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How to Lose Visceral Fat with Nutrition

Visceral fat lives deep under the surface around your organs, and can exist in unhealthy levels even if you don’t have much visible fat on the surface. Not only can this belly fat give you a bloated look, it’s been linked to health problems including high blood pressure, heart disease and

Fear not, however, because diet plays a big part in getting rid of visceral fat. Here are some tasty, nutritious foods you can eat to take back both your health and waistline. Remember to check out this blog post if you want to learn how exercise can help you lose visceral fat.

What Food You Should Be Eating

Fibre rich-foods are a huge help for losing fat, keeping you feeling full so you won’t want to snack or go back for seconds. Oatmeal, unsalted nuts, avocados (which are also great for your heart), whole grains, greens and legumes are all excellent sources of fibre. Protein has amino acids to build muscles and burn fat, so lean meats, fish and protein powder are all good choices.

Eggs have vitamin B12 to help your body metabolise fat. Tea, especially green tea, is rich in antioxidants, which are also great for your metabolism. The calcium in dairy helps break down fat, so make sure you have a little low-fat milk and cheese in your diet. And surprisingly, the niacin in peanut butter makes it helpful for regulating your digestive system and preventing bloating.

Recipes to Lose Belly Fat

Tuna and White Bean Crostino

This quick and filling meal is the perfect visceral fat buster for breakfast or lunch. Serves 4.


  • 140g tuna in olive oil, drained and flaked
  • 425g white beans, drained
  • 2 tbsp lemon juice
  • 1 tbsp parsley, chopped
  • ¼ tsp salt
  • ¼ tsp pepper
  • 4 slices whole wheat or whole grain bread
  • Approx 55 grams fontina cheese, coarsely grated


  1. Preheat grill, with the rack in the top position.
  2. In a bowl, combine tuna, white beans, lemon juice, parsley, salt and pepper into a salad.
  3. Place bread slices on a baking sheet. Divide salad evenly between the four slices, top with cheese.
  4. Grill for 2-3 minutes or until golden.

Southwestern Breakfast Burrito

You’ll have a zip in your step all day after this filling, nutritious breakfast. Serves 4.


  • 4 whole grain wraps
  • 2 eggs
  • 4 egg whites
  • ½ green capsicum, finely chopped
  • ½ red capsicum, finely chopped
  • ½ small red onion, finely chopped
  • 1 cup black beans, drained and rinsed
  • 1 cup cheddar cheese
  • 2 tbsp pickled jalapeño rings, chopped
  • 3 tsp salsa


  1. Wrap the wraps in aluminium foil, cook for 5-7 minutes in 180°C oven.
  2. Whisk eggs, egg whites and beans in a bowl until combined.
  3. In a skillet over medium heat, cook egg mixture for 1 minute then stir with spatula.
  4. Sprinkle the capsicum, onion, cheese and jalapeño rings over the egg mixture. Cook for another 1 minute.
  5. Divide egg mixture into 4 and place on the wraps. Add the salsa and fold up the wraps to serve.

Middle Eastern Rice Salad

Rice is already pretty filling, but this delicious rice salad will keep you satisfied even longer. Serves 4.


  • ½ sweet onion, thinly sliced
  • 450g chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • ½ tsp ground cumin
  • ¼ tsp salt
  • Ground black pepper
  • 3 cups cooked brown rice
  • ¼ cup parsley, chopped
  • ¼ cup mint, chopped
  • ½ cup pitted dates, chopped


  1. Heat oil in a large skillet over medium-high-heat.
  2. Brown onion for approx 5 minutes.
  3. Remove from heat, stir in chickpeas, salt and cumin. Season with pepper.
  4. Combine mixture with rice, dates, parsley and mint. Serve warm or at room temperature.