The #1 Best Food to Reduce Visceral Fat, According to Science — Eat This Not That


If you’re looking to reduce your visceral fat, you may be wondering what the best food is to help you achieve your goal. According to science, the #1 best food to reduce visceral fat is a combination of healthy fats, proteins, and fiber. Eating this combination of foods can help you reduce your visceral fat, improve your overall health, and even help you lose weight. In this article, we’ll discuss the science behind this combination of foods and provide some tips on how to incorporate them into your diet. We’ll also provide some examples of the best foods to eat to reduce visceral fat, so you can start making healthier choices today.

The #1 Best Food to Reduce Visceral Fat, According to Science — Eat This Not That

If you’re looking to reduce your visceral fat, the good news is that there are certain foods that can help you do just that. According to science, the #1 best food to reduce visceral fat is oatmeal. Oatmeal is a whole grain that is packed with fiber, which helps to reduce cholesterol levels and keep you feeling full for longer. It also contains a variety of vitamins and minerals that can help to boost your metabolism and burn fat.

Oatmeal is also a great source of protein, which helps to build muscle and burn fat. Eating oatmeal regularly can help to reduce your visceral fat and keep it off for good. Additionally, oatmeal is low in calories and can be easily incorporated into your diet. You can enjoy it as a hot breakfast cereal, or add it to smoothies, yogurt, or oatmeal bars.

In addition to oatmeal, there are other foods that can help to reduce visceral fat. These include lean proteins, such as fish, chicken, and turkey, as well as fruits and vegetables. Eating a balanced diet that includes these foods can help to reduce your visceral fat and keep it off for good.

If you’re looking to reduce your visceral fat, the best thing you can do is to make sure you’re eating a balanced diet that includes oatmeal and other healthy foods. Eating a healthy diet and exercising regularly can help to reduce your visceral fat and keep it off for good.

Body fat is not all bad. In fact, you need it to survive. According to the American Heart Association, body fat not only helps keep your body warm, but it’s also essential for absorbing nutrients and producing important hormones. However, there is one type that is bad for your health: visceral fat.

“Visceral fat is a type of body fat stored within your abdominal cavity that wraps around your internal organs; your liver, stomach and intestines,” says Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist, and Spokesperson for the Academy of Nutrition and Dietetics. “It is not the same as the stomach fat you may see.”

Although visceral fat is not visible, it is the kind that can seriously impact your health.

“Visceral fat can negatively impact your overall health by raising your blood pressure; increases your risk for developing certain conditions such as heart disease, stroke, diabetes, insulin resistance, certain cancers,” says Ehsani.

One way to reduce visceral fat is to make some dietary adjustments. And one of the best foods you can eat is plain, non-fat Greek yogurt.

Why Greek yogurt can help reduce visceral fat.

yogurt with berries

Research has suggested that foods rich in protein, calcium, and vitamin D may be linked to less visceral fat,” says Ehsani. “Therefore plain, non-fat or low-fat Greek yogurt is #1 food that people should be adding to their diet if they are looking to reduce visceral fat.”

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One of the biggest benefits is its protein punch.

“Plain, non-fat Greek yogurt typically contains 20-23 grams of protein per 1 cup serving,” says Ehsani. “Eating protein-rich foods can help reduce hunger, as it promotes feelings of satiety. It also makes you less likely to overeat when you have protein present at meal and snack times.”

Protein also takes longer to digest and metabolism, thus helping you feel more full for longer. Research also finds that high protein intake is linked to a lower BMI, smaller waist circumference and better HDL (good) cholesterol levels. Plus, yogurt also contains live and active cultures known as probiotics which helps support a healthy gut microbiome.

Choosing plain Greek yogurt is key since it won’t be loaded with sugar.

“The flavored varieties tend to pack added sugar, which will not help reduce visceral fat. People who eat more added sugar tend to have more visceral fat,” says Ehsani.

Ehsani also suggests choosing non-fat or low-fat yogurt, as full-fat varieties contain saturated fat, and overeating saturated fat has been linked to promoting visceral fat; however, reducing your overall saturated fat intake (that includes foods like processed meats, cheese, and baked goods) is more important than making one choice to eat fat-free yogurt.

RELATED: The 20 Best and Worst Greek Yogurts, According to Dietitians

Tips to reduce visceral fat.

Besides adding some plain non-fat or low-fat Greek yogurt to your diet, other ways to prevent visceral fat according to Ehsani include:

  • Eat enough protein at each meal, and snack to keep you feeling satisfied.
  • Eat enough dietary fiber each day to keep you full for longer and support a healthy GI tract.
  • Get enough sleep. Chronic lack of sleep has been linked to overeating and weight gain.
  • Exercise regularly.
  • Drink enough water.
  • Limit alcohol intake to dietary guidelines, which is no more than 1 drink a day for women and 2 drinks a day max for men.
  • Limit high sugar and added sugar foods.

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