A leading longevity specialist, Vassily Eliopoulos, has shared key insights into how certain foods can directly help reduce visceral fat — the type of fat stored deep within the abdomen around vital organs. Unlike subcutaneous fat, which lies just beneath the skin, visceral fat is harder to detect and is strongly linked to inflammation, metabolic issues, and insulin resistance.
According to Vassily Eliopoulos, many people overlook visceral fat because it is not visible externally. However, it plays a significant role in overall health, continuously releasing inflammatory signals and interfering with the body’s insulin function. The good news is that this type of fat responds effectively to targeted dietary choices.
The expert explains that certain foods work by improving insulin sensitivity, lowering inflammation, and regulating fat storage at a cellular level. Incorporating these foods into your daily routine can support healthier fat loss and metabolic balance.
Fatty fish such as salmon sardines and mackerel are rich in omega three fatty acids including EPA and DHA. These nutrients help reduce inflammation and improve how the body processes glucose ensuring it is used for energy rather than stored as fat. Including fatty fish in meals two to three times per week is considered beneficial.
Walnuts are another powerful addition due to their unique combination of polyphenols and alpha linolenic acid. These compounds support gut health and help suppress the formation of new fat cells. A daily intake of around 28 grams is recommended for optimal benefits.
Berries including blueberries strawberries and blackberries contain anthocyanins which play a role in activating fat burning genes while reducing fat storage and inflammation. Consuming 100 to 150 grams daily can help regulate blood sugar and prevent insulin spikes.
Extra virgin olive oil provides compounds such as oleocanthal and oleic acid that reduce inflammation and improve insulin sensitivity at a cellular level. Replacing processed cooking oils with two to four tablespoons of olive oil daily may support better metabolic health.
Green tea is another effective addition as it contains EGCG a compound known to boost fat oxidation and improve insulin response. Drinking three to four cups daily especially alongside exercise can enhance its effectiveness.
The doctor also highlighted foods that should be limited or avoided to reduce visceral fat. These include refined sugars processed carbohydrates alcohol ultra processed foods and certain seed oils which may counteract the benefits of a healthy diet.
While these dietary strategies can support fat loss it is important to remember that individual results may vary and professional medical advice should always be considered before making major dietary changes.
