10 Foods You Should Eat EVERYDAY To Kill Your Visceral Fat

Summary

Dr. Mike Diamonds presents 10 foods he says may support visceral-fat reduction. He describes visceral fat as fat around the organs and links it to inflammation and metabolic health.

The video makes strong claims about specific foods and study results but does not provide full study citations. Treat the numbers below as claims made in the video, not guaranteed outcomes.

Foods and suggested approaches

1. Green tea: He recommends 4–5 cups a day, plain or with lemon, and suggests avoiding milk. His timing advice varies: he mentions drinking it two hours after a meal and 30 minutes before eating.
2. Fatty fish: He suggests a palm-sized serving of wild salmon, mackerel, or sardines 2–3 times weekly. He recommends baking or air-frying the fish and serving it with greens, rice, lemon, and herbs.
3. Avocado: He suggests about one medium avocado daily, split between meals if preferred.
4. Rice blend: He recommends combining purple, brown, and pink rice, paired with protein and vegetables.
5. Yogurt with Lactobacillus gasseri: He suggests looking for yogurt that lists the bacteria and, he says, contains at least 10 billion live cultures. He also mentions mixing a supplement into Greek yogurt and recommends eating vegetables to support gut bacteria.
6. Walnuts: He suggests about 14 halves (28 g) daily and recommends pre-portioning them to avoid eating more than intended.
7. Dark chocolate: He recommends choosing chocolate with 70% cocoa or higher and suggests 20–30 g in the afternoon, such as with strawberries.
8. Turmeric and black pepper: He suggests adding about ¼ teaspoon of turmeric and a pinch of black pepper to meals, ideally alongside a healthy fat. He also mentions curcumin supplements that include piperine.
9. Pomegranate: He suggests a cup of juice daily or 1–2 tablespoons of pomegranate vinegar in salad.
10. Hot peppers: He recommends starting slowly and trying one or two jalapeños daily if tolerated. He notes that the pepper evidence he cites comes from animal studies.

Overall routine and takeaway

His example day includes green tea at breakfast; turmeric and pepper with eggs; walnuts as a snack; salmon, avocado, rice, and vegetables for lunch; dark chocolate and strawberries in the afternoon; and Greek yogurt with berries at dinner.

He emphasizes that eating these foods alone is not enough and says a calorie deficit is needed for fat loss. He suggests that people might notice changes in energy or cravings within 2–4 weeks and waist changes within 8–12 weeks, but these outcomes are not assured.

Presenter/source: Michael “Dr. Mike” Diamonds. The video refers broadly to studies and MRI/CT research but does not identify specific papers or researchers.