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Are you attempting to shed fat? There are specific groceries you should consider adding to your cart during your weekly shopping. We consulted Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, to highlight some of them. “While these groceries are significant aids, no food operates on its own. Eliminating visceral fat in 30 days is most effectively done with a comprehensive approach: maintaining a moderate calorie deficit, selecting these high-fiber, high-protein foods, replacing refined grains and added sugars, and including regular physical activity (chiefly a mix of aerobic exercise and strength training),” she advises. Here are eight foods she recommends to help reduce visceral fat in 30 days.
Oats
Oats are her first suggestion. “They are an excellent source of soluble fiber (primarily beta-glucan), which aids in making you feel full, slows digestion, and can help stabilize blood sugar levels. A high fiber intake, particularly of soluble fiber, is closely linked to lower visceral fat accumulation over time,” states Collingwood.
Beans and Legumes
Next, beans and legumes, specifically chickpeas, black beans, and lentils, come highly recommended. “These are a powerhouse rich in both fiber (soluble and insoluble) and plant-based protein. This combination is highly satisfying, meaning it aids in controlling appetite and total calorie consumption—an essential part of fat loss. Research connects frequent bean consumption with a smaller waistline,” says Collingwood.
Berries
Berries, including blueberries, raspberries, and blackberries, are also essential for fat loss. “High in fiber and packed with antioxidants (polyphenols/anthocyanins). These compounds help fight inflammation and may improve insulin sensitivity, both of which are critical for reducing visceral fat. They also satisfy a sweet craving with natural sugars,” she says.
Salmon (or other Fatty Fish)
Salmon (or other fatty fish) are good for fat loss. “Provides high-quality lean protein and is rich in Omega-3 fatty acids (DHA and EPA). Omega-3s are anti-inflammatory and research suggests they may specifically target body fat, including visceral fat, by modulating fat metabolism,” says Collingwood.
Greek Yogurt
Greek Yogurt, plain, low/non-fat, are an excellent source of protein and probiotics. “The high protein content boosts satiety and supports muscle maintenance, which keeps metabolism revving. The probiotics (live cultures) can support a healthy gut microbiome, linked to better weight regulation and reduced abdominal fat,” she says.
Avocados
Avocados are rich in monounsaturated healthy fats and fiber. “These heart-healthy fats, when replacing saturated or trans fats, have been associated with a reduction in visceral fat. They also contribute to a feeling of fullness, aiding in calorie control,” says Collingwood.
Leafy Greens
Leafy greens, especially spinach, kale, and arugula, will also lead to fat loss. “Extremely low in calories but high in fiber, vitamins, and minerals like copper and magnesium. They add volume to meals, which increases satiety without adding significant calories, supporting an overall calorie deficit,” she says.
Nuts and Seeds
Nuts and seeds, especially walnuts, almonds, and chia seeds, are the final food on her list. “Provide a balanced mix of healthy fats, protein, and fiber. Consistent, moderate intake of nuts can help control appetite and support a stable blood sugar level, both crucial for a sustained approach to fat loss,” says Collingwood.
