Reviewed by Registered Dietitian Kelli McGrane, M.S., RD from Getty Images. Design by EatingWell.
Key Points:
– Visceral fat, also known as belly fat, can increase the risk of chronic health conditions such as heart disease and diabetes.
– Shrimp, vegetables, and berries are nutritious freezer essentials that can aid in reducing visceral fat.
– To reduce visceral fat, prioritize foods rich in fiber, protein, antioxidants, and essential nutrients like folate and potassium.
– While there is no single food or exercise that can target fat loss in a specific area, certain foods and lifestyle changes can assist in reducing visceral fat, also known as belly fat. The health implications of excess visceral fat are concerning, making it important to strive for healthy levels.
Diane Han, M.P.H., RDN, a weight-management dietitian in San Francisco, explains that visceral fat accumulation, often seen in the abdominal region, poses health risks such as heart disease, diabetes, obesity, and metabolic syndrome. Factors like genetics, diet, and lifestyle choices play a role in the storage of visceral fat.
While no magic food can eliminate belly fat, incorporating specific foods into your diet may be beneficial. Here are four frozen foods recommended by dietitians for reducing visceral fat:
1. Shrimp:
Opt for frozen shrimp as a cost-effective and convenient alternative to fresh shrimp. Besides being more affordable and having a longer shelf life, frozen shrimp allows for portion control. Anna Smith, M.S., RDN, LDN, a registered dietitian from Nashville, highlights the link between consuming seafood like shrimp and abdominal fat reduction. Shrimp is a rich source of protein, low in calories, and contains essential vitamins and minerals like selenium, iodine, choline, and vitamin E. Including frozen shrimp in meals, such as One-Pot Garlicky Shrimp and Broccoli or Sheet-Pan Shrimp Fajitas, can aid in healthy eating habits.
2. Mixed Vegetables:
A bag of mixed frozen vegetables is a budget-friendly option for those aiming to reduce belly fat. Han recommends frozen vegetable mixes due to their soluble fiber content, which can help increase satiety and reduce calorie intake. Frozen peas, in particular, are beneficial as they provide a combination of fiber and protein that can support weight loss and visceral fat reduction. A diet high in fruits and vegetables may also help reduce inflammation in individuals with obesity and visceral fat.
These frozen foods can easily be incorporated into various dishes and are valuable additions to a balanced diet focused on visceral fat reduction.
Frozen vegetables can be a versatile addition to a variety of dishes, such as soups, casseroles, and stir-fries. Some frozen veggies, like cauliflower, can even be blended into your morning smoothie for a nutritious boost.
Fruits, including mixed berries, are often misunderstood as causing weight gain due to their natural sugars. However, fruits also provide essential vitamins, minerals, antioxidants, and fiber that support overall health and weight management. Frozen mixed berries, for example, are rich in fiber and antioxidants like anthocyanins, which may help reduce body fat. They are convenient, cost-effective, and can be easily incorporated into your daily meals and snacks.
Edamame, or green soybeans, are a nutrient-dense option in the freezer aisle. They are a good source of plant-based protein, low in calories and saturated fat, high in fiber, and packed with antioxidants. Edamame can be steamed quickly for a convenient snack or added to various dishes like stir-fries, grain bowls, and salads.
Incorporating foods like frozen shrimp, mixed vegetables, mixed berries, and edamame into your diet can be beneficial for weight loss goals. These budget-friendly options provide a convenient way to eat healthily and support your overall well-being. Remember, while diet plays a crucial role in losing belly fat, maintaining a consistent exercise routine, regular sleep schedule, and managing stress are also essential factors in achieving your goals.
