Longevity doctor shares 5 foods that directly target visceral fat: fatty fish, walnuts, berries, and more
All body fat is not the same. They are primarily differentiated into subcutaneous fat, which is present below the skin, and visceral fat, which is found around the internal organs. The latter is more difficult to lose and causes greater harm to our health.
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According to Dr Vassily Eliopoulos, a longevity expert trained at Cornell University and co-founder and chief medical officer of Longevity Health, when we think of fat loss, we often forget to take visceral fat into consideration, since it is not the fat that we can “pinch.”
In his words, “Visceral fat doesn’t show up on a scale. It doesn’t look a certain way. It sits deep inside your abdominal cavity, wrapped around your organs, producing inflammatory signals and disrupting insulin function every hour of every day. You can be a normal weight and carry dangerous levels of it. Most people have no idea.”
However, visceral fat responds to specific nutritional inputs faster than almost any other type of fat, shared Dr Vass. The foods that move it work through three pathways:
- Improving insulin sensitivity
- Reducing systemic inflammation
- Disrupting fat storage signals at the cellular level
Taking to Instagram on April 18, he shared five such foods that help us target visceral fat in our bodies. They are as follows.
1. Fatty fish
Fatty fish is rich in healthy omega-3 fatty acids, particularly EPA and DHA. It works in the following way:
- Suppresses inflammatory pathways.
- Improves insulin sensitivity so glucose fuels muscle, not fat storage.
One should ideally include fish like salmon, sardines, or mackerel two to three times every week. It can also be supplemented with two to three grams of EPA/DHA daily supplement, shared Dr Vass.
2. Walnuts
Walnuts contain polyphenols and alpha-linolenic acid, noted Dr Vass, stating, “Gut metabolism of walnut polyphenols produces compounds that directly suppress fat cell formation.”
One should aim to have 28g every day for breakfast, snack, or on salads. According to the physician, swapping walnuts with other nuts will not work as the specific polyphenol profile of the nut matters.
3. Berries
Berries are rich in anthocyanins. They work in the following ways:
- Activate genes that enhance fat burning.
- Suppress genes involved in fat production and inflammation.
- Slow glucose absorption to reduce insulin spikes.
Consuming 100 to 150 grams of berries every day suffices. It can be blueberries, strawberries, oг blackberries, and frozen works just as well, shared Dr Vass.
4. Extra virgin olive oil
Extra virgin olive oil is rich in compounds oleocanthal and oleic acid.
“Oleocanthal inhibits inflammatory enzymes at therapeutic levels with daily use,” stated Dr Vass. “Oleic acid improves cellular insulin sensitivity directly.”
The recommended quantity for daily consumption is two to four tablespoons. Dr Vass suggested replacing seed oils like canola and vegetable oils entirely, which he claimed negates the benefits of olive oil.
5. Green tea
Green tea is loaded with EGCG (epigallocatechin gallate), a compound that activates fat oxidation pathways and improves insulin sensitivity. It works best when consumed daily and paired with regular strength training, shared Dr Vass. Green tea can be consumed three to four cups a day, brewed at home, he added.
Foods to avoid to lose visceral fat
Dr Vass further shared four food groups to avoid to better lose visceral fat. These undo the benefits received from the foods listed above. They include:
- Seed oils
- Refined sugar and refined carbs
- Alcohol
- Ultra-processed foods
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. Tezzbuzz.com has not independently verified the claims and does not endorse them.
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