- Foods often labeled “bad,” like pasta and nuts, can support visceral fat loss goals.
- Fiber-rich options like fruit, popcorn and whole grains help promote satiety and gut health.
- A balanced eating pattern, plus sleep, movement and stress management can support visceral fat loss.
When it comes to fat loss, one thing is for certain: what you eat matters. However, many people wrongly believe that some nutritious foods are “bad”—pasta, nuts and even fruit are often demonized. But should you actually cut them out of your diet?
First, it’s important to note that there are two types of body fat: subcutaneous and visceral. Subcutaneous fat lies right below the skin, but the more significant health effects come from the visceral fat that’s not visible. While some fat is necessary for health, excess visceral fat can cause long-term health problems. “Visceral fat lies behind your abdominal muscles, and wraps around organs like the stomach, liver and intestines,” says Lainey Younkin, M.S., RD. “Too much visceral fat has been linked to high cholesterol, insulin resistance and high blood pressure, as well as increased risk for heart disease, stroke and type 2 diabetes.”
So if you’re trying to reduce visceral fat, remember, no single food or beverage can reduce it alone, and there’s no reason to eliminate certain foods to meet your health goals. Here are six “bad” foods dietitians agree can help you reach your health goals.
1. Avocados
Ali Redmond
Avocados contain unsaturated fats which may be beneficial for visceral fat loss. One small study found that women who ate one avocado per day saw reductions in visceral fat, but a different study found no change in visceral fat in those who ate an avocado daily.
Still, Anna Rosell, RD, recommends foods that contain mono- and polyunsaturated fats, such as olive oil, avocados, nuts, seeds and fatty fish, due to the other health benefits they can provide beyond just fat loss. “Studies have found that including unsaturated fats in your diet not only positively influences blood cholesterol and risk of heart disease, but also body fat distribution,” she says.
2. Full-Fat Dairy
Dairy is one of the more controversial food groups when it comes to weight loss, but you may be surprised to learn that full-fat dairy can be part of a balanced diet that promotes healthy weight maintenance and fat loss. Dietary fat plays an important role in satiety, and full-fat dairy can be a significant fat source in the diet.
Some studies have shown an association between a diet that incorporates full-fat dairy and a lower risk for abdominal obesity, a measure of visceral fat. As an added bonus, some full-fat dairy sources like yogurt are also high in protein—another nutrient that’s important for satiety and essential in a healthy diet, especially when looking to lose weight.
3. Nuts
Jennifer Causey
“Many people trying to lose weight shy away from nuts in general due to their high calorie content, but those calories are also full of nutrients,” says Julie Stevens, M.P.H., RDN, CPT. The amounts of fiber and protein vary depending on the type of nut, but all varieties offer essential nutrients that are important for a balanced diet.
Some research has found an association between a fiber-rich diet that includes walnuts and a reduction in visceral fat. Other studies have found that when study participants ate tree nuts in place of carbohydrate-rich snacks such as pretzels, graham crackers or animal crackers, they experienced a reduction in waist circumference.
“Almonds in particular are high in magnesium, vitamin E and fiber,” says Stevens. “They are also high in heart-healthy unsaturated fat. A great addition to a healthy snack or sprinkled on a salad.”
4. Popcorn
Popcorn may not be top of mind when considering foods that aid in visceral fat loss, but compared to other popular snacks, popcorn can be an excellent choice. “One serving (about 3 cups) of plain popcorn contains approximately 4 grams of fiber, 22 grams of carbohydrates and 110 calories,” says Danielle Townsend, RDN. “Compare that to 3 cups of potato chips (approximately 30 chips) which contain 1 gram of fiber, 23 grams of carbohydrates and 225 calories.”
These nutrient differences can have a significant impact when following an eating plan for weight and fat loss. “Foods lower in carbs and higher in fiber are associated with healthy weight loss and reduction of visceral and subcutaneous fat,” says Townsend. Popcorn is both higher in fiber and lower in calories than potato chips, making it a good choice if you’re looking for a crunchy snack.
5. Pasta
Photography / Kelsey Hansen, Styling / Greg Luna
Pasta is often one of the first foods many people avoid when attempting to lose weight or change their body composition. However, pasta and grains in general (specifically whole grains) can be an important source of fiber in the diet, which helps to increase satiety after meals.
Daria Zajac, RD, LDN, recommends choosing a type of pasta that’s higher in fiber. “Opt to choose whole-grain or legume-based pastas to increase your fiber intake to support a healthy gut and to stay fuller longer,” she says. “The key is to choose heart-healthy carbs like whole grains, nonstarchy vegetables and fruits to promote health and long-term weight loss.”
6. Fruit
Some fruits are naturally higher in sugar than others, leading many to believe that they should be avoided if weight loss is a goal. However, this is a myth. “All fruits are packed with vitamins, minerals and fiber, which support healthy weight maintenance and weight loss,” Sheri Gaw, RDN, CDCES, says.
Many studies have found an association between increased fruit and vegetable intake and reductions in visceral fat. Considering most Americans don’t consume enough fiber, adding more fruit to the diet could benefit many people. Incorporating a variety of fruits can help you increase your intake of fiber, vitamins and other nutrients.
Our Expert Take
The foods you eat play an important role in helping you lose visceral fat. Even those traditionally considered to be “bad”—like full-fat dairy, fruit and popcorn—can aid in fat loss. That said, the most important thing is having an eating pattern that is balanced and meets your calorie needs.
In addition, looking at the full picture of health is important for fat loss. “Along with dietary changes, getting enough sleep, reducing stress and exercising can help reduce visceral fat,” says Younkin. “Just remember, you can’t spot-reduce fat, so doing a bunch of sit-ups won’t rid you of visceral fat. To burn fat, you need to eat in a slight calorie deficit, increase daily movement like walking and do a mix of cardio and strength-training workouts throughout the week.”
