How to Get Rid of Visceral Fat

Body fat is not just the flabby layer that you always see in overweight individuals. There is a particular type of fat that a lot of people do not know about. The visceral fat is the more dangerous type than the one that is visibly seen. It is the fat that accumulates around the waist and sets deeply into your abdomen.

Studies have shown that visceral fat can increase your risk of heart disease and insulin resistance. In addition, getting rid of this deep fat is not as easy as getting rid of the superficial or subcutaneous fat. The good news is that there are ways to reduce your visceral fat without subscribing to expensive diet or workout programs. It is important, however, that you get your doctor’s go signal before starting any exercise or diet program, especially if you have chronic health problems.

8 Foods to Help you Get Rid of Visceral Fat


Most people turn to cereals or bread for whole grains. These are often processed and do not have enough to provide for your nutritional needs. One of the best whole grain options is popcorn, which is 100 percent unprocessed. People who incorporate whole grains in their diets have lower body fat, particularly in the abdominal area. They also have less visceral fat.

Moreover, popcorn is rich in fiber with 1.2 grams per serving (cup). It is said that fiber can help you lose weight as it keeps your stomach full for a longer time. It may also help you reduce the belly fat. However, you must make sure that your serving of popcorn does not contain salt, butter, or any seasoning as they will only make you snack unhealthy. The air-popped popcorn is the best option for busy individuals, as well as those who do not want to go through the tedious process of making one.

Greek Yogurt

Greek yogurt is another weight loss option. It is packed with protein that feeds your muscles and keeps your appetite under control. Increased protein intake has been linked to smaller waistlines. Adding this yummy snack into your diet will help you fight obesity and, of course, visceral fat. Furthermore, greek yogurt contains calcium, which can further help you lose weight.

Red Wine

Drinking red wine in moderation is said to help promote good health. It has been part of the Mediterranean diet for several decades now. The weight loss experienced by regular red wine drinkers has been attributed to the beverage’s polyphenol content. These are natural antioxidants that have been found to have positive health benefits. Moderate drinkers have also been found to have better lipid profile, as well as enjoy a lower risk of hypertension and diabetes.

Coconut Oil

There had been some studies about coconut oil and its impact on fat storage. Your body does not store coconut oil as fat, unlike other oils, because of its high content of medium-chain fatty acids. These are converted to energy much faster than being stored as fat. One point for caution is the coconut oil’s saturated fat content, meaning you will want to limit your consumption to less than 13 grams of this type of fat per day. This is about one tablespoon of coconut oil.

Green Tea

Green tea is also a popular weight loss solution. It helps suppress your appetite while increasing your energy levels. Researchers believe that the catechins in it promote calorie-burn and reduced belly fat. Drinking a cup or two per day can help reduce your waist circumference. Studies also show that green tea can be a healthier alternative to coffee.

Shirataki and Konjac Noodles

Shirataki noodles started becoming popular years ago because of its ability to shed belly fat. These noodles are made of konjac yam. They are said to have extremely low-calorie content and are rich in glucomannan – a type of water-soluble dietary fiber.


Not only are they delicious, but blueberries are also packed with antioxidants. Incorporating blueberries in your daily diet can help you drop the visceral fat around your abdomen. Since it is high in antioxidants, it can also help your body become healthier and younger.

Pumpkin Seeds

Pumpkin seeds are filled with L-arginine, a type of nutrient that aids in weight loss. These seeds are a great snack, as well, so you can happily add this into your diet. You can also find other foods rich in L-arginine at your local stores, including peanuts and turkey.

Also read: Best Forearm Exercises