10 Foods Women Should Eat EVERYDAY To Lose Visceral Fat

Summary

Dr. Mike Diamonds presents 10 foods he says can support fullness, steady energy, and fat loss when included as part of an overall eating routine. He links several of them to blood-sugar control, gut health, hormone processing, and recovery.

His main practical takeaway is to rotate these foods through the week rather than trying to eat all 10 every day.

Foods discussed

• Chia seeds: Their fiber absorbs liquid and slows digestion, which the presenter says may moderate post-meal blood-sugar changes and help with fullness. He suggests starting with 1 tablespoon daily, then increasing gradually if tolerated. Add them to yogurt, chia pudding, or overnight oats.
• Pumpkin seeds: He highlights their zinc and magnesium content, associating these nutrients with hormone function and sleep. Try 1–2 tablespoons as a snack or add them to salads, yogurt, or meals.
• Fermented foods: Kimchi, kefir, sauerkraut, fermented pickles, and yogurt are presented as ways to support gut bacteria. The presenter suggests a small serving—about 100 g a day—and says gut health may also influence appetite and hormone signaling.
• Avocado: The presenter emphasizes its unsaturated fats and fiber for satiety, and describes dietary fats as being used in hormone production. Add avocado to eggs, toast, salads, wraps, or tuna.
• Eggs: A protein-rich option that he says can help with fullness and muscle maintenance. He also notes their choline content in relation to liver function. He suggests eating eggs at breakfast as one way to help curb later snacking.
• Greek yogurt: He recommends unsweetened Greek yogurt with live cultures, citing its protein and calcium. Pair it with berries or oats, add it to smoothies, or use it in place of cream-based sauces.
• Oats: Their beta-glucan fiber is described as slowing digestion and helping provide steadier energy. Pair oats with fruit and, if desired, a tablespoon of peanut butter.
• Spinach: A low-calorie, high-volume food that can be added to omelets, smoothies, soups, or salads. The presenter points to its iron, folate, and magnesium as nutrients relevant to energy and muscle function.
• Broccoli: He highlights its vitamin C and antioxidants, and suggests steaming, roasting, stir-frying, or mixing it into familiar meals.
• Salmon: Its omega-3 fats are presented as supporting inflammation management and appetite signaling. Salmon also provides vitamin D and selenium. The presenter suggests eating it a few times a week, grilled, baked, in salads, or in wraps.

The video also encourages gradually adding fiber-rich foods and choosing practical preparations that fit into meals you already eat. It references an unnamed study on chia seeds and post-meal blood sugar, but provides no study citation in the subtitles.

Presenters and sources

• Dr. Mike Diamonds (also referred to as Dr. Michael Diamonds), the presenter.
• Anna, his wife, briefly appears and agrees to a possible follow-up cooking video.
• An unnamed study of healthy adults is mentioned; no full citation is provided.
• The presenter also refers to results from his clients, without identifying them or providing details in the subtitles.