When it comes to losing belly fat, many people often cut out certain foods they believe are unhealthy. However, some of these so-called “unhealthy” foods, such as pasta, nuts, and even fruit, can actually be beneficial for fat loss when consumed in the right way.
Belly fat can be classified into two types: subcutaneous fat, located just beneath the skin, and visceral fat, which surrounds internal organs like the liver, intestines, and stomach. Visceral fat is particularly dangerous, as it is linked to an increased risk of serious conditions such as type 2 diabetes, high blood pressure, and heart disease.
Lainey Younkin, MS, RD, explains that visceral fat, which is positioned behind the stomach muscles and wraps around organs, has been associated with higher cholesterol, insulin resistance, and elevated blood pressure, all of which contribute to the risk of heart disease and stroke. Despite popular belief, no single food or drink can directly target and eliminate this fat. Instead, a balanced approach to nutrition can help reduce visceral fat over time.
Here are six foods that are often wrongly labeled as unhealthy but can be effective in supporting fat loss:
1. Avocados
Avocados are rich in unsaturated fats, which can help reduce visceral fat. A small study found that women who consumed one avocado per day experienced a decrease in belly fat. Nutritionist Anna Rosell, RD, recommends foods high in single and double unsaturated fats, such as olive oil, avocados, nuts, seeds, and fatty fish, for their significant health benefits. Studies have shown that these fats not only improve cholesterol levels but also positively influence the distribution of body fat.
2. Full-Fat Dairy
While dairy products, particularly full-fat milk, are often controversial in weight loss discussions, they can play a role in a balanced diet. The fat content in milk helps promote satiety, which may prevent overeating. Some studies suggest a connection between consuming full-fat dairy and a reduced risk of belly obesity, an indicator of visceral fat.
3. Nuts
Nuts are frequently avoided due to their high-calorie content, but they are packed with nutrients, including fiber and protein. Research has shown that a diet rich in fiber, such as that provided by walnuts, can help reduce visceral fat. Nutritionist Julie Toth, MPH, RDN, highlights the importance of including nuts in a balanced diet to maintain healthy weight loss.
4. Popcorn
Although popcorn may not immediately come to mind as a fat-burning snack, it’s actually a much healthier choice compared to other popular snacks like potato chips. Popcorn is low in calories and high in fiber, making it a satisfying option that can help reduce belly fat while offering a healthier alternative to more processed snacks.
5. Pasta
Pasta, particularly whole wheat varieties, is often viewed as a food to avoid during weight loss efforts. However, whole grain pasta is an excellent source of fiber, which helps increase feelings of fullness after meals. Consuming fiber-rich foods like whole grain pasta can support digestive health and help control belly fat.
6. Fruit
Many people mistakenly believe that fruit should be avoided during weight loss because of its natural sugar content. In reality, fruits are packed with essential vitamins, minerals, and fiber, all of which support healthy weight management. Studies have shown that increasing the consumption of fruits and vegetables is associated with a reduction in visceral fat.
Rather than cutting out these foods, experts recommend incorporating them into a balanced diet to support healthy weight loss. Instead of focusing on eliminating specific foods, aim for a holistic approach that includes nutritious, whole foods that can help reduce fat, improve overall health, and prevent the risks associated with excess visceral fat.
Related Topics:
The Best Time to Eat Breakfast for Effective Weight Loss
