How to get rid of visceral fat: Five foods to help you lose the dangerous fat

Visceral fat is sometimes referred to as ‘active fat’ because research has shown that this type of fat affects how our hormones function. If a person stores high amounts of visceral fat then they are more at risk of major health problems including diabetes, high blood pressure and a raised risk of heart disease. Visceral fat is a form of gel-like fat that’s wrapped around major organs including the liver, pancreas and kidneys. If left untreated, a person puts themselves at risk of cancer, heart disease, and stroke. Unlike subcutaneous fat, visceral is not visible but obese and overweight people are more likely to have excess visceral fat.

Five of the best foods that help diminish visceral fat:

Chicken or lean meat

Unprocessed meat does not raise a person’s risk of heart disease or diabetes. Meat and chicken are high in protein which aids in visceral fat loss and is a filling nutrient.

Studies have shown that eating a high-protein diet can make a person burn up to 80 – 100 more calories a day.


Eggs contain high levels of protein which helps with visceral fat loss in a number of ways. The body uses more energy and burns more calories when it breaks down protein rather than other foods.

Protein dampens hunger better than carbohydrates do making a person less inclined to overeat and protein helps a person to hold onto muscle mass and helps to burn more calories.


There have been numerous studies that prove that nuts, in particular almonds, are one of the best fat-burning foods a person should add to their diet.

Almonds are high in fibre, protein and good fat which increases the body’s sensitivity to insulin, aiding in visceral fat loss.

Green tea

The health benefits of green tea are plenty. Aiding in weight loss, increasing metabolism, and burning fat in the liver.

Drinking green tea may directly target abdominal fat and making the heart healthy. Try and aim for four to six cups a day.


Tuna is low-calorie, high-protein food. As the fish is so lean it is very low in fat. Tuna is one of the most popular choices amongst bodybuilders and fitness models who have very lean bodies with minimum fat including visceral fat.

Tuna is an excellent choice for people trying to lose visceral fat as it a lean source of high-quality protein.

Visceral fat sits deep within the belly cavity and because it is so close to the liver, visceral fat can be turned into cholesterol.

Cholesterol travels through the bloodstream and can build up in the arteries.

Eating lots of processed foods, fast foods, fried foods, sweets and drinking sugary beverages will increase visceral fat.

Quitting these foods can be challenging but its recommended to try and find ways to substitute and improve the quality of a person’s diet over time.

If you are unsure about how much visceral fat you may have, you could speak with your GP who will conduct a few tests and ask you questions about a persons diet and lifestyle.

Magnetic Resonance Imaging (MRI) scans are the most accurate way to determine whether a person has visceral fat.

A man who has a waistline measurement over more than 40 inches and a woman who has more than 35 inches, around their stomach have high levels of visceral fat and should speak with a GP about the best remedy.

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