What is the Good Visceral Fat Level?

Visceral fat is the fat that surrounds abdominal organs. Visceral fat covers kidney, liver and pancreas. Visceral fat helps maintain distance between organs. It is necessary to have some visceral fat. Nonetheless, high amount of visceral fat is injurious to health.

Excessive visceral fat can cause high blood pressure and inflammation, which can lead to serious health issues. Visceral fat affects fat hormone or adiponectin. Adiponectin regulates body fat. Visceral fat reduces adiponectin, which results in production of more fats than body needs. High amount of visceral fat affects insulin sensitivity, which can lead to type two diabetes.

Since high levels of visceral fat is injurious to health, it is important to know how to measure levels of visceral fat, how much of visceral fat is normal or good to have and how to lose visceral fat.

There are number of methods to measure visceral fat including MRI/CT scan, ultrasonography, tape measure test and Bioelectrical Impedance Devices (BID). Not all methods are equally expansive or accurate. Some of them need specialized machine and medical supervision. Tape measure test can be taken at home without medical supervision. Methods to measure visceral fat can not only reveal level of visceral fat but also rate or specify what level of visceral fat is good and what level of visceral fat is dangerous.

Bioelectrical Impedance Analysis (BIA)

BIA is one of the methods of determining visceral fat, which does not require medical intervention. Thorough research by the Tanita Institute, helped develop equipments used in the Bioelectrical Impedance Analysis. This method is validated medically for rating body fat composition.

Visceral Fat Measurement and Rating

Tanita’s body composition analyzer can measure levels of visceral fat and provide rating. In determining levels of visceral fat and rating, Tanita’s body composition analyzer takes into account BMR (basal metabolic rate), age, gender, height and weight. The body composition analyser produces visceral fat rating from 1 to 59 and the rating is for people who are between 18 to 99 years.

Rating from 1 to 12

Rating from 1 to 12 indicates visceral fat which is of healthy level. It is important to monitor the rating and try to ensure that the rating stays within the healthy range.

Rating from 13 to 59

This rating indicates excessive level of visceral fat. This rating necessitates changes in lifestyle including changes in diet and increase in exercises.

Losing and Keeping Visceral Fat at Good Level

Following actions can help lose and control visceral fat level. Reducing consumption of refined carbohydrates and sugar is helpful. Consumption of good fat, protein and non-starchy vegetables is useful. Having enough sleep, reducing stress and exercising regularly are useful in losing visceral fat. Supplement insulin is also linked with loss of visceral fat, as indicated by research. Using specialized weighing scales can help monitor visceral fat level regularly and act upon it to either lose excessive visceral fat or maintain good level of visceral fat.

Inadequate levels of visceral fat has also negative effects on health. It can interfere with hormones and cause menstruation to cease. It can also weaken immune system and make us vulnerable to infection. Certain amount of visceral fat is necessary. There are fat-soluble vitamins such as A, D, E and K that are stored in fatty tissue and liver. These vitamins can take their effect only in the presence of fat. Internal fat is also important to safeguard organs and regulate body temperature.     


A person may have high visceral fat level despite having low body fat rate. There are different types of Tanita scales and analysers that are suitable for fitness professionals, athletes. There are also scales that are suitable for domestic use. According to Aisling Piggott of the British Dietetic Association, without using expensive equipments, it is very difficult to accurately measure visceral fat. It is a good idea to share concerns regarding visceral fat with a doctor or dietitian.

Last update: July 20, 2017 06:53:37 pm

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