When it comes to shedding pounds and especially visceral fat, which lurks behind your abdominal muscles, it’s crucial to understand that what you eat plays a vital role. Contrary to popular belief, not all “bad foods” need to be eliminated from your diet. In fact, certain foods often demonized in weight loss circles can actually support your goals.

Visceral fat is linked with increased risks of serious health issues, including heart disease, diabetes, and high cholesterol. As dietitian Lainey Younkin, M.S., RD explains, “Too much visceral fat can negatively impact overall health, but not all fats are created equal.” With that in mind, let’s explore six surprising foods that can help you fight visceral fat while still satisfying your cravings.

1. Avocados

These creamy delights are packed with heart-healthy unsaturated fats, which can aid in visceral fat loss. A small study indicated that women consuming one avocado daily saw improvements, though other research suggested mixed results. Despite this, dietitian Anna Rosell advocates for including avocados in your diet due to their broader health benefits, like improving cholesterol levels and supporting heart health.

2. Full-Fat Dairy

Despite the common misconception that full-fat dairy is detrimental to weight loss, it may actually contribute to a healthier weight maintenance strategy. Studies have shown a connection between full-fat dairy intake and lower abdominal obesity. Moreover, full-fat options like yogurt are rich in protein, which plays a crucial role in keeping you feeling full—an essential aspect when you’re aiming to lose weight.

3. Nuts

Nuts are often unfairly maligned for their calorie density, but dietitian Julie Stevens emphasizes their nutritional powerhouse status. Low in carbs and high in protein and fiber, nuts not only provide essential nutrients but also help curb hunger. Research has also shown a correlation between nut consumption—especially walnuts—and the reduction of visceral fat. Nuts like almonds are particularly beneficial for heart health due to their omega-3 fatty acids.

4. Popcorn

When looking for a satisfying, crunchy snack, popcorn is often overlooked. This whole grain snack is lower in calories and higher in fiber compared to more typical snack options like potato chips. According to dietitian Danielle Townsend, a serving of plain popcorn offers 4 grams of fiber and only 110 calories, making it an excellent alternative for those striving for weight loss.

5. Pasta

Many dieters avoid pasta at all costs, but whole grain and legume-based pastas can actually be beneficial, thanks to their fiber content. “Fiber helps increase satiety after meals,” says dietitian Daria Zajac. By opting for whole grain options, you can enjoy pasta while still working towards fat loss. The key is to balance your carbohydrate intake with plenty of non-starchy vegetables and lean proteins.

6. Fruit

The fear of sugar in fruits is largely unwarranted. All fruits are brimming with essential vitamins, minerals, and fiber, which can promote healthy weight management. Nutritionist Sheri Gaw points out that increasing your fruit intake is associated with lower levels of visceral fat. Many Americans fall short in their fiber consumption, so incorporating a variety of fruits into daily meals is a delicious way to address that.

The Bottom Line

It’s time to rethink the notion of “bad foods” when it comes to losing visceral fat. Surprising foods like full-fat dairy, nuts, and even popcorn can all be part of a balanced diet that supports your weight loss journey. Remember, it’s essential to maintain a calorie deficit through healthy eating, but it’s also crucial to engage in regular exercise, manage stress levels, and get enough sleep. As Younkin reminds us, “You can’t spot reduce fat, so embrace a comprehensive approach involving a mix of cardio and strength training, alongside mindful eating habits, to combat that stubborn belly fat!”

With these insights, you’ll be better equipped to tackle visceral fat while enjoying the foods you love. Are you ready to make your health journey more satisfying?