In This ArticleView AllIn This ArticleSodasSweetened, High-Fat Coffee DrinksCocktailsIce Cream ShakesOther Tips for Visceral Fat Loss
In This ArticleView All
View All
In This Article
Sodas
Sweetened, High-Fat Coffee Drinks
Cocktails
Ice Cream Shakes
Other Tips for Visceral Fat Loss
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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
Visceral fatis the type of fat that surrounds your internal organs in your abdomen. It can be particularly worrisome because it’s housed in places where fat shouldn’t be stored in excess. While most people typically carry about 10% to 15% visceral fat, having more than that can significantly increase the risk of chronic health conditions like heart disease, diabetes and even cancer.
Thankfully, visceral fat levels can be managed. Factors like what you eat, what you drink and how active you are can help you reduce visceral fat levels. Here we’ll share the five of the worst drinks that you should consider limiting if you’re trying to lose visceral fat.
6 Things You Should Do to Lose Visceral Fat, According to Dietitians
1. Sodas
Did you know that a 12-ounce can ofsodacontains the same amount of added sugar as 10 packets of sugar?Bonnie Taub-Dix, RDN,host of theMedia Savvypodcastandcreator of BetterThanDieting.com, shares this surprising fact. She points out that high-added-sugar drinks like soda are burned quickly in the body and cause insulin levels to spike, which can encourage fat storage.
Research has also linked high consumption of fructose, a type of sugar commonly found in sodas, to increased visceral fat levels. Additionally, studies have also found that regular consumption of fructose can impair insulin sensitivity, making the body less effective at regulating blood sugar levels.
Instead of reaching for a can or bottle of regular soda, consider healthier soda alternatives. Seltzer water and sparkling water are readily available at most grocery stores and offer copious flavor options that make for tasty sugar-free soda substitutes. You can even whip up your own refreshing lower-sugar drinks, like ourRaspberry Ginger Lime Seltzer,Cucumber-Mint SpritzerorGrapefruit Sodarecipes.
2. Sweetened or High-Fat Coffee Drinks
While sweetened coffee drinks may contain a lot of added sugar (sometimes even more than a soda), they can also contain significant amounts of saturated fat from ingredients like whipped cream, creamers or full-fat milk. Taub-Dix warns that, if consumed regularly, these drinks could lead to weight gain and fat storage in unwanted areas. Spano warns that research has even linked higher intake of total fat and saturated fat to an increase in visceral fat storage.
Instead, Spano recommends asking for nonfat milk or half of the typical amount of syrup used. You could also try making a healthier alternative at home, like ourMint-Chocolate Whipped Iced CoffeeorChocolate-Hazelnut Iced Coffee.
3. Alcoholic Cocktails
Some may enjoy a drink to unwind after a long day or when socializing with friends, but alcoholic beverages may not be supporting your health goals. A study examining different types of alcohol found that higher consumption of liquor and beer was associated with increased visceral fat in adults.This makes it even more important to moderate your intake and consider healthier alternatives. For reference, experts recommend no more than one drink a day for females and no more than two drinks a day for males. One drink is defined as 1.5 ounces of liquor, 12 ounces of beer or 5 ounces of wine.
Taub-Dix points out that alcoholic cocktails are often made with ingredients like mixers, syrups and juice drinks. While these additions can be delicious, they also add a significant amount of added sugar, which can contribute to visceral fat storage.
Shake up one of our no-added-sugar mocktail recipes like ourNo-Added-Sugar Sangria Mocktail,Watermelon-Lime MocktailorElderberry Elixir Mocktailfor a healthier alternative.
4. Ice Cream Shakes
Ice cream is delicious, and enjoying a scoop every now and again can fit into a healthy eating pattern. But regularly turning that ice cream into a shake brings a lot of additional calories, saturated fat and added sugar, says Spano. She gives one example, “a large caramel Java chip blizzard at Dairy Queen contains 1,150 calories, 22 grams of saturated fat and 140 grams of sugar.” This drink contains nearly half your daily calories if you are following a standard 2,000-calorie diet and exceeds the recommended daily intake for both saturated fat and added sugar. Unfortunately, this high-fat, high-added-sugar and high-calorie combination isn’t going to positively influence visceral fat storage. Research has found that long-term consumption of high-added-sugar beverages is associated with higher levels of visceral fat.
Instead, Spano suggests whipping up a healthier ice cream shake at home. Peanut butter lovers can try ourReese’s Peanut Butter Cup-Inspired Smoothie. Or try ourGolden-Milk Shake, which packs anti-inflammatory ingredients like turmeric and cinnamon. Chocolate lovers may enjoy ourChocolate Avocado Shakewhich has a luscious creamy texture. Or try one of our fruit-forward recipes like ourStrawberry-Mango Nice Cream.
Other Tips for Reducing Visceral Fat
While limiting certain nutrients can support visceral fat loss, there are also several habits you can add that also help your cause. Here are some other tips that can help you reach your goals:
30 Day High-Fiber Meal Plan to Help You Lose Visceral Fat, Created By a Dietitian
The Bottom Line
It’s time to rethink your drink! While visceral fat can pose health risks, the silver lining is that it can be reduced through lifestyle changes like adopting a balanced diet and staying active. Often, we may overlook the impact of beverages. Things like sweetened or high-fat coffee drinks, ice cream shakes, alcoholic cocktails and sodas are among the worst offenders when it comes to visceral fat, according to dietitians. Instead, swap these high-added-sugar, high-fat drinks for healthier alternatives like flavored seltzer waters, homemade coffee drinks or smoothies, and limit alcoholic cocktails. Beyond your beverages, focus on loading up on produce, increasing your fiber intake and moving your body regularly to support your goals of reducing visceral fat.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Calcaterra V, Cena H, Magenes VC, et al.Sugar-Sweetened Beverages and Metabolic Risk in Children and Adolescents with Obesity: A Narrative Review.Nutrients. 2023;15(3):702. doi:10.3390/nu15030702U.S. Department of Agriculture. FoodData Central.Frozen mocha coffee drink, decaffeinated, with whipped cream.Merritt MA, Lim U, Lampe JW, et al.Dietary intake and visceral adiposity in older adults: The Multiethnic Cohort Adiposity Phenotype study.Obes Sci Pract. 2024;10(1):e734. doi:10.1002/osp4.734Ozen E, Mihaylova R, Weech M, Kinsella S, Lovegrove JA, Jackson KG.Association between dietary saturated fat with cardiovascular disease risk markers and body composition in healthy adults: findings from the cross-sectional BODYCON study.Nutr Metab (Lond). 2022;19(1):15. doi:10.1186/s12986-022-00650-yLarsen BA, Klinedinst BS, Le ST, et al.Beer, wine, and spirits differentially influence body composition in older white adults-a United Kingdom Biobank study.Obes Sci Pract. 2022;8(5):641-656. doi:10.1002/osp4.598U.S. Department of Agriculture. Dietary Guidelines for Americans.Guidance on Alcoholic Beverages in the Dietary Guidelines for Americans.Ardeshirlarijani E, Jalilpiran Y, Daneshzad E, Larijani B, Namazi N, Azadbakht L.Association between sugar-sweetened beverages and waist circumference in adult populations: A meta-analysis of prospective cohort studies.Clin Nutr ESPEN. 2021;41:118-125. doi:10.1016/j.clnesp.2020.10.014Yi SY, Steffen LM, Terry JG, et al.Added sugar intake is associated with pericardial adipose tissue volume.Eur J Prev Cardiol. 2020;27(18):2016-2023. doi:10.1177/2047487320931303
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Calcaterra V, Cena H, Magenes VC, et al.Sugar-Sweetened Beverages and Metabolic Risk in Children and Adolescents with Obesity: A Narrative Review.Nutrients. 2023;15(3):702. doi:10.3390/nu15030702U.S. Department of Agriculture. FoodData Central.Frozen mocha coffee drink, decaffeinated, with whipped cream.Merritt MA, Lim U, Lampe JW, et al.Dietary intake and visceral adiposity in older adults: The Multiethnic Cohort Adiposity Phenotype study.Obes Sci Pract. 2024;10(1):e734. doi:10.1002/osp4.734Ozen E, Mihaylova R, Weech M, Kinsella S, Lovegrove JA, Jackson KG.Association between dietary saturated fat with cardiovascular disease risk markers and body composition in healthy adults: findings from the cross-sectional BODYCON study.Nutr Metab (Lond). 2022;19(1):15. doi:10.1186/s12986-022-00650-yLarsen BA, Klinedinst BS, Le ST, et al.Beer, wine, and spirits differentially influence body composition in older white adults-a United Kingdom Biobank study.Obes Sci Pract. 2022;8(5):641-656. doi:10.1002/osp4.598U.S. Department of Agriculture. Dietary Guidelines for Americans.Guidance on Alcoholic Beverages in the Dietary Guidelines for Americans.Ardeshirlarijani E, Jalilpiran Y, Daneshzad E, Larijani B, Namazi N, Azadbakht L.Association between sugar-sweetened beverages and waist circumference in adult populations: A meta-analysis of prospective cohort studies.Clin Nutr ESPEN. 2021;41:118-125. doi:10.1016/j.clnesp.2020.10.014Yi SY, Steffen LM, Terry JG, et al.Added sugar intake is associated with pericardial adipose tissue volume.Eur J Prev Cardiol. 2020;27(18):2016-2023. doi:10.1177/2047487320931303
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Calcaterra V, Cena H, Magenes VC, et al.Sugar-Sweetened Beverages and Metabolic Risk in Children and Adolescents with Obesity: A Narrative Review.Nutrients. 2023;15(3):702. doi:10.3390/nu15030702U.S. Department of Agriculture. FoodData Central.Frozen mocha coffee drink, decaffeinated, with whipped cream.Merritt MA, Lim U, Lampe JW, et al.Dietary intake and visceral adiposity in older adults: The Multiethnic Cohort Adiposity Phenotype study.Obes Sci Pract. 2024;10(1):e734. doi:10.1002/osp4.734Ozen E, Mihaylova R, Weech M, Kinsella S, Lovegrove JA, Jackson KG.Association between dietary saturated fat with cardiovascular disease risk markers and body composition in healthy adults: findings from the cross-sectional BODYCON study.Nutr Metab (Lond). 2022;19(1):15. doi:10.1186/s12986-022-00650-yLarsen BA, Klinedinst BS, Le ST, et al.Beer, wine, and spirits differentially influence body composition in older white adults-a United Kingdom Biobank study.Obes Sci Pract. 2022;8(5):641-656. doi:10.1002/osp4.598U.S. Department of Agriculture. Dietary Guidelines for Americans.Guidance on Alcoholic Beverages in the Dietary Guidelines for Americans.Ardeshirlarijani E, Jalilpiran Y, Daneshzad E, Larijani B, Namazi N, Azadbakht L.Association between sugar-sweetened beverages and waist circumference in adult populations: A meta-analysis of prospective cohort studies.Clin Nutr ESPEN. 2021;41:118-125. doi:10.1016/j.clnesp.2020.10.014Yi SY, Steffen LM, Terry JG, et al.Added sugar intake is associated with pericardial adipose tissue volume.Eur J Prev Cardiol. 2020;27(18):2016-2023. doi:10.1177/2047487320931303
Calcaterra V, Cena H, Magenes VC, et al.Sugar-Sweetened Beverages and Metabolic Risk in Children and Adolescents with Obesity: A Narrative Review.Nutrients. 2023;15(3):702. doi:10.3390/nu15030702
U.S. Department of Agriculture. FoodData Central.Frozen mocha coffee drink, decaffeinated, with whipped cream.
Merritt MA, Lim U, Lampe JW, et al.Dietary intake and visceral adiposity in older adults: The Multiethnic Cohort Adiposity Phenotype study.Obes Sci Pract. 2024;10(1):e734. doi:10.1002/osp4.734
Ozen E, Mihaylova R, Weech M, Kinsella S, Lovegrove JA, Jackson KG.Association between dietary saturated fat with cardiovascular disease risk markers and body composition in healthy adults: findings from the cross-sectional BODYCON study.Nutr Metab (Lond). 2022;19(1):15. doi:10.1186/s12986-022-00650-y
Larsen BA, Klinedinst BS, Le ST, et al.Beer, wine, and spirits differentially influence body composition in older white adults-a United Kingdom Biobank study.Obes Sci Pract. 2022;8(5):641-656. doi:10.1002/osp4.598
U.S. Department of Agriculture. Dietary Guidelines for Americans.Guidance on Alcoholic Beverages in the Dietary Guidelines for Americans.
Ardeshirlarijani E, Jalilpiran Y, Daneshzad E, Larijani B, Namazi N, Azadbakht L.Association between sugar-sweetened beverages and waist circumference in adult populations: A meta-analysis of prospective cohort studies.Clin Nutr ESPEN. 2021;41:118-125. doi:10.1016/j.clnesp.2020.10.014
Yi SY, Steffen LM, Terry JG, et al.Added sugar intake is associated with pericardial adipose tissue volume.Eur J Prev Cardiol. 2020;27(18):2016-2023. doi:10.1177/2047487320931303
