6 “Bad Foods” You Should Eat to Lose Visceral Fat, According to Dietitians

Reviewed by nutritionist Mandy Enright, MS, RDN, RYT

Main points

• Foods often labeled “bad” like pasta and nuts can support visceral fat weight loss goals.

• Fiber-rich foods like fruit, popcorn, and whole grains help promote satiety and gut health.

• A balanced dietary pattern, coupled with sleep, exercise and stress management, can support visceral fat loss.

When it comes to losing weight, one thing is for sure: What you eat matters. However, many people mistakenly believe that some nutritious foods are “bad” – pasta, nuts and even fruit are often demonized. But should you really cut them out of your diet?

First, it’s important to note that there are two types of body fat: subcutaneous fat and visceral fat. Subcutaneous fat is located just beneath the skin, but the more significant health effects come from invisible visceral fat. While some fat is necessary for health, too much visceral fat can lead to long-term health problems. “Visceral fat is located behind the abdominal muscles and wraps around organs like the stomach, liver, and intestines,” says Lainey Younkin, MD, RD. “Excess visceral fat is associated with high cholesterol, insulin resistance and high blood pressure, and can increase the risk of heart disease, stroke and type 2 diabetes.”

So if you’re trying to reduce visceral fat, remember that no one food or drink can reduce visceral fat on its own, and there’s no reason to eliminate certain foods to achieve your health goals. Here are six “bad” foods that nutritionists believe can help you achieve your health goals.

1. Avocado

Avocados contain unsaturated fats, which may be beneficial for reducing visceral fat. One small study found a decrease in visceral fat in women who ate an avocado a day, but another study found no change in visceral fat in women who ate an avocado a day.

Still, registered dietitian Anna Russell recommends eating foods containing monounsaturated and polyunsaturated fats, such as olive oil, avocados, nuts, seeds, and fatty fish, because they may provide other health benefits besides weight loss. “Research has found that including unsaturated fats in the diet has a positive impact not only on blood cholesterol and heart disease risk, but also on body fat distribution,” she said.

2. Full-fat dairy products

Dairy is one of the most controversial food groups when it comes to weight loss, but you might be surprised to learn that full-fat dairy can be part of a balanced diet that promotes healthy weight maintenance and fat loss. Dietary fat plays an important role in satiety, and full-fat dairy products may be an important source of fat in the diet.

Some studies have shown a link between a diet containing full-fat dairy products and a lower risk of abdominal obesity, a measure of visceral fat. As an added bonus, some full-fat dairy sources, such as yogurt, are also high in protein, another nutrient important for satiety and necessary for a healthy diet, especially when losing weight.

3. Nuts

“Many people trying to lose weight often avoid nuts because they are high in calories, but those calories are also packed with nutrients,” says Julie Stevens, MPH, RDN, CPT. The fiber and protein content depends on the type of nut, but all varieties provide essential nutrients important for a balanced diet.

Some studies have found a link between a fiber-rich diet that includes walnuts and reduced visceral fat. Other studies have found that when study participants ate nuts instead of carbohydrate-rich snacks such as pretzels, whole-wheat crackers, or animal crackers, their waist circumference decreased.

“Almonds are especially rich in magnesium, vitamin E and fiber,” says Stevens. “They’re also high in heart-healthy unsaturated fats. They’re a great addition to a healthy snack or sprinkled on top of a salad.”

4. Popcorn

Popcorn may not be top of mind when considering foods that can help reduce visceral fat, but compared to other popular snacks, popcorn may be a great choice. “One serving (about 3 cups) of plain popcorn contains about 4 grams of fiber, 22 grams of carbohydrates, and 110 calories,” says registered dietitian Danielle Townsend. “In comparison, 3 cups of potato chips (about 30 chips) contain 1 gram of fiber, 23 grams of carbohydrates, and 225 calories.”

These nutritional differences can have significant consequences when following a weight loss and fat loss diet plan. “Foods that are lower in carbohydrates and higher in fiber are associated with healthy weight loss and reduced visceral and subcutaneous fat,” Townsend said. Popcorn has more fiber and fewer calories than potato chips, making it a good choice if you’re looking for a crunchy snack.

5. Pasta

Pasta is often one of the first foods many people avoid when trying to lose weight or change their body composition. However, pasta and grains in general (particularly whole grains) can be a great source of fiber in the diet, which can help increase feelings of fullness after a meal.

Daria Zajac, RD, LDN, recommends choosing a pasta with a higher fiber content. “Choose whole-grain or legume pasta to increase your fiber intake to support a healthy gut and keep you full longer,” she says. “The key is to choose heart-healthy carbohydrates, such as whole grains, non-starchy vegetables and fruits, to promote health and long-term weight loss.”

6. Fruit

Some fruits are naturally higher in sugar than others, so many people believe they should be avoided if weight loss is the goal. However, this is a myth. “All fruits are rich in vitamins, minerals and fiber that support healthy weight maintenance and weight loss,” says Sheri Gaw, a registered dietitian at CDCES.

Many studies have found a link between increased fruit and vegetable intake and reduced visceral fat. Considering that most Americans don’t eat enough fiber, many people may benefit from adding more fruit to their diet. Adding a variety of fruits can help increase your intake of fiber, vitamins, and other nutrients.

Our expert opinion

The food you eat plays an important role in helping you lose visceral fat. Even foods that are traditionally considered “bad” — like full-fat dairy, fruit, and popcorn — can help with weight loss. That said, the most important thing is to have a balanced eating pattern and meet your calorie needs.

Additionally, a comprehensive understanding of your health is important for fat loss. “In addition to changing your eating habits, getting enough sleep, reducing stress, and exercising can also help reduce visceral fat,” Younkin says. “Keep in mind that you can’t spot reduce fat, so doing lots of sit-ups won’t eliminate visceral fat. To burn fat, you need to eat in a small caloric deficit, increase daily exercise like walking, and perform a combination of cardio and strength training throughout the week.”

Read the original article on EatWell