Introduction
As we age, our bodies change and our dietary needs change as well. After the age of 50, it is important to pay attention to our diets in order to maintain a healthy weight and reduce the risk of chronic diseases. One of the most important things to focus on is reducing visceral fat, which is the fat that accumulates around our organs and can lead to serious health issues. Dietitians have identified the best foods to reduce visceral fat after 50, and Eat This Not That has compiled a list of these foods to help you make the best dietary choices. Eating these foods can help you reduce your visceral fat and improve your overall health.
The Best Foods To Reduce Visceral Fat After 50, Say Dietitians — Eat This Not That
As you age, your body composition changes, and visceral fat can become a problem. Visceral fat is the fat that accumulates around your organs, and it can be dangerous if it accumulates too much. Fortunately, there are certain foods that can help you reduce visceral fat after 50. Here are the best foods to reduce visceral fat, according to dietitians.
Eat This:
- Oats: Oats are a great source of fiber, which helps to reduce visceral fat. They also contain a type of soluble fiber called beta-glucan, which has been shown to reduce cholesterol levels.
- Berries: Berries are packed with antioxidants, which can help reduce inflammation and improve overall health. They are also low in calories and high in fiber, making them a great choice for reducing visceral fat.
- Nuts: Nuts are a great source of healthy fats, which can help reduce visceral fat. They are also high in protein, which can help keep you feeling full for longer.
- Leafy Greens: Leafy greens are packed with vitamins and minerals, and they are low in calories. They are also high in fiber, which can help reduce visceral fat.
- Fish: Fish is a great source of omega-3 fatty acids, which can help reduce inflammation and improve overall health. It is also high in protein, which can help keep you feeling full for longer.
Not That:
- Processed Foods: Processed foods are high in calories and low in nutrients, which can lead to weight gain. They are also high in unhealthy fats, which can increase visceral fat.
- Sugary Drinks: Sugary drinks are high in calories and can lead to weight gain. They are also high in sugar, which can increase visceral fat.
- Refined Grains: Refined grains are low in fiber and can lead to weight gain. They are also high in unhealthy fats, which can increase visceral fat.
- Red Meat: Red meat is high in saturated fat, which can increase visceral fat. It is also high in calories, which can lead to weight gain.
- Alcohol: Alcohol is high in calories and can lead to weight gain. It is also high in sugar, which can increase visceral fat.
By making the right food choices, you can reduce your visceral fat after 50. Eating a diet rich in fiber, healthy fats, and lean proteins can help you reduce visceral fat and improve your overall health. So, make sure to eat the right foods and avoid the wrong ones to reduce your visceral fat.
While getting rid of those extra pounds standing between you and your jeans fitting comfortably may be your goal when you embark on a new diet, it’s the body fat you don’t see that could be putting your health at risk. Experts say that visceral fat—fat that develops well below the skin’s surface—is far more dangerous for your health.
“Visceral fat is a danger to health for a few reasons,” says Trista Best, MPH, RD, LD, from Balance One Supplements. “First, it is carried at the front of the body where it creates significant stress on the heart and other vital organs. This puts the individual at risk for heart disease and stroke, among other chronic conditions. Second, if allowed to persist it will form around organs and tissues which makes it difficult to lose, also increasing the risk of chronic disease.”
Best notes that visceral fat can often go undetected, lulling those with healthy BMIs into a false sense of security about their health when, in fact, their wellbeing may be in jeopardy. So, how do you lose pounds you can’t even see? Read on to discover which foods registered dietitians recommend incorporating into your regular routine to lose dangerous visceral fat after 50. And for more ways to shed those extra pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.
Looking for a great way to reduce your visceral fat mass while adding rich flavor to your favorite dishes? Consider adding some cumin to your recipes.
“Consistent, long-term use of cumin may aid in decreasing fat deposits throughout the body by regulating insulin because when the cells absorb too much glucose the body converts it to fat. Adequate insulin can mitigate this occurrence,” says Best.
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If you’re looking for a great way to reduce your visceral fat while enjoying your favorite foods, try incorporating some green banana flour into your recipes in place of white flour.
“Green banana flour is one of the world’s richest sources of gut-healthy prebiotic resistant starch, which is a special nutrient that is proven to help make your cells more responsive to insulin, ultimately helping prevent fat storage around the waist,” explains Kara Landau, RD, founder at Uplift Food. “Green banana flour can be added into a nourishing smoothie or oatmeal bowl, or even blended in with your coffee!”
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Whether you’re adding them to a salad or putting them in a soup for some added protein, lupini beans are an easy and delicious way to reduce dangerous visceral fat on your body.
“Lupini beans are a low net carbohydrate, high prebiotic fiber, and high protein legume that does not spike blood sugar levels, which in turn assists with reducing fat storage and preventing weight gain around the waist,” says Landau, who notes that lupini beans can also be ground down to make a protein- and fiber-rich flour.
Whether you’re enjoying some sauerkraut as a side dish or topping your rice with kimchi, fermented foods are a delicious way to cut your visceral fat mass.
“Some studies have linked an increase in beneficial gut bacteria to a reduction in visceral fat mass. Incorporating fermented foods including yogurt, kefir, kimchi, and sauerkraut may have a positive impact on digestion and a host of other processes that help regular weight and belly fat mass,” explains Isa Kujawski, MPH, RDN, founder and owner of Mea Nutrition.
Here’s The #1 Way to Lose Visceral Fat, Say Experts
Adding some omega-3-rich fish to your diet may benefit more than just your heart health—it could help you shed that dangerous visceral fat, too.
“Fatty fish, such as salmon and sardines, are rich in both vitamin D and omega-3’s,” says Kujawski. “Low levels of both of these have been linked to higher visceral fat.”
Spinach and kale are great for adding fiber and essential nutrients to your diet, as well as helping you shed that visceral fat you’ve been carrying.
“Dark leafy greens such as collard greens, spinach, and kale are good sources of calcium, a mineral which has been shown to downregulate fat storage hormones and has been associated with reduced visceral adiposity in overweight and obese individuals,” explains Kujawski.
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