What is this visceral fat exactly?
Visceral fat is the one that hides deep in the abdominal cavity and surrounds the liver, kidneys, pancreas, and other vital internal organs. Unlike fat located on the thighs or buttocks, this type of fat is much more active, meaning it secretes substances that affect hormonal balance and inflammation in the body.
Therefore, scientists wanted to find a way to reduce this most dangerous form of fat, and they succeeded.
Groundbreaking Research and the Mysterious Green Diet
A study published in the professional journal BMC Medicine, which lasted for 18 months and involved nearly 300 people, meaning the results are not random. Participants were divided into three groups. Everyone was losing weight, but in different ways.
The first group followed the classic recommendations of a healthy diet (more vegetables, less sugar, and less fatty food).
The second group followed the principles of the Mediterranean diet: lots of olive oil, fish, vegetables, and nuts.
The third group followed the green Mediterranean diet, which is an enhanced version of the already healthy Mediterranean diet.
And it was this third group that achieved remarkable results.
What is the green Mediterranean diet?
The green version of the Mediterranean diet is basically similar to the classic Mediterranean diet but contains more plant-based substances and almost no red meat. In addition to regular food, they consumed every day:
- 30 grams of walnuts (approximately a handful – an excellent source of omega-3 fatty acids),
- 3 to 4 cups of green tea daily (rich in antioxidants),
- and smoothies with the addition of the plant Wolffia globosa.
Now let's explain quickly: Wolffia globosa is a tiny aquatic plant from the duckweed family. It grows in stagnant waters like ponds and lakes. Although it sounds exotic, it is edible and incredibly nutritious – it contains 40% proteins, as well as a lot of iron, vitamin B12, and polyphenols. Unfortunately, this plant cannot be easily purchased here, but later we will show how you can help in other ways.
Impressive Results - Less Belly, More Health
After 18 months, researchers found that the group following the green Mediterranean diet had reduced their dangerous visceral fat by a whopping 14.1%. This is more than twice as much as the group on the regular Mediterranean diet (6%) and almost three times more than those following the general guidelines of a healthy diet (4.2%).
This means that it is not enough to simply eat fewer calories. What you eat is important. And the green Mediterranean diet can be called a "smart diet" because it not only targets external appearance but also protects you from the inside.
Why is Diet More Important than the Number of Calories?
Our body is not a calculator. It matters whether you consume 500 calories from a croissant or 500 calories from a handful of walnuts, a cup of quinoa, and salad. Food is not just a source of energy – it is also information that affects our hormones, metabolism, and even gene expression. And polyphenols - substances found in numerous plants, fruits, and vegetables - are crucial players.
Polyphenols act as natural protectors. In the body, they reduce inflammation, regulate blood sugar, and even influence how fat cells develop. A study from 2021 published in The American Journal of Clinical Nutrition confirmed that consuming polyphenols can reduce the accumulation of fat in the abdominal area and improve liver function.
What Can You Do at Home?
Since it is not easy to obtain Wolffia globosa here, similar benefits can be achieved with more accessible ingredients. Green tea, for instance, is an excellent source of antioxidants - especially EGCG (epigallocatechin gallate), which has been proven to promote fat burning. Walnuts are rich in healthy fats that help reduce appetite.
Instead of exotic plants, you can add to smoothies:
- pea protein - excellent for muscles and digestion,
- spinach, kale, or chard - full of fiber and antioxidants,
- avocado - a source of healthy fats that keep you full for longer.
According to the Harvard School of Public Health, regularly consuming plant-based proteins is associated with a lower body mass index (BMI) and a smaller waist circumference. Additionally, research from the British Journal of Nutrition states that people who consume more green tea have a 17% lower likelihood of accumulating belly fat.
Long-Term Effects are More Important than Quick Diets
There are many diets that promise quick results. However, quickly lost pounds are often regained just as fast. The green Mediterranean diet works in the long run because it is not based on deprivation but on smart substitutions.
Reducing red meat consumption is not just a passing trend - the World Health Organization (WHO) has long linked it to a higher risk of colon cancer. According to the European Association for the Study of Obesity, 67% of adults in Europe do not meet the recommended fiber intake, affecting body weight, digestion, and even mood.
Less meat, more greens - your belly (and heart) will thank you
Although the idea of a green diet may seem somewhat abstract at first, it is actually very simple. It's about returning to nature, where each meal has its power. And if you care about health, especially belly fat, then this is the right direction.
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