#1 Meal to Reverse Belly Visceral Fat FAST

[00:00] The most dangerous type of fat we carry is tucked  deep inside our belly. But the good news is you   can reverse it in weeks with little to no effort.  So today we're going over the exact action plan to  

[00:14] reverse visceral fat and fatty liver and see  results fast, even without cutting calories,   even without losing weight. All backed by the  latest science. We'll also look at the worst foods  

[00:26] that are holding you back and some foods that are  sold as healthy but can actually harm you. And at   the end of the video, I want to share a supplement  that has some incredible results, cuts liver fat   in half without making any other changes. The most  deadly diseases of our society, heart disease,  

[00:44] diabetes, cancer, are driven to a large extent  by fat. But it's not the visible fat right under   the skin that we can pinch. It's the hidden fat  around our organs like the liver and the pancreas,  

[00:58] what we call visceral fat and especially the  fat inside those organs. One important factor   revealed by the latest studies to reverse this  fat are polyphenols. Polyphenols are natural  

[01:12] compounds that fight inflammation and oxidation. A  recent randomized control trial showed spectacular   results. They put 100 overweight participants on a  traditional Mediterranean diet. Healthy fats like  

[01:26] olive oil and walnuts, fruits and vegetables, some  fish and poultry instead of red meat. A second   group ate what they call a green Mediterranean  diet. Same as the first one, but supplemented   with extra polyphenols. Green tea, three to four  cups a day, and a green shake with 100 grams a  

[01:44] day of duckweed, which is an aquatic plant high in  polyphenols. This group on the green Mediterranean   diet saw twice the reduction in liver fat as  the group eating the regular Mediterranean diet  

[01:57] without the added extra polyphenols even though  they both ate the same number of calories and lost   a similar amount of body weight. At the end of  the trial, half of the participants on the green  

[02:10] Mediterranean diet had reversed their diagnosis  of fatty liver or NAFLD, non-alcoholic fatty liver   disease. So, this is a pretty stunning result.  Now, this is a longer trial, lasted for 18 months,  

[02:25] but we know from other studies it's possible  to achieve striking results much faster still.   For example, another polyphenol, curcumin, can  reduce liver fat in only eight weeks. Curcumin is  

[02:38] the active ingredient in turmeric, which is often  used in Indian cuisine, and it's best consumed   together with pepper to increase its absorption.  Other good sources of polyphenols include dark  

[02:50] chocolate and cocoa powder. Some spices like  cloves are some of the most concentrated sources   of polyphenols and different kinds of berries  and nuts like hazelnuts or pecans and artichokes,  

[03:05] red onions and flax seeds. One of the most  powerful sources of concentrated polyphenols is   matcha tea. Matcha is a powder made from green tea  leaves. But unlike regular green tea, in matcha  

[03:18] they use the entire leaf. So the concentration of  polyphenols is higher. Matcha is particularly high   in catechins which are specific polyphenols that  mediate a lot of the benefits of green tea. Okay.  

[03:31] The next important nutrient you want to include is  protein. Protein helps us feel full. It helps with   satiety. It also shuts down fat production in the  liver and it increases fat breakdown. So the net  

[03:44] result is a reduction of liver fat. One randomized  control trial found that increasing protein intake   from 10% of calories to 30% resulted in a 42% drop  in liver fat in only 3 weeks. And this was despite  

[04:01] a similar amount of weight loss on both diets.  So again, it's possible to get these incredibly   striking results and get them fast, even without  losing additional body weight. Don't get me wrong,   I'm not saying that weight loss doesn't matter.  It's incredibly powerful. Losing substantial body  

[04:18] weight and excess body fat is one of the most  powerful triggers to reduce visceral fat and   liver fat. In fact, almost any diet that delivers  substantial weight loss results in a reduction of  

[04:30] liver fat and visceral fat, even diets that are  not healthy long term. For example, one of the   most impressive results in this field comes from  the UK. The direct trial conducted by Roy Taylor's   team. They took patients with type two diabetes  and put them on a drastic weight loss diet,  

[04:46] only 600 calories a day from liquid shakes that  replaced most of their food. The participants lost   weight rapidly, as you might imagine, with that  caloric intake, and 30% of their liver fat melted  

[04:59] away in the first week alone. Over the total eight  weeks of the trial, they lost 70% of their liver   fat. They also normalized their fasting blood  sugar in one week. 7 days. Remember, these were  

[05:12] diabetic patients. After 7 days, they're no  longer diabetic, at least by that metric. So,   obviously a stunning result. Important to know  for people who carry a lot of excess fat mass   and have type 2 diabetes. Now, 600 calories  a day isn't really a sustainable diet. So,  

[05:30] we need long-term solutions. And what science  has shown is that you can specifically target   liver fat and visceral fat, even if you're not  cutting calories or losing body weight in general.   So even if you look at your scale and it's not  budging much, don't get discouraged, it doesn't  

[05:46] necessarily mean that you're not losing fat where  it really counts. Okay. Next important factor is   the type of fats that we eat. When it comes to  visceral fat and liver fat, people often talk   about carbs and types of carbs, and that matters.  But it turns out that the types of fats that we  

[06:03] eat also play a central role. And many ideas that  people have about fat types are just plain wrong.   Many studies have shown that healthy fats such as  the ones found in olive oil, avocados, walnuts,  

[06:17] fatty fish, help reduce liver fat. Specifically,  a systematic review and meta-analysis found that   favoring unsaturated fats like the ones in olive  oil and walnuts reduced liver fat content. And a  

[06:31] randomized control trial showed that canola oil,  which has a similar composition to olive oil,   same ballpark, had the same effect, substantial  reduction in liver fat in only 12 weeks. Now, this   effect of healthy fats is stronger when people are  overeating, eating too many calories. But we also  

[06:48] see it when calories are steady and people are  not gaining or losing weight. And the beautiful   thing about understanding these principles we're  going over is you can apply these to any diet you   like. Lower carb, higher carb, vegan or not,  keto or not, with or without fasting. They can  

[07:03] all work to reduce visceral fat and liver fat. And  they've all been shown to work quite powerfully.   It's not that any diet works. It's that a variety  of dietary compositions can work if you push the  

[07:16] right buttons, which is exactly what we're going  over. Okay, so now we have the basic building   blocks. We can put together our ideal visceral  fat and liver fat busting meal, but we also want  

[07:29] to make sure we avoid the worst foods. refined  processed carbohydrates, commercial baked goods,   soda, refined sugars, artificial cereal, cookies,  and cakes. The purified concentrated fructose and  

[07:45] other refined sugars in these foods wreak havoc  in your liver. Whole fruit on the other hand   like an apple or a pear or an orange is fine  and actually beneficial because the fiber in  

[07:59] fruit slows down the digestion process and also  because fruit contains many other compounds   like vitamins and antioxidants and polyphenols as  we've talked about. So fruit is fine and actually  

[08:12] beneficial. We also want to watch out for foods  very concentrated in saturated fats. Large amounts   of butter, palm oil, coconut oil, lard, tallow,  processed meats like bacon or cold cuts, some  

[08:28] processed desserts. Randomized trials have shown  that saturated fat leads to liver fat accumulation   even more than simple sugars. Now, some foods are  sold as healthy out there. They have an aura, but  

[08:42] they're actually holding you back. Yogurt. Most  commercial brands are very high in added refined   sugars. So, you want to favor sugar-free yogurts,  unsweetened. Same exact logic with most commercial  

[08:55] juices and packaged drinks. Don't be fooled by the  pictures of beautiful fruit on the package. Check   the label. Most of these packaged drinks have a  lot of added refined sugars. So, ideally, you want   to favor water, tea, or coffee. Energy drinks,  the exact same logic. Many of those brands have  

[09:12] a lot of added sugar, and alcohol unfortunately is  also bad news for your liver. Okay, so putting all   of these pieces together, a great meal, a great  lunch or dinner would be lightly grilled salmon,  

[09:25] brings that protein, brings the healthy fats.  A side of greens like arugula with some red   onion for example. If you can handle a more exotic  salad, you can mix some walnuts, you can mix some  

[09:37] berries in there to pack some more polyphenols,  olive oil and lemon is a great default dressing   for your salad. And then sparkling water or some  unsweetened green tea or matcha to drink. Now,  

[09:50] if that's not filling enough for you, you can have  a side of legumes, for example, some chickpeas   or some lentils. Or you can mix those in your  salad. Those bring some extra protein and some   extra fiber. And for dessert, a piece of fruit or  a couple squares of dark chocolate or both. Okay,  

[10:06] a couple more ideas for snacks, unsweetened Greek  yogurt. If it's too plain for you, you can add   some fruit to it, some berries, for example. Or  you can add some natural sweetener like stevia or  

[10:18] allulose. A boiled egg is another option. Contains  some protein. It's also a good source of choline,   which is another important nutrient for your  liver metabolism and liver health. And lastly,  

[10:30] I want to talk about a quite impressive  supplement. A randomized double blind   placebo-controlled trial gave people with fatty  liver resistant starch. So resistant starch is a   type of carbohydrate that doesn't get broken down  in the small intestine. It resists digestion and  

[10:48] it's present in different foods. Whole grains  have some, legumes have some. The one they use   specifically is called RS2, resistant starch 2  from corn. So, this is a powdered supplement.  

[11:01] They had the participants mix this in water twice  a day before meals and drink it. And they used 40   grams a day total of resistant starch. And after  4 months of this practice, their liver fat was cut  

[11:13] in half. The control group got the same number  of calories from regular starch. There was no   significant change to their liver fat. There  was no other intervention, no changes to their  

[11:25] diet otherwise, no changes to their exercise.  So, this is a pretty striking result for just   consuming two different types of starch. Now,  there is a caveat here. This type of starch,   this type of supplement that they used, RS2, is  not commonly available for sale to the public.  

[11:42] I've seen a brand or two that offer this, so I'll  link that in the description. I don't sell it. I'm   not involved. I don't have a horse in the race.  If you're aware of other brands that sell this,   please link in the comments for viewers to see as  well. What about exercise? Well, one workout has  

[11:56] been shown to cut liver fat in half in only eight  weeks. We covered that in this previous video.