Today, I’m going to share with you the top 10 foods to fight visceral belly fat.
Many people are unaware that there are actually two types of body fat.
Subcutaneous fat that you can pinch and grab onto, and is found just underneath your skin.
And visceral fat that is stored deep inside your body.
Visceral fat is also known as “hidden fat” and wraps around your abdominal organs like your heart, liver, and intestines.
Too much subcutaneous or visceral fat is bad for your health, but visceral fat is especially dangerous.
That’s because it’s is related to the release of proteins and hormones that can cause inflammation.
This inflammation can damage your arteries, enter your liver, and negatively affect how your body breaks down sugars and fats.
Even in thin people, having visceral fat increases your risk of developing high blood pressure, obesity, high cholesterol, and insulin resistance.
Here are 10 foods you can add to your diet to help you lose visceral fat fast and boost your overall health.
As always, this video is educational and does not constitute medical advice. We are not doctors.
Visceral Fat-Fighting Food Number 10. “Fatty Fish”.
Wild-caught fish are rich in omega-3 acids. Omega-3 fatty acids are beneficial for brain and heart health, and have been shown to reduce inflammation and the risk of heart disease. Fish is also a superb source of protein, which can help keep you fuller longer. Try adding fatty fish like Alaskan salmon, cod, herring, mackerel, rainbow trout, sardines and striped bass in your diet at least twice a week. Farmed fish is significantly cheaper, but contains less omega-3 fats.
Visceral Fat-Fighting Food Number 9. “Nuts”.
Adding a handful of nuts to your diet can help you melt visceral belly fat. One study involving 14,000 participants over five years, found that those who ate nuts regularly had lower body weight and reduced waist circumference. Consuming nuts regularly has also been shown to help reduce hunger and prevent spikes in blood sugar levels. This makes nuts the perfect snack for appetite control, which is incredibly beneficial when your goal is to burn off visceral fat. Some of the healthiest nuts are almonds, walnuts, pecans, Brazil nuts, cashews, hazelnuts, Macadamia nuts, pine nuts, and pistachios.
Visceral Fat-Fighting Food Number 8. “Fermented foods”.
Fermented foods like sauerkraut, kimchi, natto, yoghurt, and kefir contain healthy bacteria called probiotics, which can help reduce inflammation and improve insulin resistance. Probiotics also help improve the gut microbiome and can promote visceral fat loss. Greek yogurt is one of the best sources of protein mixed with some probiotics. This protein can also help with satiety.
Watch this video till the end, and download a free report of the top foods that turn your metabolism into a fat-burning machine.
Visceral Fat-Fighting Food Number 7. “Pasture-Raised Dairy”.
Studies have linked high-quality dairy products to healthy weight management, mainly because of the calcium-protein combination.
To give your dairy even more fat-burning potential, select pasture-raised dairy products. Free range cows produce milk that is of higher quality.
The protein in dairy has a higher thermic effect than carbs or fats, meaning it boosts your metabolic rate. The protein-fat combination also reduces cravings and helps you keep lean muscle mass.
So if a firm, flat stomach is something you desire, make sure you’re getting a dose of dairy consistently in your diet.
Visceral Fat-Fighting Food Number 6. “Apple Cider Vinegar”.
Apple cider vinegar or ACV contains a natural compound called acetic acid, which can help prevent visceral fat accumulation.
Research shows consuming ACV before a high-carb meal can help reduce blood sugar levels, which helps minimize fat-storing insulin.
ACV may also help to increase the enzyme AMPK in the body, which increases the rate of fat oxidation and decreases the speed at which the liver manufactures fat in the body. This means accelerated fat-burning results.
Finally, ACV contains an antioxidant called chlorogenic acid, which helps to protect the bad cholesterol in the body (LDL) from being oxidized. This helps to reduce your overall risk of heart disease.
Visceral Fat-Fighting Food Number 5. “Green Tea”.
Green tea is one of the healthiest drinks in the world.
It contains high amounts of antioxidants to promote brain health and clear thinking.
The caffeine also helps improve mental focus and increase your metabolic rate.
Some studies show that green tea may be especially helpful against diabetes because it reduces blood sugar and insulin levels.
It also contains a natural compound known as EGCG, which has been shown to protect your brain, nervous system, and heart.
Visceral Fat-Fighting Food Number 4. “Resistant Starches”.
Resistant starch is a type of carbohydrate, that doesn’t get digested in your small intestine. Instead, it ferments in your large intestine, and feeds beneficial gut bacteria that help maintain a healthy weight and a robust immune system. This type of starch provides many health benefits and has fewer calories than regular starch.
Green, unripe bananas, and potatoes which have been cooked then cooled, are amazing sources of resistant starch. Adding more resistant starch to your diet can help increase satiety and feelings of fullness. This reduces your hunger and overall calorie intake.
These unique starches may also increase the thermic effect of food, which increases your daily calorie burn. Also, the short-chain fatty acids formed after consuming resistant starches have been found to help suppress appetite.
Other foods that contain resistant starch include rice and white beans that have been cooked then cooled, uncooked rolled oats, and lentils.
Visceral Fat-Fighting Food Number 3. “Beans & Lentils”.
Beans and lentils are substantial sources of fat-fighting fiber and muscle-building protein. They can help you store less visceral fat, according to one study, which found that for every 10-gram-per-day increase in soluble fiber, belly fat decreased by 3.7%. Beans and lentils are also significant sources of magnesium, which helps regulate cortisol levels and promotes a healthy nervous system. Some effective bean and lentil options include chickpeas, black beans, lentils, and kidney beans.
Visceral Fat-Fighting Food Number 2. “Whole eggs”.
People used to avoid eating egg yolks because they thought these would raise cholesterol levels. But we now know that whole eggs raise the good cholesterol inside your body, and therefore do not increase the risk of heart disease.
Although the egg white is a significant source of protein, the fatty yolk is even more nutritious.
The calories from egg yolks provide lots of important nutrients like folate, selenium, zinc, iron, phosphorus, vitamin B12 and B6. All these nutrients help keep visceral belly fat from forming.
Visceral Fat-Fighting Food Number 1. “Pasture-Raised Meat”.
Contrary to popular belief, research has found no link between unprocessed red meat and heart disease. In fact, unprocessed red meat is loaded with nutrients that can have a profound effect on health.
For example, pasture-raised red meat is full of conjugated linoleic acid (CLA), a healthy fat that helps to destroy your stomach fat, increase metabolic rate, and increase muscle mass – all while helping reduce your risk of cancer.
Red meat contains a hefty dose of zinc, selenium, vitamin B3, vitamin B12, vitamin B6, and iron. As long as you eat the right type of red meat, you can indulge in your favorite greasy steak “guilt free”—all while extending your lifespan and avoiding storage of visceral fat.
Besides eating the right foods, it’s equally important to avoid inflammatory foods that can lead to visceral fat gain and overall poor health.
Plus, exercise, stress management, and proper sleep, are all crucial for managing visceral fat in your abdominal area.
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And now over to you. Which are your favorite visceral fat-fighting foods?