If you’re looking to lose visceral fat, reduce your calorie intake below your daily burn rate, and make sure that he calories you do eat should come from freshvegetables, fruits, whole grains and lean proteins, such as white fish, chicken breast, tofu, beans and flank steak. Increasing your protein intake slightly, to about 30% of your total daily calories.
Good Fats
Research shows that people whose diets contain polyunsaturated fats in place of saturated fats have less visceral fat. Polyunsaturated fats are found in:
- Plant oils
- Flaxseed Oil (the richest source of omega-3 polyunsaturated fats),
- Dry & Roasted Nuts (walnuts, almonds, macadamia, pecans, cashews, hazel nuts, Brazil nuts, pistachios, pine nuts and peanuts)
- Soybean Oil
- Fatty Fish (salmon, trout, herring, mackerel, black cod & sardines)
- Sunflower Oil & Seeds (ground flaxseed, poppy, hemp & chia seeds
Healthy Oils
Using healthy oils in place of saturated oils is another way to get more monounsaturated fats in your diet. You can use monounsaturated oils for making marinades, drizzling over salads in place of traditional salad dressing and brushing over meat and fish prior to grilling or baking. These Nut oils and seed oils provide a good source of monounsaturated fats:
- Olive oil
- Flaxseed oil
- Roasted Almond oil
- Roasted Peanut oil
- Roasted Cashew oil
Food Rich In Good Fats
Many foods contain a mixture of several types of fats. In addition to nuts, seeds and oils, a few other foods contain monounsaturated fats. These foods include:
- Avocado
- Poultry
- Veal, Pork, Lamb, Eggs & Beef (choose lean cuts such as loin and sirloin, since certain cuts contain high amounts of saturated fat)
- Olives
- Dark Chocolate/Cacao
Enjoy dark chocolate in moderation. A 1-ounce serving of dark chocolate contains about 5 grams of saturated fat and is a concentrated source of calories.
Whole Grains
A 2010 American Journal of Clinical Nutrition study found that people who ate three or more daily servings of whole grains had 10% less visceral fat than those who ate hardly any or none at all. These results held true even after researchers adjusted for other lifestyle and diet factors. Choose foods such as:
- Barley
- Brown Rice
- Quinoa
