Visceral fat—belly fat that wraps around your internal organs—isn’t just stubborn; it’s also linked to serious health risks like heart disease, type 2 diabetes, and inflammation. It’s not a fat that you can see or feel, but an expanding waistline is one indication it’s there. While it can be challenging to lose–especially if you don’t have a good diet or exercise–the good news is certain superfoods can help reduce visceral fat. By adding the right foods into your diet, you can start trimming dangerous fat from the inside out. Here are 9 powerful superfoods that may help shrink visceral fat in just four weeks, according to nutrition expert Mary Sabat MS, RDN, LD, who is also a personal trainer.
Avocado
Avocados are not only delicious and can be enjoyed in so many ways, but they’re packed with nutritional benefits that help fight visceral fat. According to Sabat, “Avocados are rich in monounsaturated fats, which help reduce abdominal inflammation and improve insulin sensitivity — two key factors in shrinking visceral fat.”
Green Tea
Green Tea is touted to be one of the healthiest beverages to drink because it can aid with everything from weight loss to improving mental clarity. According to Sabat, it also helps with visceral fat. “Green tea’s catechins and natural caffeine work together to increase fat oxidation, targeting stubborn belly fat without extreme dieting,” she says.
Wild-Caught Salmon
Wild-Caught Salmon is a great way to boost your protein intake, but combat visceral fat as well. “Omega-3 fats in salmon help your body shift from storing fat to burning it, while protein preserves muscle mass during fat loss,” Sabat explains.
Leafy Greens
Whether you love leafy greens as a salad base or a tasty side dish, they’re full of healthy benefits like eliminating visceral fat. “Spinach, kale, and other leafy greens are high in fiber and micronutrients but low in calories, helping you reduce visceral fat without feeling hungry,” says Sabat.
Blueberries
Blueberries are a powerful nutritional punch because of their rich content of antioxidants, vitamins, and minerals. Sabat explains, “Blueberries are packed with polyphenols that fight oxidative stress and improve how your body handles sugar, both important for reducing belly fat storage.”
Chia Seeds
With their high content of fiber, omega-3 fatty acids, protein, and various minerals and antioxidants, chia seeds are a powerhouse of nutrition that can support heart health, help manage blood sugar and more like fighting visceral fat. “Chia seeds deliver fiber, plant-based protein, and omega-3s to keep you full longer and stabilize blood sugar — a vital step in shrinking visceral fat,” says Sabat.
Extra Virgin Olive Oil
Easy for grilling, roasting, or sauteeing, extra virgin olive oil is healthy to cook with because it’s full of antioxidants and has anti-inflammatory properties. Sabat says, “Extra virgin olive oil contains compounds that lower inflammation, improve hormone balance, and encourage your body to burn fat over storing it.”
Unsweetened Greek Yogurt
It’s no secret that Greek yogurt is super healthy because it’s high in protein, essential nutrients and calcium. But it can also help get rid of visceral fat. “The protein and probiotics in Greek yogurt help maintain lean muscle and support a healthy gut microbiome, both tied to lower visceral fat,” says Sabat.
Apple Cider Vinegar
Drinking one to two tablespoons of apple cider vinegar a day can help regulate blood sugar, support digestive health and aid in weight management goals. “A small daily dose of apple cider vinegar before meals may help reduce blood sugar spikes and promote gradual fat loss around the midsection,” says Sabat.
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