Dr. Ahmed Visceral fat is that layer of adipocytes that resides around your organs and is also considered deep abdominal fat.
This fat is not only a cosmetic concern; it is actually a health hazard. This can lead to so many conditions like type 2 diabetes, obesity, and even cancer.
It can be hidden in your abdominal cavity and release hormones + inflammatory substances, which can disrupt the normal metabolic processes, ultimately causing chronic illnesses.
There is a difference between subcutaneous fat (a layer over your tummy or arms that you can pinch) and visceral fat.
While subcutaneous fat may be a cosmetic nuisance, visceral fat is a greater threat to your well-being. Therefore, making changes in your lifestyle to better the quality of your life is very very important for your long-term health.
Yes! Exercise can help you big time in this case, but modifying your diet is also a crucial option. Here are some foods that fight or fuel your visceral fat.
Stop Eating These 5 Foods to Lose Visceral Fat Fast
1. Sugary Drinks:
Sugary drinks like sodas, fruit juices (even unsweetened ones), and sweetened teas contribute to visceral fat.
They provide a high amount of sugar, especially fructose, which can overdrive the liver and promote fat accumulation in the abdominal region.
Reason: They provide empty calories that have no nutritional value, cause instant spikes in blood sugar, and promote insulin resistance.
2. Refined carbs:
Such carbohydrates, like white bread, white rice, pastries, processed cereals, and sugary snacks, are stripped of fiber and essential nutrients.
As a result, they cause rapid spikes in blood sugar and trigger insulin release. Too much insulin can cause increased fat storage, particularly around the abdomen. [ref].
Reason: They do not have fiber, which then leads to rapid digestion and blood sugar fluctuations.
3. Processed foods:
Fast food, packaged snacks, processed meats, and ready-made meals often contain unhealthy fats, too much salt, added sugar, and artificial ingredients. Eating these foods can slow down your metabolism and lead to belly fat gain.
Reason: They are high in unhealthy fats, sodium, and added sugars, which disrupt metabolic processes.
4. Too much alcohol:
If you are drinking large quantities of alcohol, it can lead to a ‘beer belly’ that is a common term for visceral fat accumulation. The liver prioritizes metabolizing alcohol over fat, leading to fat storage in the abdominal area.
Reason: It is actually full of empty calories, and it pressurizes the liver, hindering fat metabolism.
5. Trans fats:
This is often found in fried foods, processed snacks, and some baked goods. It can cause belly fat and hurt your heart. Always check food labels for “partially hydrogenated oil.”
Reason: They raise LDL cholesterol, lower HDL cholesterol, and encourage inflammation, all of which contribute to visceral fat.
How to Eat Smarter for a Healthier Body and a Slimmer Waist?
- Check food labels carefully and stay away from foods with lots of sugar, white flour, and unhealthy fats.
- Make some food at home to help you control what goes into your meals and how much you eat.
- Choose unsweetened tea, sparkling water or simple one instead of sugary drinks.
- Try only eating natural foods like fruits, vegetables, whole grains, and lean proteins.
- If you drink alcohol, keep it limited.
- Stay away from foods with partially hydrogenated oils.
7 Foods That Promote Visceral Fat Loss:
1. Soluble fiber:
So, this acts like a sponge in your digestive system and it leads to water absorption and making a gel that slows down digestion and reduces calorie absorption. Furthermore, fiber has been shown to actually target visceral fat.
👉 Oats, apples, oranges, pears, beans, peas, flaxseeds, and psyllium husk.
2. Protein-rich foods:
If you want to shrink fat, then always go for lean protein. Moreover, it will help you with satiety and reduce cravings + support the growth of muscle mass while burning more calories.
👉 Chicken breast, turkey breast, fish (salmon, tuna), tofu, tempeh, lentils, chickpeas, Greek yogurt, and eggs.
3. Whole grains:
They provide a sufficient amount of energy and are full of fiber, which helps regulate blood sugar levels and prevent fat storage, particularly in the abdominal area.
👉 Quinoa, brown rice, whole-wheat bread, oats, and barley.
4. Berries:
Berries are full of antioxidants and fiber, which work together to reduce inflammation and promote fat loss, including visceral fat.
👉 Blueberries, strawberries, raspberries, and blackberries.
5. Green tea:
Green tea has catechins, compounds that may boost metabolism and promote fat burning, including visceral fat.
Adding green tea into your routine is actually a simple yet effective way to support your weight loss efforts.
6. Healthy fats:
It might sound strange, but healthy fats can help reduce belly fat. Monounsaturated and polyunsaturated fats improve how your body uses insulin and help burn fat.
👉 Avocados, almonds, walnuts, chia seeds, flaxseeds, olive oil, and fatty fish.
7. Vinegar:
Apple cider vinegar, in particular, has shown promise in studies for promoting fat loss and reducing visceral fat accumulation. [ref]
👉 Use Apple cider vinegar in dressings of salads or diluted in water.
Tips for adding these heroes into your diet:
- Start your day with a bowl of oatmeal topped with berries and nuts.
- Include a fat-less protein source with every meal.
- Snack on fruits, vegetables, or a handful of almonds.
- Replace refined grains with whole grains.
- Use olive oil for cooking and salad dressings.
- Drink green tea daily.
- Incorporate Apple cider vinegar into your diet in moderation.
Takeaway
Reducing visceral fat requires a holistic approach that combines a healthy diet, regular exercise, stress management, and adequate sleep.
By prioritizing whole, unprocessed foods and limiting sugary drinks, refined carbs, and unhealthy fats, you can take significant steps toward a healthier, leaner you.
Make sure to consult with a healthcare professional or registered dietitian for personalized advice.
