Visceral vs Subcutaneous Fat: What Every Man Needs to Know

Not all body fat is created equal. In fact, there are two main types—visceral fat and subcutaneous fat—and they behave very differently inside your body.

Visceral fat is the hidden kind, wrapping itself around your internal organs deep in the abdominal cavity. It’s highly active metabolically, which makes it especially dangerous—too much of it is linked to heart disease, insulin resistance, and even metabolic syndrome.

Subcutaneous fat, on the other hand, sits right under your skin. You’ll find it in places like your thighs, hips, and belly. While it can change how your body looks and feels, it’s generally less harmful to your overall health.

I’ll break down how nutrition and exercise can influence these two fat types—and show you how to work with your body to reduce the risky kind while sculpting a leaner, healthier physique.

Subcutaneous fat storage in men:

1. Adipogenesis: Subcutaneous fat accumulation involves adipogenesis, where precursor cells called preadipocytes differentiate into mature adipocytes. Hormones like insulin, testosterone, and estrogen play roles in this process. Testosterone tends to encourage abdominal subcutaneous fat storage in men.

2. Distribution: Subcutaneous fat in men tends to accumulate in various areas, including the abdomen, flanks (love handles), thighs, and buttocks. The distribution pattern may vary among individuals due to genetic factors and hormone levels.

3. Hormonal influence: Testosterone, the primary male sex hormone, influences fat distribution. Lower testosterone levels may contribute to increased abdominal subcutaneous fat storage in men.

   
   

Visceral fat storage in men:

1. Metabolic activity: Visceral fat is metabolically active and sensitive to hormonal influences. In men, excess visceral fat accumulation is associated with higher levels of cortisol, the stress hormone. Elevated cortisol levels due to chronic stress can contribute to visceral fat storage.

2. Hormonal influence: Hormones like cortisol and testosterone impact visceral fat storage. Increased cortisol levels can promote visceral fat deposition, especially around abdominal organs. Testosterone might play a role in preventing excessive visceral fat accumulation.

3. Distribution: Visceral fat in men tends to accumulate around organs in the abdominal cavity, particularly around the liver and intestines.

While genetics play a role, lifestyle modifications including diet, exercise, stress management, and adequate sleep are crucial in managing and reducing both types of fat for optimal health.

Fasting Strategies For Fat Reduction:

When it comes to fat loss, Intermittent fasting (IF) can be approached in various patterns, (and while research suggests it can aid in reducing both visceral and subcutaneous fat), the specific effects on these fat stores may vary.

Visceral fat reduction: Some studies suggest that intermittent fasting, especially when combined with a caloric deficit, can contribute to reducing visceral fat. However, there isn’t a specific intermittent fasting pattern proven to exclusively target visceral fat.

• Time-Restricted Eating (TRE): This method involves fasting for a specific period daily, such as a 16:8 pattern (16 hours fasting, 8 hours eating window). TRE has shown some promise in reducing visceral fat, possibly due to improved insulin sensitivity and reduced overall calorie intake during the restricted eating window.

• Alternate-Day Fasting (ADF): ADF involves alternating between days of regular eating and very low-calorie (500kc) intake or complete fasting. Some research suggests it may help reduce visceral fat by promoting a calorie deficit.

Subcutaneous fat reduction: Similar fasting patterns that aid in reducing overall body fat might contribute to subcutaneous fat loss.

• Consistent Caloric Deficit: IF methods that naturally lead to a reduction in overall calorie intake, such as TRE or ADF, may contribute to reducing subcutaneous fat as part of the overall fat loss process.

Side Note: OMAD can also contribute to overall fat loss, including subcutaneous fat, only if it results in a caloric deficit.

It's important to note that where and how fat is lost during intermittent fasting can vary among individuals. Genetics, hormone levels, diet quality during eating windows, and exercise habits can all influence which fat stores are targeted during weight loss.

Role of exercise in reducing fat:

Exercise plays a crucial role in reducing both visceral and subcutaneous fat, although the types of exercise that target these fat stores can vary:

Reducing Visceral Fat:

• Aerobic Exercise: Activities like brisk walking, moderate intensity cycling, or swimming can be effective in reducing visceral fat. Aim for moderate to high-intensity aerobic exercise for at least 150 minutes per week.

• Strength Training: Incorporating strength training exercises, such as weight lifting or resistance training, can also be beneficial. Building muscle mass can help boost metabolism and reduce overall body fat, including visceral fat.

Reducing Subcutaneous Fat:

• Spot Reduction Exercises: There's no direct method for spot-reducing fat, but exercises that engage larger muscle groups can contribute to overall fat loss, potentially reducing subcutaneous fat - like working the adductors (outer thighs), lateralis (back muscles), pecs (chest)

• Cardiovascular Exercises: Similar to reducing visceral fat, activities like sprinting, running, intense cycling, or high-intensity interval training (HIIT) like Tabata can aid in overall fat reduction, which may include subcutaneous fat.

Side Note: Overall fat reduction through exercise often leads to a decrease in both visceral and subcutaneous fat, albeit at varying rates. A combination of aerobic exercises, HIIT, and strength training can significantly contribute to reducing total body fat, thereby impacting both visceral and subcutaneous fat stores.

Diet Guidelines for Fat Reduction:

While this post gives you insight into how I design programs based on my client's body composition, it's important to note that individual responses to specific diets can vary.

Visceral Fat Reduction:

• Ketogenic Diet with Calorie Deficit: A ketogenic diet, emphasizing very low carbohydrate intake, can effectively target visceral fat. Combining this approach with a calorie deficit promotes significant visceral fat loss.

• Low to Moderate Protein Intake: Aim for 0.8-1 gram of protein per kilogram of body weight to preserve muscle mass during the calorie deficit.

• Emphasis on Healthy Fats: Healthy fats from sources like avocados, nuts, animal fats, should constitute the majority of caloric intake in a ketogenic diet to support energy and metabolic health.

Subcutaneous Fat Reduction:

• Moderate Carbohydrate Intake: Opt for moderate carbs from fruits, veggies, and whole grains to regulate insulin levels while managing overall energy.

• Lower Fat Intake: Reduce fat intake compared to a ketogenic approach, emphasizing healthy fats in moderate amounts while maintaining a calorie deficit for subcutaneous fat reduction.

• Adequate Protein Intake: Maintain consistent protein intake at around 1 gram per kilogram of body weight to support muscle preservation during fat loss.

General Considerations:

• Overall Calorie Deficit for Subcutaneous Fat Reduction: Achieving a calorie deficit is essential for reducing subcutaneous fat. While macronutrient ratios play a role, ensuring overall calorie intake is lower than expenditure, is crucial for effective fat loss.

• Protein Moderation in Both Approaches: Adequate protein intake is critical in both strategies to maintain muscle mass and support metabolism during fat loss efforts.

With the right nutrition, exercise, and lifestyle strategy, you can not only shed excess fat but also build a healthier, stronger body. If you’re ready to take the guesswork out and follow a personalized plan built just for you, I’d love to guide you as your nutrition and fitness coach.