Reviewed by registered dietitian Jessica Ball, MS, RD

When it comes to losing fat, one thing is certain: what you eat matters. However, many people mistakenly believe that certain nutritious foods are “bad”: pasta, nuts and even fruit are often demonized. But should you really remove them from your diet?

First of all, it’s important to note that there are two types of body fat: subcutaneous and visceral. Subcutaneous fat is found just under the skin, but the greatest health effects come from visceral fat which is not visible. Although a certain amount of fat is necessary for health, excess visceral fat can lead to long-term health problems. “Visceral fat sits behind your abdominal muscles and wraps around organs like the stomach, liver and intestines,” explains Lainey Younkin, MS, RD. “Too much visceral fat has been linked to high cholesterol, insulin resistance and high blood pressure, as well as an increased risk of heart disease, stroke and type 2 diabetes.”

So if you’re trying to reduce visceral fat, remember that no single food or drink can reduce it and there’s no reason to eliminate certain foods to achieve your health goals. Here are six “bad” foods that dietitians say can help you reach your health goals.

1. Lawyers

Lawyers contain unsaturated fats which may be beneficial for visceral fat loss. One small study found that women who ate one avocado daily saw a reduction in their visceral fat, but another study found no change in visceral fat in those who ate one avocado daily. Always, Anna Rosell, RD, recommends foods containing mono- and polyunsaturated fats such as olive oil, avocados, nuts, seeds and fatty fish, because of the other health benefits they may provide beyond simple fat loss. “Studies have shown that including unsaturated fats in your diet not only positively influences blood cholesterol levels and heart disease risk, but also body fat distribution,” she says.

2. Full-fat dairy products

Milkman is one of the most controversial food groups when it comes to weight loss, but you may be surprised to learn that full-fat dairy can be part of a balanced diet that supports maintaining a healthy weight and fat loss. Dietary fat plays an important role in satiety, and full-fat dairy products can be an important source of fat in the diet. Some studies have shown an association between a diet incorporating high-fat dairy products and a lower risk of abdominal obesity, a measure of visceral fat. As a bonus, some sources of full-fat dairy like yogurt are also high in protein—another important nutrient for satiety and essential in a healthy diet, especially when looking to lose weight.

3. Nuts

“Many people trying to lose weight avoid nuts in general because of their high calorie content, but these calories are also packed with nutrients,” says Julie Stevens, MPH, RDN, CPT. The amounts of fiber and protein vary depending on the type of nutbut all varieties offer essential nutrients that are important for a balanced diet. Some research has found an association between a high-fiber diet including nuts and a reduction in visceral fat. Other studies showed that when study participants ate nuts instead of high-carb snacks such as pretzels, graham crackers, or animal biscuits, their waistlines decreased. “Almonds in particular are high in magnesium, vitamin E, and fiber,” says Stevens. “They are also high in heart-healthy unsaturated fats. A great addition to a healthy snack or sprinkled on a salad.

4. Popcorn

Popcorn may not be top of mind when considering foods that contribute to visceral fat loss, but compared to other popular snacks, popcorn can be a great choice. “A serving (about 3 cups) of plain popcorn contains about 4 grams of fiber, 22 grams of carbohydrates and 110 calories,” explains Danielle Townsend, RDN. “Compare that to three cups of chips (about 30 chips) which contain 1 gram of fiber, 23 grams of carbohydrates and 225 calories.” These nutritional differences can have a significant impact when dieting to lose weight and fat. “Low-carb, high-fiber foods are associated with healthy weight loss and a reduction in visceral and subcutaneous fat,” says Townsend. Popcorn is both higher in fiber and lower in calories than chips, making it a good choice if you’re looking for a crunchy snack while dieting.

5. Pasta

Pasta is often one of the first foods many people avoid when trying to lose weight or change their body composition. However, pasta and cereals in general (especially whole grains) can be an important source of fiber in the diet, which helps increase satiety after meals. Daria Zajac, RD, LDN recommends choosing a type of pasta richer in fiber. “Choose pasta made from whole grains or legumes to increase your fiber intake to support a healthy gut and stay full longer,” she says. “The key is to choose heart-healthy carbohydrates, like whole grains, non-starchy vegetables and fruits, to support long-term health and weight loss.”

6. Fruit

Some fruits are naturally higher in sugar than others, suggesting they should be avoided if weight loss is a goal. However, it is a myth. “All fruits are full of vitamins, minerals and fiber that support weight maintenance and loss.” Sheri Gaw, RDN, CDCESsaid. Many studies have found an association between increasing fruit and vegetable consumption and reducing visceral fat. Considering that most Americans don’t eat enough fiberadding more fruit to the diet could benefit many people. Incorporating a variety of fruits can help increase your intake of fiber, vitamins and nutrients.

The essentials

The foods you eat play an important role in helping you lose visceral fat. Even those traditionally considered “bad” – like full-fat dairy, fruit and popcorn – can contribute to fat loss. That said, the most important thing is to eat a balanced diet that meets your caloric needs. Additionally, it is important to have a comprehensive health overview to lose fat. “Along with dietary changes, getting enough sleep, reducing stress, and exercising can help reduce visceral fat,” says Younkin. “Remember, you can’t reduce fat in a localized way, so doing a bunch of sit-ups won’t get rid of visceral fat. To burn fat, you should eat at a slight calorie deficit, increase daily movements like walking, and do a mix of cardio and strength exercises throughout the week.

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