! 0:58 – Randomized Control Trial, Methods 2:55 – Randomized Control Trial, Results 4:02 – Breaking Down the Mechanisms 6:18 – Polyphenols, Hippuric Acid and Urolithin A 7:40 – You Are an Individual! 7:50 – Closing Thoughts Study: Zelicha H. et al. The effect of high-polyphenol Mediterranean diet on visceral adiposity: the DIRECT PLUS randomized controlled trial. BMC Med 2022. PMID: 36175997 Glossary of Terms (Alphabetical): Benzoic Acid: A simple naturally occurring compound and precursor(s) to Hippuric Acid. Brown/Beige Fat: Type of fat tissue that burn calories as heat due to uncoupling of mitochondria. This is called “thermogenesis.” The difference between Brown and Beige fat has to do with their precursor cells. Brown fat has a different precursor than typical “white” (energy storage) fat, whereas Beige fat comes from the white fat lineage and develops increased capacity to promote thermogenesis and burn energy as heat. Ellagitannins: A diverse group of polyphenols, and precursor(s) to Urolithin A. Hippuric Acid: A glycine derivative of benzoic acid that is made by gut bacteria and associated with more microbiome diversity. Subcutaneous Fat: Fat that's stored under the skin and can be pinched. Urolithin A: An “anti-obesity” agent that can increase energy expenditure by increasing thermogenesis in brown/beige fat. Urolithin A is not found directly in food but is made by gut microbes from ellagitannins. Visceral Fat: Fat stored around organs that’s inflammatory and contributes to poor metabolic health, inflammation, and cardiovascular disease. Wolffia Globosa, Duckweed: The smallest known flowering plant (0.004–0.008 inches in diameter) that – interestingly – contains B12 and protein and being studied for space agriculture. Nutritional Guide The original plan was to create a printable one-page guide to go with this video. Unfortunately, upon deeper review, there weren’t consistent data on the specific Ellagitannin, Hippuric Acid, and Benzoic Acid contents of particular foodstuffs. Urolithin A isn’t found in food naturally. Therefore, below are listed foods by relative content of a given nutrient, understanding there is decent variation ever for a specific food item. Ellagitannins Berries, especially cloudberries, artic bramble, raspberries, strawberries, and sea buckthorn. Note: High latitude berries, e.g. cloudberries and artic bramble, appear to be particularly rich in ellagitannins Other fruit: Pomegranate Nuts: Walnuts are highest in ellagitannins, followed by Hazelnuts, Pecans and Almonds. Teas: Green teas and Cistus incanus tea, particularly from Turkey, Albania, and Greece Wine: Particularly Blackberry wine made with Andean blackberries. Some have ellagitannins contents as high as ~1200 mg/L. Hippuric Acid and/or Benzoic Acid (benzoic acid is converted into hippuric acid) Berries: Including bilberries, strawberries, raspberries, and cloudberries. Note: The highest benzoic acid appears to be the Scottish Strawberry, with ~1300 mg/kg benzoic acid. Dairy Products: Cheese and Yogurts contain benzoic acid. Note: Fermented dairy and blue cheeses have additional probiotic benefits. This guide was composed with help from Consensus AI. For more about Consensus, see my partners page: https://www.nicknorwitz.com/pages/par... Acknowledgements: This video and thumbnail are based on a model from my friend, Thomas DeLauer. His video was a banger, so I decided to do a replication with modification, with his awareness and permission. It’s nice to have friends with whom who you can share content ideas, hopefully to mutual benefit. Here, credit goes to Thomas for bringing these data to my attention. #visceralfat #lowcarb #metabolism #walnuts #greentea #polyphenols #mitochondria #healthyeating #nutritiontips #staycurious