Around this time of year, many people like to lock in on their health and fitness journeys and tackle areas of stubborn fat.
Visceral fat, otherwise known as fat around the abdomen, tends to bother people the most, and it’s not uncommon for people to want to focus on losing it at the start of a new year. While there are certainly lots of exercises you can try to target that area of fat, a lot of fat loss progress starts in the kitchen. In addition to filling your diet with wholesome fruits, vegetables, and more, there are some foods you should ideally avoid to help lose and “target” visceral fat and reduce inflammation. We spoke to a dietitian about four of them, and you can read more about them below.
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1. Red Meat
Red meat, which includes beef, pork, and more, is often a debated food in the health and wellness community. While it can be high in beneficial nutrients like iron and contain lots of protein, eating red meat, especially types of red meat that are processed or cooked in fatty oils, can easily lead to inflammation.
"When cooked at high heat, red meat can become inflammatory and excessive consumption has been linked to increased risk of colorectal cancer," explains registered dietitian Destini Moody, RD, CSSD, LD at Live it Up. "Red meats can also be high in fat and calories, which can cause fat gain."
2. White Rice & Pasta
Carbohydrates are certainly not the 'enemy,' and the kind of carbs you choose to eat on a fat loss and anti-inflammation journey makes a big difference. Complex carbs, like quinoa, whole grain breads, and more, can support weight loss and reduce inflammation, while refined carbs, like white bread, pasta, and rice, can do the opposite.
"These refined grains lack the fiber of whole grains like brown rice and whole wheat pasta," says Moody. "This means they digest very quickly and cause blood sugar spikes, and this poor blood sugar control can lead to an accumulation of visceral fat."
3. Full-Fat Dairy
For many people, dairy is a big part of their lives. From the milk they pour into their coffee to the yogurt they eat for breakfast, the cheese they eat with lunch or dinner, dairy can find its way into most meals. While dairy can be high in calcium and probiotics, if you want to target visceral fat, make sure you're mostly buying low-fat products versus full-fat.
"Cheeses, full-fat yogurt, and sour cream are all examples of full-fat dairy products that can be high in saturated fat, which is very inflammatory," adds Moody. "It has been shown that those with diets high in saturated fat are not only at increased risk of heart disease, but tend to have more visceral fat as well, which can lead to the development of other chronic diseases."
4. Alcohol
While it might not be a food, alcohol is another item that is often a big part of people's lives, whether they realize it or not. Although you don't have to completely cut out alcohol to lose weight and reduce the inflammation in your body, heavily scaling back can play a big part in your success, as more and more research is proving just how damaging any amount of alcohol can be to your health.
"The body actually treats alcohol like a toxin, since it technically is, hence why we get intoxicated when drinking it, and it can be fatal if you have too much," notes Moody. "The body has to slow down fat burning and store any excess energy as fat if the liver is too busy processing alcohol. This is why people who drink a little too often tend to build a lot of fat around their midsection very quickly."
