Surat (Gujarat) [India], February 21: Many people appear slim, healthy, and fit. Their body weight and BMI are also within the normal range. However, inside the body—especially around the abdominal organs—there may be an excessive accumulation of visceral fat. This condition is scientifically known as TOFI – Thin Outside, Fat Inside.
This fat is not visible externally, but metabolically it can be highly dangerous.
What is TOFI?
1. Normal body weight and BMI
2. Slim appearance from the outside
3. Excess fat around internal abdominal organs
4. Higher risk of metabolic diseases
Key Understanding: The belief that “normal weight means healthy” is proven wrong in TOFI.
Why is Visceral Fat Dangerous?
-Visceral fat accumulates directly around vital organs such as the liver, pancreas, heart, and intestines. It interferes with hormonal balance and insulin function.
As a result, it can lead to:
1. Insulin resistance
2. Type 2 diabetes
3. Fatty liver (NAFLD)
4. High blood pressure
5. Elevated triglycerides
6. Heart disease
Many people are suddenly diagnosed with diabetes or heart problems because they appear fit externally and therefore do not undergo regular health checkups.
Who Should Be Especially Careful?
1. Individuals who sit for long hours
2. Those who do not exercise regularly
3. People consuming high amounts of carbohydrates and sweets
4. Slim individuals with a protruding abdomen
5. Family history of diabetes or heart disease
Essential Tests to Identify TOFI
1. Waist circumference:
Men: > 90 cm
Women: > 80 cm
2. Waist–Hip Ratio
3. Lipid Profile (elevated triglycerides)
4. HbA1c
5. Liver Function Test (indicator of fatty liver)
6. Ultrasound Abdomen
7. Body Fat % / Visceral Fat measurement (BIA machine)
Hidden Signs (Not Easily Visible)
1. Fat around the abdomen
2. Fatigue and low energy
3. Abnormal lipid profile
4. Changes in liver function tests
5. Borderline HbA1c
How to Prevent TOFI?
1. Improve Diet
– Reduce white rice, refined flour, potatoes, and sweets
– Increase protein intake: lentils, green gram, chickpeas, paneer, eggs
– Eat more green vegetables and salads
– Replace wheat with millets like jowar, bajra, and ragi
– Avoid sugar and cold drinks
– Avoid Junk food
– Avoid food with preservatives and artificial ingredients
– Avoid alcohol and smoking
2. Regular Exercise (Very Important)
– Brisk walking for 45 minutes daily
– Strength training 4 days a week
– Core exercises: planks, crunches
– Yoga and Surya Namaskar
3. Lifestyle Modification
– 7–8 hours of sleep
– Stress management
– Avoid prolonged sitting
Important Message:
TOFI is a “silent risk.” Looking fit externally is not enough. Waist measurement, lipid profile, and liver screening should be done regularly.
Remember: “Being slim does not guarantee good health.”
Final Advice:
If you are slim but have a protruding abdomen, or if you have a family history of diabetes or heart disease, get the above tests done and begin lifestyle modifications today.
With proper awareness and preventive care, hidden risks like TOFI can be effectively
About the Author
Dr Pavan Patel
Cardiologist | Physician
Consultation Location:
Shraddha Multispeciality Hospital
4Th Floor, KSB Olympia, Near Kailash Nagar Road, Kailash Chokdi, Pandesara, Surat – 394210.
07600010574
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