[00:00] The most dangerous type of fat we carry is tucked&nbsp; deep inside our belly. But the good news is you&nbsp;&nbsp; can reverse it in weeks with little to no effort.&nbsp; So today we're going over the exact action plan to&nbsp;&nbsp;
[00:14] reverse visceral fat and fatty liver and see&nbsp; results fast, even without cutting calories,&nbsp;&nbsp; even without losing weight. All backed by the&nbsp; latest science. We'll also look at the worst foods&nbsp;&nbsp;
[00:26] that are holding you back and some foods that are&nbsp; sold as healthy but can actually harm you. And at&nbsp;&nbsp; the end of the video, I want to share a supplement&nbsp; that has some incredible results, cuts liver fat&nbsp;&nbsp; in half without making any other changes. The most&nbsp; deadly diseases of our society, heart disease,&nbsp;&nbsp;
[00:44] diabetes, cancer, are driven to a large extent&nbsp; by fat. But it's not the visible fat right under&nbsp;&nbsp; the skin that we can pinch. It's the hidden fat&nbsp; around our organs like the liver and the pancreas,&nbsp;&nbsp;
[00:58] what we call visceral fat and especially the&nbsp; fat inside those organs. One important factor&nbsp;&nbsp; revealed by the latest studies to reverse this&nbsp; fat are polyphenols. Polyphenols are natural&nbsp;&nbsp;
[01:12] compounds that fight inflammation and oxidation. A&nbsp; recent randomized control trial showed spectacular&nbsp;&nbsp; results. They put 100 overweight participants on a&nbsp; traditional Mediterranean diet. Healthy fats like&nbsp;&nbsp;
[01:26] olive oil and walnuts, fruits and vegetables, some&nbsp; fish and poultry instead of red meat. A second&nbsp;&nbsp; group ate what they call a green Mediterranean&nbsp; diet. Same as the first one, but supplemented&nbsp;&nbsp; with extra polyphenols. Green tea, three to four&nbsp; cups a day, and a green shake with 100 grams a&nbsp;&nbsp;
[01:44] day of duckweed, which is an aquatic plant high in&nbsp; polyphenols. This group on the green Mediterranean&nbsp;&nbsp; diet saw twice the reduction in liver fat as&nbsp; the group eating the regular Mediterranean diet&nbsp;&nbsp;
[01:57] without the added extra polyphenols even though&nbsp; they both ate the same number of calories and lost&nbsp;&nbsp; a similar amount of body weight. At the end of&nbsp; the trial, half of the participants on the green&nbsp;&nbsp;
[02:10] Mediterranean diet had reversed their diagnosis&nbsp; of fatty liver or NAFLD, non-alcoholic fatty liver&nbsp;&nbsp; disease. So, this is a pretty stunning result.&nbsp; Now, this is a longer trial, lasted for 18 months,&nbsp;&nbsp;
[02:25] but we know from other studies it's possible&nbsp; to achieve striking results much faster still.&nbsp;&nbsp; For example, another polyphenol, curcumin, can&nbsp; reduce liver fat in only eight weeks. Curcumin is&nbsp;&nbsp;
[02:38] the active ingredient in turmeric, which is often&nbsp; used in Indian cuisine, and it's best consumed&nbsp;&nbsp; together with pepper to increase its absorption.&nbsp; Other good sources of polyphenols include dark&nbsp;&nbsp;
[02:50] chocolate and cocoa powder. Some spices like&nbsp; cloves are some of the most concentrated sources&nbsp;&nbsp; of polyphenols and different kinds of berries&nbsp; and nuts like hazelnuts or pecans and artichokes,&nbsp;&nbsp;
[03:05] red onions and flax seeds. One of the most&nbsp; powerful sources of concentrated polyphenols is&nbsp;&nbsp; matcha tea. Matcha is a powder made from green tea&nbsp; leaves. But unlike regular green tea, in matcha&nbsp;&nbsp;
[03:18] they use the entire leaf. So the concentration of&nbsp; polyphenols is higher. Matcha is particularly high&nbsp;&nbsp; in catechins which are specific polyphenols that&nbsp; mediate a lot of the benefits of green tea. Okay.&nbsp;&nbsp;
[03:31] The next important nutrient you want to include is&nbsp; protein. Protein helps us feel full. It helps with&nbsp;&nbsp; satiety. It also shuts down fat production in the&nbsp; liver and it increases fat breakdown. So the net&nbsp;&nbsp;
[03:44] result is a reduction of liver fat. One randomized&nbsp; control trial found that increasing protein intake&nbsp;&nbsp; from 10% of calories to 30% resulted in a 42% drop&nbsp; in liver fat in only 3 weeks. And this was despite&nbsp;&nbsp;
[04:01] a similar amount of weight loss on both diets.&nbsp; So again, it's possible to get these incredibly&nbsp;&nbsp; striking results and get them fast, even without&nbsp; losing additional body weight. Don't get me wrong,&nbsp;&nbsp; I'm not saying that weight loss doesn't matter.&nbsp; It's incredibly powerful. Losing substantial body&nbsp;&nbsp;
[04:18] weight and excess body fat is one of the most&nbsp; powerful triggers to reduce visceral fat and&nbsp;&nbsp; liver fat. In fact, almost any diet that delivers&nbsp; substantial weight loss results in a reduction of&nbsp;&nbsp;
[04:30] liver fat and visceral fat, even diets that are&nbsp; not healthy long term. For example, one of the&nbsp;&nbsp; most impressive results in this field comes from&nbsp; the UK. The direct trial conducted by Roy Taylor's&nbsp;&nbsp; team. They took patients with type two diabetes&nbsp; and put them on a drastic weight loss diet,&nbsp;&nbsp;
[04:46] only 600 calories a day from liquid shakes that&nbsp; replaced most of their food. The participants lost&nbsp;&nbsp; weight rapidly, as you might imagine, with that&nbsp; caloric intake, and 30% of their liver fat melted&nbsp;&nbsp;
[04:59] away in the first week alone. Over the total eight&nbsp; weeks of the trial, they lost 70% of their liver&nbsp;&nbsp; fat. They also normalized their fasting blood&nbsp; sugar in one week. 7 days. Remember, these were&nbsp;&nbsp;
[05:12] diabetic patients. After 7 days, they're no&nbsp; longer diabetic, at least by that metric. So,&nbsp;&nbsp; obviously a stunning result. Important to know&nbsp; for people who carry a lot of excess fat mass&nbsp;&nbsp; and have type 2 diabetes. Now, 600 calories&nbsp; a day isn't really a sustainable diet. So,&nbsp;&nbsp;
[05:30] we need long-term solutions. And what science&nbsp; has shown is that you can specifically target&nbsp;&nbsp; liver fat and visceral fat, even if you're not&nbsp; cutting calories or losing body weight in general.&nbsp;&nbsp; So even if you look at your scale and it's not&nbsp; budging much, don't get discouraged, it doesn't&nbsp;&nbsp;
[05:46] necessarily mean that you're not losing fat where&nbsp; it really counts. Okay. Next important factor is&nbsp;&nbsp; the type of fats that we eat. When it comes to&nbsp; visceral fat and liver fat, people often talk&nbsp;&nbsp; about carbs and types of carbs, and that matters.&nbsp; But it turns out that the types of fats that we&nbsp;&nbsp;
[06:03] eat also play a central role. And many ideas that&nbsp; people have about fat types are just plain wrong.&nbsp;&nbsp; Many studies have shown that healthy fats such as&nbsp; the ones found in olive oil, avocados, walnuts,&nbsp;&nbsp;
[06:17] fatty fish, help reduce liver fat. Specifically,&nbsp; a systematic review and meta-analysis found that&nbsp;&nbsp; favoring unsaturated fats like the ones in olive&nbsp; oil and walnuts reduced liver fat content. And a&nbsp;&nbsp;
[06:31] randomized control trial showed that canola oil,&nbsp; which has a similar composition to olive oil,&nbsp;&nbsp; same ballpark, had the same effect, substantial&nbsp; reduction in liver fat in only 12 weeks. Now, this&nbsp;&nbsp; effect of healthy fats is stronger when people are&nbsp; overeating, eating too many calories. But we also&nbsp;&nbsp;
[06:48] see it when calories are steady and people are&nbsp; not gaining or losing weight. And the beautiful&nbsp;&nbsp; thing about understanding these principles we're&nbsp; going over is you can apply these to any diet you&nbsp;&nbsp; like. Lower carb, higher carb, vegan or not,&nbsp; keto or not, with or without fasting. They can&nbsp;&nbsp;
[07:03] all work to reduce visceral fat and liver fat. And&nbsp; they've all been shown to work quite powerfully.&nbsp;&nbsp; It's not that any diet works. It's that a variety&nbsp; of dietary compositions can work if you push the&nbsp;&nbsp;
[07:16] right buttons, which is exactly what we're going&nbsp; over. Okay, so now we have the basic building&nbsp;&nbsp; blocks. We can put together our ideal visceral&nbsp; fat and liver fat busting meal, but we also want&nbsp;&nbsp;
[07:29] to make sure we avoid the worst foods. refined&nbsp; processed carbohydrates, commercial baked goods,&nbsp;&nbsp; soda, refined sugars, artificial cereal, cookies,&nbsp; and cakes. The purified concentrated fructose and&nbsp;&nbsp;
[07:45] other refined sugars in these foods wreak havoc&nbsp; in your liver. Whole fruit on the other hand&nbsp;&nbsp; like an apple or a pear or an orange is fine&nbsp; and actually beneficial because the fiber in&nbsp;&nbsp;
[07:59] fruit slows down the digestion process and also&nbsp; because fruit contains many other compounds&nbsp;&nbsp; like vitamins and antioxidants and polyphenols as&nbsp; we've talked about. So fruit is fine and actually&nbsp;&nbsp;
[08:12] beneficial. We also want to watch out for foods&nbsp; very concentrated in saturated fats. Large amounts&nbsp;&nbsp; of butter, palm oil, coconut oil, lard, tallow,&nbsp; processed meats like bacon or cold cuts, some&nbsp;&nbsp;
[08:28] processed desserts. Randomized trials have shown&nbsp; that saturated fat leads to liver fat accumulation&nbsp;&nbsp; even more than simple sugars. Now, some foods are&nbsp; sold as healthy out there. They have an aura, but&nbsp;&nbsp;
[08:42] they're actually holding you back. Yogurt. Most&nbsp; commercial brands are very high in added refined&nbsp;&nbsp; sugars. So, you want to favor sugar-free yogurts,&nbsp; unsweetened. Same exact logic with most commercial&nbsp;&nbsp;
[08:55] juices and packaged drinks. Don't be fooled by the&nbsp; pictures of beautiful fruit on the package. Check&nbsp;&nbsp; the label. Most of these packaged drinks have a&nbsp; lot of added refined sugars. So, ideally, you want&nbsp;&nbsp; to favor water, tea, or coffee. Energy drinks,&nbsp; the exact same logic. Many of those brands have&nbsp;&nbsp;
[09:12] a lot of added sugar, and alcohol unfortunately is&nbsp; also bad news for your liver. Okay, so putting all&nbsp;&nbsp; of these pieces together, a great meal, a great&nbsp; lunch or dinner would be lightly grilled salmon,&nbsp;&nbsp;
[09:25] brings that protein, brings the healthy fats.&nbsp; A side of greens like arugula with some red&nbsp;&nbsp; onion for example. If you can handle a more exotic&nbsp; salad, you can mix some walnuts, you can mix some&nbsp;&nbsp;
[09:37] berries in there to pack some more polyphenols,&nbsp; olive oil and lemon is a great default dressing&nbsp;&nbsp; for your salad. And then sparkling water or some&nbsp; unsweetened green tea or matcha to drink. Now,&nbsp;&nbsp;
[09:50] if that's not filling enough for you, you can have&nbsp; a side of legumes, for example, some chickpeas&nbsp;&nbsp; or some lentils. Or you can mix those in your&nbsp; salad. Those bring some extra protein and some&nbsp;&nbsp; extra fiber. And for dessert, a piece of fruit or&nbsp; a couple squares of dark chocolate or both. Okay,&nbsp;&nbsp;
[10:06] a couple more ideas for snacks, unsweetened Greek&nbsp; yogurt. If it's too plain for you, you can add&nbsp;&nbsp; some fruit to it, some berries, for example. Or&nbsp; you can add some natural sweetener like stevia or&nbsp;&nbsp;
[10:18] allulose. A boiled egg is another option. Contains&nbsp; some protein. It's also a good source of choline,&nbsp;&nbsp; which is another important nutrient for your&nbsp; liver metabolism and liver health. And lastly,&nbsp;&nbsp;
[10:30] I want to talk about a quite impressive&nbsp; supplement. A randomized double blind&nbsp;&nbsp; placebo-controlled trial gave people with fatty&nbsp; liver resistant starch. So resistant starch is a&nbsp;&nbsp; type of carbohydrate that doesn't get broken down&nbsp; in the small intestine. It resists digestion and&nbsp;&nbsp;
[10:48] it's present in different foods. Whole grains&nbsp; have some, legumes have some. The one they use&nbsp;&nbsp; specifically is called RS2, resistant starch 2&nbsp; from corn. So, this is a powdered supplement.&nbsp;&nbsp;
[11:01] They had the participants mix this in water twice&nbsp; a day before meals and drink it. And they used 40&nbsp;&nbsp; grams a day total of resistant starch. And after&nbsp; 4 months of this practice, their liver fat was cut&nbsp;&nbsp;
[11:13] in half. The control group got the same number&nbsp; of calories from regular starch. There was no&nbsp;&nbsp; significant change to their liver fat. There&nbsp; was no other intervention, no changes to their&nbsp;&nbsp;
[11:25] diet otherwise, no changes to their exercise.&nbsp; So, this is a pretty striking result for just&nbsp;&nbsp; consuming two different types of starch. Now,&nbsp; there is a caveat here. This type of starch,&nbsp;&nbsp; this type of supplement that they used, RS2, is&nbsp; not commonly available for sale to the public.&nbsp;&nbsp;
[11:42] I've seen a brand or two that offer this, so I'll&nbsp; link that in the description. I don't sell it. I'm&nbsp;&nbsp; not involved. I don't have a horse in the race.&nbsp; If you're aware of other brands that sell this,&nbsp;&nbsp; please link in the comments for viewers to see as&nbsp; well. What about exercise? Well, one workout has&nbsp;&nbsp;
[11:56] been shown to cut liver fat in half in only eight&nbsp; weeks. We covered that in this previous video.