Drop Visceral Fat Dr Ken D Berry
Dr. Barry’s 10-Step Plan to Reduce Visceral Fat (02:59–09:30)
1. Eliminate Ultra-Processed Foods (03:34) – Avoid anything with refined grains, sugar, and vegetable oils.
2. Stop Drinking Sugar (04:10) – No soft drinks, fruit juice, or added sugar in coffee/tea.
3. Cut Out Alcohol Completely (04:44) – Alcohol directly contributes to visceral fat.
4. Lower Carb Intake (05:25) – Even whole food carbs like fruits and high-carb veggies should be minimized.
5. Avoid Vegetable Oils (06:01) – Use animal fats like butter and beef tallow instead.
6. Eat More Fatty Meat, Egg Yolks, and Seafood (06:37) – Dietary fat doesn’t cause visceral fat; carbs do.
7. Start Vigorous Exercise (07:13) – But only after fixing diet for a few weeks to feel energized.
8. Get Sunlight Daily (06:43) – Morning sun exposure benefits metabolism and overall health.
9. Track Progress (08:27) – Use a tape measure to track belly size and waist-to-height ratio.
10. Be Patient & Stay Consistent (09:01) – It took years to gain visceral fat, so results take time.
Mainstream idiocy that Does Not Work at all
Dr Berry’s 10-step plan
I went carnivore a little over a year ago. I couldn’t walk to the end of my street, I couldn’t pick up my sons (twin boys, 5 yo) or even walk them to school without back pain and getting winded. Over the course of the last year, I have lost over 95lbs (43kg), I regularily walk 6 to 10 miles a day (11-17km). It took a long time, slowly building on my gains day by day. Now, I’ve gone from a 52″ waist down to a 37″, my blood pressure is now averaging in the 120/70 range throughout the day, all my health markers are in the ‘green’, and my pre-diabetes A1C levels before are now in the low range. All at 53 years of age. It’s not impossible, it just takes time. Like the good Doctor says, consistency and a good dose of Vitamin P, you will get there.
Full carnivore here, lost some body fat, but the bulge wouldn’t budge. Looked awful on a lean body (6’2”, 190 lbs). Ultimately, fasting has been what reduced the gut. For me, it was an initial 91 hour fast after being 100% carnivore for 6 weeks. A few 36 hour fasts since then have reduced it more. I’d been 100% carnivore before, and 95-98% for long stretches, but the gut never changed. Fasting, at least for me, was the last piece of the puzzle.
I am 72 and woke up tired 2 years ago at my 70th birthday. Inflammation was so horrible that Doctors diagnosed me with every autoimmune disease they could think of instead of the real issue 140 lbs of fat and metabolic inflammation.
These things changed my life: 1. started prioritizing unprocessed foods 2. stopped consuming excess sugar 3. read book Health Secrets Industry Hides
Started carnivore 2 years ago, first year went from 280 to 180. I feel great, Carnivore 4 Life
Visceral fat, the deep abdominal fat surrounding vital organs, poses significant health risks, including increased chances of metabolic syndrome, type 2 diabetes, cardiovascular diseases, and certain cancers. Reducing this fat is crucial for improving overall health.
Dr. Ken D. Berry, a renowned physician, has outlined a 10-step plan to help individuals reduce visceral fat:
- Eliminate Ultra-Processed Foods: Avoid foods containing refined grains, added sugars, and vegetable oils.
- Stop Drinking Sugar: Cut out sugary beverages like soft drinks, fruit juices, and sweetened teas or coffees.
- Cut Out Alcohol Completely: Alcohol consumption contributes directly to the accumulation of visceral fat.
- Lower Carb Intake: Reduce consumption of carbohydrates, even those from whole foods like fruits and high-carb vegetables.
- Avoid Vegetable Oils: Opt for natural fats such as butter and beef tallow instead of processed vegetable oils.
- Eat More Fatty Meat, Egg Yolks, and Seafood: Incorporate these into your diet, as dietary fat isn’t the primary cause of visceral fat accumulation; excessive carbohydrates are.
- Start Vigorous Exercise: Engage in regular physical activity, but ensure dietary adjustments are in place first to provide the necessary energy.
- Get Sunlight Daily: Regular morning sun exposure can benefit metabolism and overall health.
- Track Progress: Monitor changes by measuring your waistline and calculating your waist-to-height ratio.
- Be Patient & Stay Consistent: Understand that reducing visceral fat is a gradual process requiring sustained effort.
In addition to Dr. Berry’s recommendations, incorporating specific foods into your diet can aid in reducing visceral fat. Dietitians suggest the following:
- Lean Proteins: Foods like lean pork and frozen shrimp are high in protein and low in fat, promoting satiety and muscle maintenance.
- Plant-Based Proteins: Options such as tofu and canned beans provide both protein and fiber, essential for fullness and weight management.
- Nuts and Oats: Rich in healthy fats and fiber, nuts can aid in weight loss without increasing disease risk. Oats contain beta-glucan, linked to reduced belly fat.
- Berries: High in fiber, berries help keep you full and satisfied, making them a valuable addition to a fat-reducing diet.
Combining these dietary strategies with regular exercise, adequate sleep, and stress management can effectively reduce visceral fat and enhance overall health.
