The 4 Worst Drinks if You’re Trying to Lose Visceral Fat

Visceral fat is 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 adjust visceral fat levels in a positive or negative direction. Here we’ll share the five of the worst drinks that you should consider limiting if you’re trying to lose visceral fat. 

1. Sodas

Did you know that a 12-ounce can of soda contains the same amount of added sugar as 10 packets of sugar? Bonnie Taub-Dix, RDN, host of the Media Savvy Podcast and creator 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 fructose consumption, 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 our Raspberry Ginger Lime Seltzer, Cucumber-Mint Spritzer or Grapefruit Soda recipes. 

2. Sweetened or High-Fat Coffee Drinks

Swinging by your favorite local coffee shop may be part of your routine, but did you know some sweetened coffee drinks may pack more added sugar and saturated fat than a pastry? Marie Spano, sports nutritionist for the Atlanta Hawks, recommends limiting sweetened coffee beverages for this reason. For example, according to the USDA, a large frozen mocha coffee drink contains around 502 calories, 73 grams of sugar and 9.5 grams of saturated fat.

While sweetened coffee drinks may contain a lot of added sugar (sometimes even more than a soda), they also contain significant amounts of saturated fat from ingredients like whipped cream, creamers or full-fat milk. Taub-Dix warns 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 making asking for nonfat milk or half of the typical amount of syrup used. You could also try making a healthier alternative at home, like our Mint-Chocolate Whipped Iced Coffee or Chocolate-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 our No-Added-Sugar Sangria Mocktail, Watermelon-Lime Mocktail or Elderberry Elixir Mocktail for 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 worth 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 our Reese’s Peanut Butter Cup-Inspired Smoothie. Or try our Golden-Milk Shake, which packs anti-inflammatory ingredients like turmeric and cinnamon. Chocolate lovers may enjoy our Chocolate Avocado Shake which has a luscious creamy texture. Or try one of our fruit-forward recipes like our Strawberry-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:  

• Bump Up the Fiber: Include foods that are rich in fiber, such as fruits, vegetables and sources soluble fibers like whole grains and legumes, says Taub-Dix. Soluble fiber helps keep you full for longer, which can support weight loss. Try replacing a bowl of high-added-sugar cereal with oats, swapping out rice for higher-fiber grains like barley, or using beans in place of beef one night a week. 
• Move Your Body: Physical activity can not only help you burn fat but it can also help build muscle, says Taub-Dix. The more muscle you have the more calories you burn at rest. Find an activity you enjoy doing regularly—whether it’s walking, jogging, dancing, taking an exercise class or lifting weights. 
• Fill Up on Produce: Instead of focusing on removing foods from your diet, think about how to add more fruits and veggies to meals you already enjoy. Aim to fill half your plate with fruits and veggies at every meal to help meet daily fiber, vitamin and mineral needs.  

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 ice cream shakes, 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.