Reviewed by nutritionist Mandy Enright, MS, RDN, RYT
Image source: Getty Images. Eddingwell Design.
Main points
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Visceral fat increases the risk of heart disease, diabetes, fatty liver disease and cancer.
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Foods such as lean pork, shrimp, beans, tofu, nuts, oats, and berries can reduce visceral fat.
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High-protein, high-fiber foods can help you feel full, stabilize blood sugar, and support weight loss.
Visceral fat is fat that accumulates around your vital organs in the abdomen and is difficult to lose. This will not only increase your waistline. It can also increase your risk of a range of health problems, such as heart disease, diabetes, non-alcoholic fatty liver disease and certain cancers.
If you’ve tried any of the TikTok trends (like rubbing castor oil on your belly!), there are safer, more sustainable ways to reduce visceral fat. Like these seven foods you probably have in your kitchen right now.
Read on to learn the science behind how these foods reduce visceral fat and why nutrition experts are so enthusiastic about them.
1. Lean pork
Protein is trendy for a reason. Protein has a good track record in aiding weight loss. Research shows it may also help reduce visceral fat.
Dustin Moore, Ph.D., RDN, agrees. “Lean cuts of animal protein like pork can play an important role in visceral fat reduction because they provide satisfying, high-quality protein per serving,” he says. In fact, a 4-ounce serving of lean pork tenderloin contains 24 grams of protein along with other important nutrients like zinc, choline, iron, and vitamin B12. And it’s surprisingly low in fat, with just 2 grams of fat per serving, including less than 1 gram of saturated fat. For a quick, protein-packed dinner, try our Plate of Pork Tenderloin with Heirloom Tomatoes and Confit Shallots. Or toss pork tenderloin in the air fryer for a satisfying meal in 25 minutes.
2. Frozen shrimp
Frozen shrimp is another strong contender for reducing visceral fat, Moore says. 3 ounces of frozen shrimp provide 22 grams of lean protein, only 110 calories, and only 2 grams of fat (0 grams saturated fat). However, that’s not the only reason to like it. Frozen foods like shrimp help extend the shelf life of the protein and therefore reduce food waste. Since they’re often on sale, they can help keep your grocery costs down. Plus, they defrost quickly and can be cooked in just a few minutes. Moore is a big fan of putting shrimp into a shrimp and broccoli stir-fry that’s packed with protein and fiber. Or put them to work in these 17 shrimp dinners that will help you lose weight.
3. Canned beans
Foods rich in protein and fiber are excellent choices for reducing visceral fat, says Abbie Gellman, MS, RD, CDN. Canned beans please check both boxes. “Canned beans provide an excellent source of fiber, both soluble and insoluble, and are a good source of protein,” she says. “This makes them feel fuller, keeping people fuller longer.” For example, 1 cup of canned chickpeas (aka garbanzo beans) provides 210 calories, 12 grams of protein, and an impressive 11 grams of fiber.
Beans are so effective that one study found that women who ate them regularly had less body fat and smaller waist circumferences (a measure of visceral fat) than women who rarely ate them. If you could use some ideas, check out these 21 high-protein dinners that start with a can of beans.
4.Tofu
Plant-based proteins like tofu can be powerful allies in the fight against visceral fat. While we’re not recommending that you go completely vegetarian, one study found that when overweight volunteers followed a vegetarian diet for four months, they lost more total and visceral fat than a control group who continued their usual diet.
Gelman says nutritious tofu is also a highlight in the kitchen. “While there are many ways to incorporate soy foods into our diets, tofu is a simple, versatile way to get more soy protein,” she says. “Try adding silken tofu to creamy soups or smoothies instead of traditional dairy cream, or add baked tofu to salads, grain bowls, and side dishes to add plant-based protein and dietary fiber to your meals.” Pro tip: For better results, try freezing it (really!).
5. Nuts
“Nuts have been shown to help reduce disease risk without increasing the risk of weight gain and may aid in weight loss,” Gelman said. Why? “The combination of healthy unsaturated fats, lean protein and fiber may be the key to nuts becoming a tasty and beneficial part of a healthy eating pattern,” she explains. “This combination promotes feelings of fullness and often a feeling of satisfaction after eating them.”
So, go ahead and grab a handful for your next snack. One study found that people who ate nuts instead of pretzels for four months were more likely to lose visceral fat. They also reduce the risk of metabolic syndrome, a condition that is associated with excess visceral fat and increases the risk of heart disease.
6. Oats
Whole-grain oats are rich in a unique type of soluble fiber called beta-glucan, which has been linked to reduced visceral fat and lower overall body weight. Additionally, oats are rich in nutrients, providing energy carbohydrates and heart-healthy plant proteins, Gelman says.
Oats are versatile and can be used in a variety of textures and dishes. Of course, they are a win for overnight oats. But did you know you can also stir-fry or stir them into a delicious porridge? They’re also a delicious addition to granola, cookies and more, Gelman says. “[They] It can also be ground and used as flour in baked goods and can be found in both savory and sweet dishes,” she adds.
7. Berries
Research shows that people who eat more fruit tend to have less visceral fat. Berries are one of Moore’s most popular foods to reduce visceral fat. What makes them so great? It’s all about their fiber, which keeps you happy and full, he says. We have dozens of creative ways to use them!
While fresh berries are delicious, don’t overlook frozen berries. Just 1 cup of mixed frozen berries contains 6 grams of fiber. And, unlike fresh berries, you don’t have to worry about them spoiling in the refrigerator. Therefore, they save you money and trips to the store. Of course, freezing berries is an easy way to add flavor and nutrition to your smoothies. But they can do more. Serve them in our Breakfast Lemon Blueberry Oatmeal Cake or Blueberry Almond Overnight French Toast. Or try them as a topping for grilled salmon with blueberry sauce, or add them to a batch of creamy strawberry buttercream as a dessert.
Our expert opinion
Visceral fat increases the risk of chronic diseases such as heart disease, diabetes, non-alcoholic fatty liver disease and certain cancers. The good news is that there are foods that can help you lose visceral fat. And they’re not hard to find, nor expensive. Lean pork, frozen shrimp, canned beans, nuts, oats, and berries are all great foods for reducing visceral fat. So the next time you go to the grocery store, throw any or all of these foods into your cart. Your waistline and taste buds will thank you!
Read the original article on EatWell