Unless you have been living under a rock, you have likely scrolled past hundreds of videos promising to melt belly fat. From expensive supplements to extreme workout routines, the internet is flooded with quick fixes. But here is what most fitness influencers do not know: the real problem is not the fat you can see, it is the one you cannot.
The Hidden Danger of Visceral Fat
Dr Saurabh Sethi, a leading gastroenterologist trained at Harvard and Stanford, explains the dangers of visceral fat. “Here is something about belly fat that most people do not understand. Not all belly fat is the same. There are two types. The fat you can pinch under the skin is called subcutaneous fat. And the fat you cannot see is called visceral fat,” he said in a newsletter.
Visceral fat is a type of body fat that is deeper inside your body. “Visceral fat sits around your liver, pancreas, and intestines, and it is strongly linked to insulin resistance, fatty liver, and metabolic disease,” the doctor said.
The gastroenterologist also explained why the number on your weighing scale is not a report card of your health. “That is why waist size often tells us more about metabolic health than the number on the scale. The good news is that visceral fat responds well to consistent dietary patterns that improve insulin sensitivity and reduce inflammation,” he said.
7 Evidence-Backed Foods to Target Visceral Fat
Dr Sethi recommended seven evidence-backed foods that can target visceral fat. Make these dietary staples, and your body will thank you.
1. Green Tea or Black Coffee
Make drinking green tea or black coffee a daily ritual. “Both contain polyphenols that support metabolic and liver health,” the doctor revealed.
2. Avocados
Avocados are part of the Mediterranean diet, one of the best diets in the world, for a reason. They are rich in monounsaturated fats, which help improve insulin sensitivity.
3. Leafy Greens and Cruciferous Vegetables
Incorporate leafy greens such as spinach, kale, and cruciferous veggies like broccoli, cauliflower, and cabbage into your diet. They provide fiber and plant compounds that support gut and metabolic health.
4. Fatty Fish
Dr Sethi recommends adding fatty fish. “Salmon, sardines, and mackerel provide omega-3 fats that help regulate inflammation,” he said. For those who do not eat fish, they can add plant-based options such as nuts and seeds like walnuts, chia seeds, and flax seeds to their diet.
5. Healthy Oils
Adding healthy oils to your diet is also important. “Extra virgin olive oil is well studied for metabolic health. Avocado oil or cold-pressed mustard oil can also be good options depending on your cooking style,” the gastroenterologist said.
6. Plain Greek Yogurt
Start your day with Greek yogurt, and your body will thank you. It will provide you with protein and beneficial bacteria that support gut balance. “Plain dahi (traditional yogurt) is also a great option,” the doctor said.
7. Berries
Eat your berries. “Blueberries and other berries contain polyphenols that may improve insulin sensitivity,” Dr Sethi said. He also added that guava is an excellent fruit for getting fiber and antioxidants in the diet.
Dr Sethi also reminded that along with these dietary additions, one should also combine regular movement and good sleep to improve metabolism and reduce visceral fat.
