Doctor reveals diet secrets to reduce hidden visceral fat

Not all body fat is created equal — and experts say one type, known as visceral fat, poses a far greater risk to health than the fat visible under the skin.

Unlike subcutaneous fat, visceral fat is stored deep within the abdomen, surrounding vital organs and contributing to inflammation and metabolic disorders.

According to Vassily Eliopoulos, this type of fat often goes unnoticed because it cannot be easily seen or measured on a scale.

“Visceral fat doesn’t have a specific look. It sits deep within your abdomen, releasing inflammatory signals and disrupting insulin regulation,” he explained, noting that even individuals with normal weight may carry harmful levels.

However, diet can play a key role in reducing visceral fat. Dr. Eliopoulos highlights five foods that can help target it by improving insulin sensitivity, reducing inflammation, and limiting fat storage at the cellular level.

Fatty fish such as salmon and mackerel are rich in omega-3 fatty acids, which help combat inflammation and improve how the body processes glucose. 

Walnuts, packed with polyphenols, may help suppress fat cell development, while berries contain compounds that promote fat burning and stabilize blood sugar levels.

Extra virgin olive oil, known for its anti-inflammatory properties, can further support metabolic health when used regularly. 

Meanwhile, green tea — rich in antioxidants like EGCG — has been linked to increased fat oxidation.

Experts also caution against certain foods that can worsen visceral fat accumulation, including processed sugars, refined carbohydrates, alcohol, ultra-processed foods, and some seed oils.

As awareness grows, specialists emphasise that consistent dietary choices — rather than quick fixes — are key to reducing harmful fat and improving long-term health.