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Are you aiming to shed some visceral fat? We have both encouraging and less favorable news about your dietary approach. The downside? “There’s no scientifically proven list of foods that can eliminate visceral fat in a mere 10 days. Visceral fat reduction demands a sustained calorie deficit, enhanced physical activity, and consistent dietary advancements over a span of weeks or months, rather than just a few days,” explains Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies. The upside? “Certain foods can assist in overall fat loss (including visceral fat) when part of a balanced diet, as they help in appetite control, metabolism improvement, or blood sugar stabilization.” Here are 11 foods that can aid in burning visceral fat quickly.
High Fiber Vegetables
The initial addition you should consider for your diet is high-fiber vegetables. Collingwood suggests greens such as broccoli, spinach, and kale. “They contribute to a sense of fullness and help reduce total calorie consumption,” she mentions. If you’re not in the mood for a salad or side dish, try blending spinach or kale into your everyday smoothie.
Legumes
Another group of foods you should include is legumes. Collingwood’s recommendations include lentils, chickpeas, and black beans. “They are packed with protein and fiber, which aid in hunger management,” she clarifies. If you’re short on time to prepare lentils, you can visit Trader Joe’s to find a bag of pre-cooked ones in the produce section. Enjoy them as a side or mix them into your salad.
Lean Protein Sources
Lean protein sources are next on her shopping list. This includes chicken, fish, tofu, and eggs, all low in fat and high in protein. “These will help you maintain muscle mass while losing fat,” says Collingwood.
Whole Grains
Carbs can help you lose weight if you choose the right kind. Whole grains, including oats, quinoa, and brown rice, are great for fat burning. These foods fuel you up, “improve satiety and blood sugar control,” says Collingwood.
Nuts
Nuts (in moderation) are also great for burning fat. They “provide healthy fats and can help reduce overeating,” says Collingwood. However, because they are calorie-dense, don’t overdo it.
Fatty Fish
Eating fat – the good kind – helps you burn the bad kind. Fatty fish, including salmon and sardines, are great for any weight loss program. They “contain omega-3s that may help reduce inflammation linked to visceral fat,” says Collingwood.
Green Tea
If you need some caffeine in the morning, consider swapping out your coffee for green tea. The antioxidant-rich drink “contains catechins, which may slightly boost fat oxidation when paired with exercise,” Collingwood says.
Greek Yogurt
Greek yogurt is a great food for fat burning. “High in protein, helps preserve lean mass,” says Collingwood, who recommends the low or nonfat variety. Also, stick to plain and add fruit instead of buying it pre-sweetened, as those types are often high in calories.
Berries
Eat a handful of berries if you want a sweet treat that burns fat. Blackberries, raspberries, blueberries, and strawberries are “lower in sugar than many fruits and high in fiber and antioxidants,” says Collingwood.
Avoacados
Avocados are another food packed with good fats that battle the bad. “Monounsaturated fats may help improve satiety,” says Collingwood. Again, eat in moderation as too much of a good thing can have the opposite effect.
Spices
An easy way to fuel your fat-burning machine? Sprinkle spices like chili or cayenne on your food. Both are loaded with capsaicin, which “can slightly increase energy expenditure,” says Collingwood.
