An Expert’s Guide to Fighting Visceral Fat with Food

An expanding waistline is more unhealthy than you think! Excess belly fat is a sign of visceral fat, which is located deep in your abdomen and wraps around your vital organs, causing serious health issues. Most people don’t realize they have it, but it’s a hidden health concern not talked about enough. Too much abdominal fat can lead to several health problems, including heart disease, diabetes, and even certain types of cancer. The good news is that simple lifestyle habits like exercise and a healthy diet can help get rid of visceral fat.

Certain foods can fight belly fat and Terry Tateossian, an ISSA Nutritionist and ISSA Personal Trainer, IIN Hormone Specialist, IIN Emotional Eating Coach, and the Founder of THOR: The House of Rose explains which foods to incorporate to battle visceral fat and why.

Pasture-Raised Eggs

Eggs can be enjoyed in so many ways and whether you love them for breakfast or a snack, Tateossian recommends including them in your diet.

“Eggs are packed with complete protein and key fat-burning nutrients like choline and vitamin D,” she says. “Protein increases satiety and thermogenesis (aka calorie burn), while choline helps break down fat and supports liver function. Pro tip: Pair them with greens for a double fat-burning boost.”

Unsweetened Greek Yogurt

Unsweetened Greek Yogurt has a lot of health benefits, including reducing visceral fat.

“It’s high in protein and gut-friendly probiotics,” says Tateossian. She explains, “Protein stabilizes blood sugar and reduces cravings later in the day, while healthy gut flora is linked to lower visceral fat. Add chia or flax for fiber and you’ve got a hormone-balancing powerhouse.”

Steel-Cut Oats

Steel-Cut Oats are a great way to start off the day and lose visceral fat.

“Low-glycemic and rich in beta-glucan fiber, oats help reduce insulin spikes and keep you full longer,” Tateossian says. “Stable blood sugar equals less cortisol, which is key for burning visceral fat.” She adds, “Top with cinnamon, nuts, and a scoop of collagen for max benefit.”

Avocado

Avocado is another versatile food that’s delicious and great for fat burning.

“Rich in monounsaturated fats and potassium, avocado helps reduce belly bloat and stabilize blood sugar,” says Tateossian. “Plus, healthy fats signal your body to burn rather than store fat. Try it smashed on Ezekiel toast or blended into a smoothie.”

Wild Blueberries

Ideal for smoothies, salads or as a yogurt topping, blueberries are tasty and one of the healthiest fruits.

According to Tateossian, “These antioxidant-rich berries combat oxidative stress and inflammation, both drivers of visceral fat.” She says, “They’re also lower in sugar than most fruits and support cognitive and metabolic health. Keep a bag of frozen ones for quick morning smoothie bowls.”

Chia Seeds

There’s a reason why chia seeds are a wellness trend that’s here to stay.

“High in omega-3s, fiber, and plant protein, chia seeds support hormone regulation, gut health, and appetite control,” says Tateossian. “They swell in your stomach, helping you stay full for hours.” She adds, “Soak overnight with almond milk for chia pudding or add to smoothies.”

Nitrate-Free Turkey Sausage

Turkey sausage is perfect for a healthy breakfast, casseroles or pasta dishes. It also helps lower visceral fat.

“A lean, high-protein alternative to traditional sausage, turkey sausage boosts metabolism and keeps cravings in check,” says Tateossian. “Just make sure to choose a clean label (no added sugars or fillers).” She adds, “Pair with eggs and sautéed greens for a fat-burning breakfast plate.”

Clean, Low-Sugar Protein Powder

Protein powder is an easy way to boost your daily protein intake, but be mindful of which one you consume. Many are filled with junk ingredients and too much sugar.

According to Tateossian, “Starting your day with 25–30g of protein kickstarts metabolism and minimizes cortisol spikes.” She explains, “Protein also helps maintain lean muscle mass, which burns more fat at rest. Blend with spinach, almond milk, and half a banana for a quick shake.”

Cottage Cheese

Cottage cheese is a healthy breakfast or snack that’s not only high in nutrients, but can help reduce visceral fat.

“Packed with casein protein, which digests slowly and keeps you full for hours, ideal for curbing cravings and supporting lean muscle,” says Tateossian. “Calcium also plays a role in fat metabolism, and research suggests it may help reduce abdominal fat.” She adds, “Top with cinnamon and berries or use it as a savory toast topping.”