I have experimented with many many many different diets. The most successful for me for keeping body fat low was a low/moderate fat diet in which I kept the majority of my carbs coming from vegetables, rice, legumes etc.
About a year ago I began the plight to perfect a high fat, low carb diet to see if it would work for me. I tried initially to have the carbs coming mostly from 'low carb' breads, pastas, etc. But I quickly realized that the insulin response from these foods was probably not much better than that of their normal, high carb counterparts. And that 'low carb' made no sense at all in the same context of bread and pasta. In other words it is impossible to have genuinely low carb forms of either.
So I quickly discarded these foods from my diet in favor of a mostly vegetable based diet with alot of 'healthy fats' included. I consumed things like Olive oil, almond/cashew butter, sour cream, cheeses, high fat milk, etc etc etc which essentially did nothing but *seem* raise my visceral fat percentage. So I then discarded the dairy, thinking I might be lactose intolerant from anecdotal reaction.
Since this time my diet has consisted, in the main, of eating two big salads a day consisting of an assortment of phyto-nutrient rich vegetables. Alot of coconut milk (like a can a day) an ocassional sweet potato and a small amount of chick peas/lentils. I estimate my carb consumption being less than 100 grams daily. Sometimes lower than 50 grams a day. Generally the only oil I consume cold is olive oil. I sometimes cook plantains with safflower oil but I never consume this oil raw. I often top my salads with tahini which, when looking at the label, does not state the specific ratios of fats, but only speaks of how much saturated fat is in each serving, mentioning nothing of PUFAs or MUFAs (anyone know the fatty acid profile of tahini?).
Still I seem to be gaining a little visceral fat despite exercising several times a week. I am wondering if, just as many people are sensitive to carbs, could it not also be that some people are sensitive to fats? Maybe some sort of enzyme/metabolic disturbance which causes someone to metabolize fat more slowly than other's. This is just a guess. I would like to know more about this.