While no one food or exercise can target fat loss in a specific area of the body, several foods and lifestyle changes can support loss of visceral fat—aka belly fat. While visceral fat may be responsible for making a belly appear larger, its impact on health can be alarming and a good reason to try reducing it to healthy levels. 

“Visceral fat is a stubborn weight to lose and often is gained in the abdominal area of the body,” says Diane Han, M.P.H., RDN, a weight-management dietitian based in San Francisco. 

“A high amount of visceral fat can increase your risk of chronic disease development, like heart disease, diabetes, obesity and metabolic syndrome,” Han explains. Genetics, what you eat and lifestyle factors like low levels of physical activity and decreased muscle strength influence your visceral fat stores.,

No one food will blast away belly fat (as many “wellness” products like to advertise). However, certain foods may be more helpful than others for achieving this goal—many of which can be found in your freezer. Here are four frozen foods dietitians recommend to help reduce visceral fat.

The Best Frozen Foods to Help You Lose Visceral Fat

Shrimp

Frozen shrimp is a great alternative to buying it thawed from the seafood counter. Besides not worrying about your fridge smelling fishy, frozen shrimp is often less expensive, lasts longer and can be thawed in smaller portions depending on how many people you’re cooking for. 

Anna Smith, M.S., RDN, LDN, registered dietitian for Lose It! and owner of Anna Smith Nutrition in Nashville, Tennessee, recommends eating more seafood like shrimp because there’s a connection between shrimp and abdominal fat loss. For example, one study found that adolescents who eat more seafood have a 26% lower risk of abdominal obesity than those who skip seafood in their diets.  

In addition to being high in protein and relatively low in calories, shrimp is a good source of many vitamins and minerals, including selenium, iodine, choline and vitamin E. Keeping frozen shrimp on hand makes it easy to whip up a healthy dinner, like our One-Pot Garlicky Shrimp and Broccoli or Sheet-Pan Shrimp Fajitas. 

Mixed Vegetables

A basic bag of mixed vegetables can cost less than $2, making it a budget-friendly option when you’re trying to lose belly fat. “Frozen vegetable mix is a classic household staple to support visceral fat loss due to its good source of soluble fiber,” says Han. Soluble fiber can help reduce visceral fat by increasing fullness, helping you eat fewer calories. It may also support fat metabolism, thanks to soluble fiber’s role in gut health. 

Frozen peas are especially beneficial, thanks to their fiber and protein content. “These nutrients work together to help keep you full, making it easier to maintain a calorie deficit, which supports weight loss as well as visceral fat loss,” says Smith. What’s more, eating a diet that’s high in fruits and vegetables may help reduce inflammation in people with obesity and visceral fat.

Frozen mixed veggies can easily be added to a variety of dishes, including soups, casseroles and stir-fries. Some frozen veggies, like cauliflower, can even be added to your morning smoothie. 

Mixed Berries

Because of fruits’ natural sugars, the myth that fruit can cause weight gain is widespread. The reality is that while fruit does contain natural sugars, it’s also a great source of vitamins, minerals, antioxidants and fiber that support overall health and a healthy waistline, explains Han. 

One cup of frozen mixed berries provides 6 grams of fiber and is rich in antioxidants, including anthocyanins. Anthocyanins found in blueberries, blackberries and raspberries may help reduce body fat by promoting the growth of gut bacteria that help convert white fat cells into brown cells, which burn more energy.  

Not only do frozen mixed berries cost less than fresh berries, but they’re available year-round and easy to keep on hand and use daily. Add a handful to your breakfast smoothie, stir them into oatmeal or add them to a bowl of yogurt or cottage cheese for a high-protein snack. 

Edamame

The next time you’re shopping the freezer aisle, be sure to grab a bag of edamame. These vibrant green soybeans have numerous health benefits and are known for being a good source of plant-based protein. They’re also low in calories and saturated fat and high in fiber and antioxidants, explains Han. One cup of frozen, prepared edamame has 8 grams of fiber and 18 grams of protein. It also provides 121% of the Daily Value for folate and more than 20% DV for both magnesium and potassium—three micronutrients associated with lower abdominal fat.,,

Frozen edamame pods can be quickly steamed and taken on the go for a mess-free snack. You can also purchase shelled edamame for adding to stir-fries, grain bowls and salads. 

The Bottom Line

When it comes to losing belly fat, your overall diet is what’s most important. That said, certain foods may be particularly helpful for reaching your fat-loss goals. Frozen shrimp, mixed vegetables, mixed berries and edamame are budget-friendly and helpful to keep stocked in your freezer for healthy meals and snacks. Of course, what you eat is only part of the puzzle for losing visceral fat. “Diet is crucial, but so is getting your exercise routine consistent, your sleep schedule regular and your stress under control,” says Smith.