This Dairy Product May Help You Lose Visceral Fat

Visceral fat—the deep belly fat that wraps around your organs—does more than just cushion your insides. “When there is too much visceral fat, it can become dangerous, enveloping organs, becoming inflamed and damaging metabolism,” says William Li, M.D. That’s not all. Research has found that people who carry excess visceral fat may be more likely to develop a long list of chronic illnesses, including cancer, heart disease, type 2 diabetes, fatty liver disease and cognitive decline.,

The good news: Small, sustainable changes in your eating habits can protect against this vexing belly fat. Li says one delicious—and surprising—option is adding more full-fat strained (Greek-style) yogurt to your routine. And the science backs him up. Research shows that this full-fat dairy product is loaded with nutrients that may help trim visceral fat. 

Intrigued? Read on to learn why full-fat strained (Greek-style) yogurt is health experts’ top choice for reducing this stubborn belly fat, plus tasty ways to add more of it to your day.

How Full-Fat Yogurt May Help Reduce Visceral Fat

Far from being a dietary villain, full-fat yogurt offers a powerful blend of protein, probiotics and fats that may help reduce visceral fat when paired with a balanced diet and active lifestyle. Here’s how:

Rich in Nutrients That Support Weight Loss

Research has found that whole milk, the main ingredient in full-fat strained (Greek-style) yogurt, is packed with nutrients linked to a smaller waist size and lower body weight. A large chunk of the credit goes to milk fat’s unique nutrient profile. In fact, milk fat contains a cocktail of compounds that may help with weight loss, such as medium-chain triglycerides, conjugated linolenic acid and butyric acid. Together, these may slow down the rate that your body stores fat and boost the speed at which it burns calories and breaks down fat for energy.

Promotes Satiety

This rich, creamy dairy product can also protect against visceral fat accumulation by helping you feel full. For starters, its fat helps slow digestion, so food hangs out in your stomach longer. That, in turn, may help you eat less than if you chose lower-fat yogurt, which is more rapidly digested. 

However, full-fat yogurt’s ability to reduce visceral fat isn’t just about its milk fat. Its protein profile also makes it unique, says Sally Cummins, M.S., RDN, LDN. Strained (Greek-style) yogurt contains a natural pairing of quickly absorbed whey protein and more slowly digested casein. This combination, says Cummins, helps promote both immediate and sustained feelings of fullness, which can support weight management.

In addition, yogurt is rich in bioactive peptides, tiny protein fragments with potent appetite-curbing abilities. These peptides send signals to the brain, telling it to decrease production of the hunger hormone ghrelin. This may suppress appetite, helping you eat fewer calories, says Li. If that weren’t enough, bioactive peptides have also been shown to boost the body’s production of the fat-burning hormone GLP-1.

Helps Preserve Lean Muscle 

Having lots of muscle does more than just keep you strong. Muscle burns lots of calories, even when you’re sitting at your desk or scrolling on your phone. But to effectively build muscle, you need a combination of protein and exercise. 

This convenient, easily portable yogurt is a delicious way to load up on muscle-building protein—with fewer calories than you might expect. One cup of full-fat strained (Greek-style) yogurt provides an impressive 22 grams of protein for a reasonable 230 calories. Plus, it’s packed with nutrition, delivering calcium, potassium, magnesium and more. So, grab a container after your next workout to replenish and refuel those muscles.

Rich in Probiotics

“The microbiome plays a crucial role in health metabolism, including maintaining insulin sensitivity and energy utilization, which helps to reduce excess harmful visceral fat,” explains Li. “This fermented dairy product has healthy microbes that contribute to gut health, specifically supporting the gut microbiome.” In fact, research has found that yogurts’ rich probiotic content is a key reason that people who frequently eat yogurt carry less visceral fat (they also tend to have lower insulin levels and healthier overall eating patterns).

Keep in mind that yogurt’s probiotics won’t permanently change your gut bacteria. They only work their magic for a few days until you poop them out. For the best belly fat-burning results, try to eat some yogurt every day (or at least every other day).

Tips to Enjoy Full-Fat Strained (Greek-Style) Yogurt 

Full-fat strained (Greek-style) yogurt isn’t just a fantastic choice for taming visceral fat. It’s also rich, creamy and versatile. 

Read on for dietitian-approved ways to incorporate more of it into your life:  

• Build a power-packed breakfast: “Pairing yogurt with foods that have polyphenols and/or dietary fiber supports the gut microbiome and overall metabolic health,” says Li. For a fiber- and polyphenol-filled breakfast to keep you going strong all morning long, start your day with full-fat strained (Greek-style) yogurt topped with chopped nuts and fresh (or thawed frozen) berries. 
• Switch from sweetened to plain: Instead of buying flavored low-fat yogurt that often contains added sugar, opt for plain, full-fat yogurt and add your own toppings. In addition to fruit and nuts, think hemp or chia seeds, cacao nibs, a drizzle of tahini or a tablespoon of your favorite nut butter. 
• Whip up a healthy dessert: Thick, luscious, full-fat yogurt is the ideal base for frozen yogurt bark or a chocolaty shake. 
• Pump up the protein in your favorite dip: Whisk some yogurt into guacamole or a hearty bean dip for added protein and staying power. 
• Swap it in for mayo: For tangy flavor, plus a calcium and protein boost, sub in full-fat strained (Greek-style) yogurt for all (or part) of the mayo in chicken, potato or egg salad. 
• Make it work for lactose intolerance: Lactose intolerance doesn’t have to mean giving up dairy entirely. “Fermented dairy foods like yogurt and kefir are typically lower in lactose and contain live, active cultures that may aid digestion,” says Cummins.

Our Expert Take

Visceral fat isn’t just a nuisance. It can increase your risk of health issues like heart disease, cancer, type 2 diabetes and more. Fortunately, the foods you eat can go a long way in helping to reduce this stubborn belly fat. Like full-fat strained (Greek-style) yogurt. Health experts say it’s the best dairy food to help trim visceral fat. Its combination of probiotics, protein and healthy fats may help promote weight loss, build calorie-burning muscle, regulate appetite and support a healthy gut microbiome. 

When paired with regular physical activity and a healthy eating pattern that’s rich in fruits, vegetables, lean protein, beans and whole grains, regularly eating full-fat strained (Greek-style) yogurt could lead to real results. Whether you enjoy it with breakfast, as a snack or in savory recipes, this full-fat yogurt offers a satisfying and versatile way to nourish your body and support your long-term health.