Diet Low In Saturated Fat, Trans Fat, Sugars, And Processed Foods
A diet high in fiber, low in net carbohydrates, and low in saturated and trans fat is the best diet for reducing belly fat, Sabat says.. "Net carbohydrates are total carbohydrates minus fiber. By keeping these low, blood sugar is controlled and the body will be able to get into the visceral fat stores," she explains. "Keeping unhealthy fats out of the body keeps additional fat from accumulating in the liver and thereby ending up around the organs (visceral fat)." Processed foods like white bread, high-sugar cereals, and frozen dinners should be avoided at all costs!
This type of eating pattern is effective for reducing visceral fat and improving metabolic health. "When it comes to losing weight and specifically targeting visceral fat, I often recommend a dietary pattern that is lower in added sugars, saturated and trans fats, and highly processed foods," Baker agrees.
Diet High In Fiber, Nutrient-Dense Foods
Instead, Sabat recommends eating a diet high in fiber (like bananas and beets!) because it will help fill you up with fewer calories. This diet also reduces your body's ability to store fat by reducing insulin levels, which control blood sugar. "Eating low in saturated fat helps reduce the amount of unhealthy fat that can accumulate in the abdominal area. Eating limited amounts of whole grains and fruits while loading up on vegetables provides essential nutrients and fiber needed for good health," she says.
"This type of diet is effective for losing visceral fat because it emphasizes nutrient-dense, whole foods that are naturally low in added sugars, saturated and trans fats, and highly processed ingredients," Baker explains. Nutrient-dense foods, like quinoa and kale, help you feel full while also providing the body with the necessary nutrients it needs to function. "Additionally, research has shown that a diet that is high in nutrient-dense whole foods can improve insulin sensitivity, which is important for reducing visceral fat and improving metabolic health." Noted!
And, if you're worried about finding the best way to slowly start dieting, Sabat suggests making small changes to your current diet. "Start by portioning your plate into sections. The goal is to eventually have 1/2 your plate be low carbohydrate vegetables, 1/4 be lean organic protein and 1/4 be a lower glycemic carbohydrate food with a sliver of healthy fat," she recommends. "You can build up to this ideal plate by starting with the plate for each section with a sliver of healthy fat. Reducing portion sizes and stopping all food intake by 7 pm are also great ways to make some changes."
Bottom Line
Overall, Baker warns about falling for dieting fads that end up doing more harm than good. "Any diet that promotes extreme caloric restriction, eliminates entire food groups, or is overly restrictive is not sustainable or effective for reducing visceral fat or promoting long-term health.," she urges. "These types of diets can be difficult to maintain and can lead to feelings of deprivation, which can increase the risk of overeating or binge eating. Additionally, many of these diets do not provide the body with the necessary nutrients it needs to function optimally, which can be detrimental to overall health and well-being."
Getting rid of belly fat isn't just a cosmetic issue, it's necessary for overall better health. Belly fat is one of the most dangerous areas to store fat. While a trim middle can be difficult to achieve without a strict lifestyle and a dose of favorable genetics, there are a few steps you can take every day to reduce visceral fat. Both Sabat and Baker recommend a diet low in saturated fat, trans fat, sugars, and processed foods while high in fiber, nutrient-dense foods. A great diet that fits these criteria is the Mediterranean diet! Doctors highly recommend the Mediterranean diet for weight loss, heart health, and gut health.