Subcutaneous fat is considered normal - in fact everyone has some level of it. The amount of subcutaneous fat you develop depends on genetics as well as lifestyle factors such as diet. It’s not considered as dangerous as visceral fat and can help protect muscles and bones, but quite often (especially when it appears as love handles) it’s unwanted. So what can you do to get rid of it? Related articles How to get rid of visceral fat: Food to reduce the harmful belly fat How to get rid of visceral fat: Six foods to reduce the belly fat Subcutaneous fat is not considered as dangerous as visceral fat but quite often it’s unwanted Adding more high-quality protein to your meals can help you lose fat and maintain a healthy weight can help you get rid of subcutaneous fat, according to studies. This is because protein helps keep you full between meals and may also help you reduce the age to snack. In a study titled ‘Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit’ it was found diets rich in protein are more effective at reducing belly fat than diets low in protein. Seven foods which are high in protein include: Eggs Poultry Lean meats Seafood Nuts Seeds Legumes How to get rid of subcutaneous fat: Seven foods could help you reduce your love handles (Image: GETTY) Eating more protein can also help get rid of visceral fat. In studies, such as one titled ‘Quality protein intake is inversely related with abdominal fat’, people who eat more protein tend to carry less visceral fat. Other diet changes you can make to help you get rid of visceral fat include eating more soluble fibre, limiting your sugar intake, limiting your alcohol intake, and avoiding trans fats. Eating more soluble fibre Soluble fibre is found in oats, barley, nuts, seeds, beans and lentils, as well as many vegetables. Eating soluble fibre has been found to help suppress appetite, which can therefore reduce visceral fat. One study (‘Short-chain fatty acids stimulate glucagon-like peptide-1 secretion via the G-protein-coupled receptor FFAR2’) found short-chain fatty cards help increase levels of fullness hormones. Limit sugar intake It’s not secret that eating too much sugar an lead to weight gain. Studies (including ‘Sugar-sweetened beverages and risk of obesity and type 2 diabetes: Epidemiologic evidence’) have also suggested people who eat more added sugar usually have more visceral fat. Adults should have no more than 30g of free sugars a day, according to the NHS. To cut down your sugar intake, opt for whole foods like fresh vegetables, fruits, and lean meats. Related articles How to get rid of visceral fat: Foods to reduce 'dangerous' belly fat How to get rid of visceral fat: Three foods to avoid How to get rid of subcutaneous fat: Try eating more protein such as poultry and lean meat (Image: GETTY) How to get rid of subcutaneous fat: Nuts and seeds are also good sources of protein (Image: GETTY) Limit alcohol intake Drinking too much alcohol can have a number of negative effects on a person’s health. A study polished in The Journal of Nutrition (‘Alcohol Drinking Patterns Differentially Affect Central Adiposity as Measured by Abdominal Height in Women and Men’) said those that drink too much alcohol may encourage fat to be stored as visceral fat. Men and women are advised not to drink more than 14 units a week on a regular basis, but try cutting down to see significant weight loss results. Avoid trans fats Trans fat is a type of fat created by pumping hydrogen into vegetable oils. They have a longer shelf way which is why they are added to many processed foods. But a study shows trans fat can increase visceral fat and cause a number of health problems (‘Health effects of trans-fatty acids: experimental and observational evidence’). Most supermarkets in the UK have removed trans fats from their own-brand products. Figures show Britons eat more saturated fats than trans fat so it’s also important to eat less of this. Unsaturated fats are found primarily in oils from plants and fish.All rights reserved for this news site express.co.uk and under his responsibility