Fitness coach shares 6 science-backed foods to reduce visceral fat naturally

Ways to reduce visceral fat (Picture Credit: Unsplash)

Visceral fat surrounds your internal organs and sits deep within your abdomen, lining the walls of your abdominal cavity. While it’s normal to have some amount of it, too much can harm your body.

Fitness coach Dan Go described it as a silent killer because it triggers inflammation, impairs insulin sensitivity, and shrinks your brain. While you may not be able to touch it, it “strangles” your organs.

However, there’s nothing that can’t be corrected with the help of a good diet. Dan recommends six science-backed foods that help counter the negative effects of visceral fat effectively, naturally, and even permanently.

6 foods to reduce visceral fat

Blueberries: According to Dan, blueberries may look small but have a big impact on your body. They’re rich in polyphenols and help reduce inflammation. The anthocyanins in blueberries improve insulin sensitivity and aid belly fat loss.
How to consume: Add a handful to your breakfast every morning.

Greek Yogurt (plain, unsweetened): Rich in protein and probiotics, Greek yogurt is linked to visceral fat loss. It has several health benefits, including supporting gut health, regulating hunger hormones, and protecting muscle during fat loss.
How to consume: Have 0% Greek yogurt daily with berries or protein powder.

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Fatty Fish (Salmon, Sardines, Mackerel): Dan called it “metabolic medicine,” rich in omega-3 fats that help reduce belly fat, fight inflammation, and improve insulin sensitivity.
How to consume: Aim to eat salmon twice a week and keep canned sardines for snacks.

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Leafy Greens and Cruciferous Vegetables: The fitness coach cited examples of spinach, kale, broccoli, and cabbage, highlighting how their high fibre, antioxidants, and compounds improve blood sugar levels. They make you feel full for longer, are good for the gut, and help reduce abdominal fat.
How to consume: Have a minimum of two servings a day.

Avocados: Avocados have gained popularity in recent years for a number of health benefits. They contain healthy fats and soluble fibre that help control insulin levels and cravings. Dan shared that people who eat them frequently tend to have lower body fat.
How to consume: Add half an avocado to eggs or salads.

Green Tea: While not technically a food, this beverage contains EGCG, a compound that targets visceral fat directly, and L-theanine, which helps reduce stress.
How to consume: Drink two to three cups a day.

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FAQs on how to reduce visceral fat in natural ways:

1. What is the best way to reduce visceral fat naturally?
A balanced diet, regular exercise, and good sleep are the most effective natural ways to reduce visceral fat.

2. Which foods help burn visceral fat?
Foods rich in fiber, lean protein, and healthy fats—like vegetables, whole grains, fish, nuts, and olive oil—can help.

3. Can exercise really target visceral fat?
Yes. Aerobic activities such as brisk walking, jogging, or cycling are especially effective at reducing visceral fat.

4. Does stress affect visceral fat levels?
Yes. High stress increases cortisol, which can promote fat storage around the abdomen. Stress management helps.

5. How long does it take to see results?
With consistent diet and exercise, noticeable reduction in visceral fat can occur in about 8–12 weeks.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.