🔥Specific Foods To Eviscerate Visceral Fat?! (RCT)🔥
(Link at the end of thread 🧵)
1/6) Visceral fat is the worst type of fat.
It’s the fat that sits arounds your internal organs and - beyond just contributing to a beer gut - it’s particularly pro-inflammatory and strongly linked to poor metabolic and poor cardiovascular health.
The randomized controlled trial I was 18 months in duration and compared 3 diets:
🌽1 healthy eating guidelines diet
vs
🥑2 different Low-Carb Mediterranean diets.
Both Low-carb Mediterranean diets included ~80 grams of carbs for the majority of the trial and were designed to be isocaloric.
nb: ht/ @ThomasDeLauer. I shared a thumbnail artist with him who ended up making a banger thumbnail that we then replicated for my channel as an 'expt.' But red to Thomas to first covering this RCT, notified and acknowledged in vid notes.
(Link at the end of thread 🧵)
1/6) Visceral fat is the worst type of fat.
It’s the fat that sits arounds your internal organs and - beyond just contributing to a beer gut - it’s particularly pro-inflammatory and strongly linked to poor metabolic and poor cardiovascular health.
The randomized controlled trial I was 18 months in duration and compared 3 diets:
🌽1 healthy eating guidelines diet
vs
🥑2 different Low-Carb Mediterranean diets.
Both Low-carb Mediterranean diets included ~80 grams of carbs for the majority of the trial and were designed to be isocaloric.
nb: ht/ @ThomasDeLauer. I shared a thumbnail artist with him who ended up making a banger thumbnail that we then replicated for my channel as an 'expt.' But red to Thomas to first covering this RCT, notified and acknowledged in vid notes.
2/6) However, one of the Low-Carb Mediterranean diets was differentiated by the addition of 3-4 cups of green tea per day plus supplementation called Wolffia globosa. This particular low-carb diet was called the “green-MED” diet.
Now, on Wolffia globosa, this is a really interesting vegetable that I hadn’t heard of before. It’s the smallest known flowering plant. It’s relative high in protein, actually a good source of B12 which is unusual for plants, and being studied for space agriculture as a protein source.
Now, on Wolffia globosa, this is a really interesting vegetable that I hadn’t heard of before. It’s the smallest known flowering plant. It’s relative high in protein, actually a good source of B12 which is unusual for plants, and being studied for space agriculture as a protein source.
3/6) Both Low-Carb Mediterranean diets outperformed the “healthy eating” control diet, and the Green-MED diet with the green tea and Wolffia globosa generally trended to have an edge.
But what was most striking was the degree to which the Green-MED diet lost visceral fat, with over 3 times the visceral fat loss of the healthy eating diet and over 2 times the visceral fat loss of the other low-carb diet, with 🚨>14% visceral fat loss🚨.
But what was most striking was the degree to which the Green-MED diet lost visceral fat, with over 3 times the visceral fat loss of the healthy eating diet and over 2 times the visceral fat loss of the other low-carb diet, with 🚨>14% visceral fat loss🚨.
4/6) Now, to the explain these results...
In the authors words, the different in preferential visceral fat loss “may be explained by differential sensitivity to lipolytic stimulation hormones,” which can be influenced by specific components of the Green-MED diet, including compounds in the green tea and/or duckweed.
At a high level, things in your diet, environment and lifestyle can impact the receptors and sensitivity on different body tissues and organs differently.
And figuring out how to fine-tune the sensitivities of different organs is how we manipulate body composition and burn more visceral fat!
In the authors words, the different in preferential visceral fat loss “may be explained by differential sensitivity to lipolytic stimulation hormones,” which can be influenced by specific components of the Green-MED diet, including compounds in the green tea and/or duckweed.
At a high level, things in your diet, environment and lifestyle can impact the receptors and sensitivity on different body tissues and organs differently.
And figuring out how to fine-tune the sensitivities of different organs is how we manipulate body composition and burn more visceral fat!
5/6) It's a cool and important message. And, overall, I found this study very interesting.
That said, I’ll throw out some caveats.
The interventions in this study were “multimodal,” meaning it’s not possible to dissect exactly what was doing what or how the low-carb diets, and in particular the Green-MED diet, caused so much visceral fat loss.
Admittedly, the green tea and Wolffia globosa were what differentiated the Green-MED diet, which had the standout performance.
And if we assume that the diets were actually chronically isocaloric and matched for carbohydrate intake – which they report to be – then we would be led to believe the Green tea and Wolffia globosa did have a bona fide metabolic benefit, which is awesome!
And the authors did allude to more specific mechanistic arguments in their discussion of polyphenols that circulate in the blood.
In particular, they found that levels of the polyphenols hippuric acid and urolithin Awere also associated with visceral fat loss. So, perhaps these circulating compounds were the agents sensitizing the visceral fat.
Indeed, hippuric acid is a known marker of metabolic health.
And urolithin A is already known as “anti-obesity” agent that can increase energy expenditure by increasing thermogenesis in brown adipose tissue and inducing browning of white adipose tissue.
But it gets more complicated because these two compounds are primarily microbiome-produced metabolites.
Urolithin A (not in food) is made by gut microbes from ellagitannins, which is in fact found in green tea, Wolffia globosa, and walnuts.
And hippuric acid is, a glycine derivative of benzoic acid, also made by gut bacteria and associated with more microbiome diversity.
Thus, generation of these compounds will depend in part on direct dietary input of precursors, but also on the host’s (your individual) microbiome composition, which interacts with your overall dietary pattern and metabolic health.
So, it’s a little bit of a chicken and egg problem.
Hopefully that makes sense.
Simply put, it’s not just it’s not just about individual inputs, but how they interact with the host (you).
That said, I’ll throw out some caveats.
The interventions in this study were “multimodal,” meaning it’s not possible to dissect exactly what was doing what or how the low-carb diets, and in particular the Green-MED diet, caused so much visceral fat loss.
Admittedly, the green tea and Wolffia globosa were what differentiated the Green-MED diet, which had the standout performance.
And if we assume that the diets were actually chronically isocaloric and matched for carbohydrate intake – which they report to be – then we would be led to believe the Green tea and Wolffia globosa did have a bona fide metabolic benefit, which is awesome!
And the authors did allude to more specific mechanistic arguments in their discussion of polyphenols that circulate in the blood.
In particular, they found that levels of the polyphenols hippuric acid and urolithin Awere also associated with visceral fat loss. So, perhaps these circulating compounds were the agents sensitizing the visceral fat.
Indeed, hippuric acid is a known marker of metabolic health.
And urolithin A is already known as “anti-obesity” agent that can increase energy expenditure by increasing thermogenesis in brown adipose tissue and inducing browning of white adipose tissue.
But it gets more complicated because these two compounds are primarily microbiome-produced metabolites.
Urolithin A (not in food) is made by gut microbes from ellagitannins, which is in fact found in green tea, Wolffia globosa, and walnuts.
And hippuric acid is, a glycine derivative of benzoic acid, also made by gut bacteria and associated with more microbiome diversity.
Thus, generation of these compounds will depend in part on direct dietary input of precursors, but also on the host’s (your individual) microbiome composition, which interacts with your overall dietary pattern and metabolic health.
So, it’s a little bit of a chicken and egg problem.
Hopefully that makes sense.
Simply put, it’s not just it’s not just about individual inputs, but how they interact with the host (you).
6/6) For more nuances, as well as a glossary or terms and nutrition guide (in the video notes), see the Full Video just released on YouTube: youtu.be
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