10 Foods You Should Eat Everyday to Kill Visceral Fat (Better Than Fasting)

Summary

Dr. Michael Diamond presents 10 foods and drinks that he says may support mitochondrial function and cellular repair pathways associated with fasting. He frames these effects as helping the body burn fat, including visceral fat. These are the presenter’s claims; the subtitles do not establish that these foods specifically reduce visceral fat or reproduce the effects of fasting.

Foods and drinks discussed

1. Dark berries — Blueberries, strawberries, and red grapes are suggested as sources of resveratrol and other antioxidants. He recommends adding a handful to a first meal or oatmeal.
2. Pomegranate — He says gut bacteria can convert its ellagitannins into urolithin A, which he links to mitochondrial health. Suggested serving: about half a pomegranate.
3. Green tea — The presenter says its EGCG may support AMPK-related pathways. He suggests drinking it plain, without milk or sugar.
4. Extra-virgin olive oil — He highlights its polyphenols and recommends about a tablespoon, favoring cold-pressed oil in a dark bottle with a harvest date.
5. Natto — This fermented soybean food is presented as a source of spermidine. Suggested serving: 1–2 tablespoons; tempeh or aged Parmesan are offered as alternatives.
6. Matcha — He says matcha contains more EGCG than steeped green tea and provides L-theanine. Suggested preparation: about half a teaspoon with hot water, without milk or sweetener.
7. Walnuts — The presenter highlights their plant-based omega-3s and suggests a small handful, optionally paired with pomegranate or berries.
8. Turmeric with black pepper — He recommends combining them because pepper’s piperine may increase curcumin absorption. Both can be added to meals.
9. Sardines — He notes their protein, vitamin D, B12, and omega-3s, and suggests two to three tins per week.
10. Coffee — He attributes potential cellular-repair effects to coffee polyphenols and suggests one or two cups black, without milk, sugar, or sweetener.

Practical approach suggested

During a fasting window, he suggests plain green tea, matcha, or black coffee. During the eating window, he proposes adding berries or pomegranate, olive oil, natto, sardines, walnuts, and turmeric with black pepper to meals or snacks.

He cautions that red wine is not a practical way to obtain resveratrol: he says it contains little of the compound and that alcohol may undermine its proposed benefits.

Presenter and sources named

The presenter is Dr. Michael Diamond, also referred to as Dr. Mike. The video names Cell Reports Medicine in connection with a urolithin A trial and Nature Aging in connection with research on spermidine. It also refers generally to studies on resveratrol and other compounds without naming specific sources.