Here are 11 foods that fight visceral belly fat that you can start adding to your diet right away! These are all foods that are rich in vitamins and nutrients that help break down visceral fat, especially around the belly area. Continue reading to learn more…
Now before we get started though, I would like to mention that I do not provide medical advice, although my posts are researched, they are for educational purposes only.
I highly recommend you see a dietician who will provide you with the best diet plan according to your specific condition.
Causes & Types Of Belly Fat
There are 2 main types of belly fat, subcutaneous and visceral belly fat. Subcutaneous belly fat is a type of belly fat that is found right under your skin.
It is really soft and you can feel it by simply poking your belly. Subcutaneous fat makes up 90% of your body fat and is usually harmless but harder to get rid of.
Visceral belly fat is a type of fat that is found between your muscles and internal organs. It is very hard when you touch it and it makes your belly stick out making it look like a round ball or an apple.
This type of fat is really dangerous because it produces chemicals and hormones that are dangerous to your health.
There are a lot of causes of belly fat and knowing them, helps you determine what’s causing yours. Fortunately though, visceral belly fat is pretty easy to get rid of.
How These Foods Fight Visceral Belly Fat
You see, one of the main causes of visceral belly fat is hormonal imbalance, specifically high cortisol levels. Cortisol is a stress hormone that increases when you consume a lot of highly saturated foods, sugary foods, and drinks, plus refined grains.
Cortisol also triggers fat storage in the liver which is known as fatty liver. By consuming foods that reduce cortisol, you also reduce visceral belly fat in the process.
Now other vitamins and minerals such as vitamin C, potassium, magnesium, protein, dietary fiber, and omega-3 fatty acids are essential for reducing cortisol and visceral fat.
Foods that are rich in potassium, magnesium, and vitamin C help lower stress, improve sleep, and reduce inflammation.
Protein-rich foods increase muscle mass, and energy levels and increase fat burn. Dietary fiber increases satiety and improves gut health which aids in weight loss.
Lastly, omega-3 fatty acids increase the production of a hormone in the body called leptin which reduces appetite and promote weight loss.
11 Foods That Fight Visceral Belly Fat
So all the foods on the following list contain all of the vitamins & minerals listed above which makes them perfect for helping you burn visceral belly fat naturally.
Start adding them to your diet as soon as possible and you will experience some amazing changes.
1. Green Tea
So there was a study done on 118 people who consumed green tea for 12 weeks and 104 of the participants saw a significant loss of visceral belly fat.
The study showed that the caffeine and catechins found in green tea are very effective in boosting metabolism and aiding in weight loss.
Don’t be afraid to start adding at least 3 cups of green tea daily to your diet, don’t worry, it’s safe to have up to 5 cups of green tea per day. Here is a green tea recipe that I make and drink almost every day.
2. Fish Rich In Omega-3 Fatty Acids
According to this study, eating foods rich in omega-3 fatty acids can help control appetite and speeds up the metabolism which promotes weight loss and belly fat loss.
Another study showed that consuming foods rich in omega-3 fatty acids can increase muscle mass and reduce visceral fat.
Some amazing sources of omega-3 fatty acids are found in fish like salmon, cod, mackerel, herring, lake trout, canned tuna, and sardines.
Start by adding any one of these fish to your diet at least 3 times per week to get the full benefits and lose belly fat.
So eating eggs will not make you lose belly fat but they will increase your energy levels and overall muscle mass because they are rich in protein.
Eating foods that are high in protein can help prevent overeating by keeping you full longer during the day.
When eating eggs for weight loss, make sure you only consume poached or boiled eggs instead of fried eggs which will reduce your calorie intake.
It is also best that you only eat up to 2 eggs per day, anything more can increase your cholesterol levels.
4. Whole Grain
So according to this study conducted in Japan, eating a diet that consists of whole grains can help reduce visceral fat significantly.
Another study that was done by The American Journal Of Clinical Nutrition also shows that a diet rich in whole grains can reduce visceral belly fat storage.
Good sources of whole grains include brown rice, barley, cracked wheat, Farro, millet, quinoa, black rice, red rice, and oats.
To get the most benefits, try eating a lot of whole oats because they are known as the healthiest type of whole grains.
Avocados are great for suppressing appetite and keeping you feeling full longer during the day according to this study.
Also, avocados are a great source of healthy unsaturated fat such as monosaturated fat which helps reduce cholesterol levels and fat storage.
Avocado is also rich in dietary fiber which aids in weight management. Lastly, avocados contain plant protein which helps increase energy levels and muscle mass.
So go ahead and start adding half an avocado to your diet daily to reap all of its amazing benefits.
6. Vitamin C Rich Fruits & Vegetables
Okay so vitamin C does not cause you to lose weight but it does lower inflammation in the body quickly. You see, inflammation has been linked to insulin resistance which causes higher glucose levels in the blood and visceral fat accumulation.
Vitamin C is also an antioxidant that helps the body get rid of free radicals and toxins.
Studies show that free radicals and toxins are also associated with obesity that’s why it is important to incorporate vitamin C into any effective diet plan.
Lastly, vitamin C helps lower oxidative stress which is a common cause of high cortisol levels. Fruits like guava, oranges, kiwi, lemons, berries, papayas, and plums are great sources of vitamin C.
Vegetables like Brussels sprouts, broccoli, kale, bell peppers, collard greens, spinach, and cabbage can provide your body with a good amount of vitamin C as well.
7. High-Fiber Foods
According to this study, eating foods rich in soluble fiber can help you lose visceral belly fat by reducing your appetite and keeping your gut bacteria healthy.
The study also showed that people who consumed 10 grams of more soluble fiber have a lower risk of regaining belly fat by 3.7%!
The best food sources of soluble fiber include oats, peas, beans, apples, citrus fruits, carrots, barley, bran, nuts, seeds, and lentils.
Other fruit sources of soluble fiber are blueberries, strawberries, blackberries, and raspberries. The recommended daily intake amount of dietary fiber for women is 25 grams and 30 grams for men.
8. Potassium & Magnesium Rich Foods
So as mentioned above eating foods rich in potassium can help reduce cortisol, improve muscle function and muscle recovery, especially after working out, plus help the body get rid of excess water and salt.
Lastly, similar to magnesium, potassium is great for increasing energy levels and boosting metabolism.
Apart from increasing energy and boosting metabolism, magnesium also improves sleep and reduces cortisol levels in the body which helps reduce visceral fat.
Lastly, consuming magnesium-rich foods may help the body process insulin properly which can lead to less visceral fat storage.
Best sources of magnesium and potassium-rich foods include Swiss chard, edamame, bananas, melons, broccoli, sweet potatoes, spinach, cannellini beans, acorn squash, avocados, prunes, and oranges.
9. High Probiotic Foods
Research shows that gut bacteria are responsible for how the body absorbs nutrients from foods and uses them for energy.
Having unbalanced gut bacteria can lead to inflammation and weight gain therefore, adding probiotic-rich foods to your diet is very important when trying to lose weight.
You see, probiotics help your body absorb fewer calories and increase bile excretion. It also helps increase healthy gut bacteria, improves digestion, and reduces bloating.
Lastly, according to this study, people who consumed more probiotic foods or supplements saw a reduction of visceral belly fat by a whopping 35%!
Some of the best probiotic food sources include Greek yogurt, tempeh, sauerkraut, miso, apple cider vinegar, pickles, kimchi, and kefir.
Other fermented sources of probiotics are pickled cucumbers, radishes, carrots, green beans, cauliflower, and red bell peppers.
11 Foods That Fight Visceral Belly Fat FAQs
Worst Foods For Visceral Belly Fat
Some of the worst foods for visceral belly fat include breakfast cereals, flavored yogurts, ice cream, store-bought snacks, store-bought microwavable meals, sugary foods, and drinks, and foods high in saturated fat like fatty slices of meat and baked goods.
How Do You Lose Visceral Belly Fat Fast?
The fastest way to lose visceral belly fat is by consuming a low-fat, low-sugar diet, increasing your activity levels, and drinking enough water daily. It is recommended that you drink at least 8 glasses of water every day for optimal health.
Does Walking Burn Visceral Belly Fat?
Yes, brisk walking can help you lose visceral belly fat but it is not as effective as aerobics and strength training. According to this study, weight lifting, resistance training, and strength training combined with aerobics are the best ways to lose visceral belly fat.
Signs You Are Losing Visceral Fat
So the main signs of losing visceral fat are 1. you feel lighter, 2. you have more energy, 3. you digest foods better, 4. you become healthier, 5. your mental health improves.
Now you have 11 amazing foods that will help you get rid of that stubborn belly fat once and for all. Let me know in the comments below what you think about this post and if you found it helpful. Until next time, continue staying awesome mama!