If your goal is to lose weight around your stomach, it’s important to know that there is no quick fix for targeting belly fat. Healthy, sustainable loss of belly fat requires a holistic approach that takes into account factors such as exercise, stress, alcohol consumption and overall lifestyle. When it comes to your diet specifically, avoiding or limiting certain foods that can contribute to belly fat is a key part of achieving your goals.
Foods that contribute to belly fat are often high in added sugars and trans fats, such as fast food, packaged baked goods and candy.
“A study published in the journal Obesity reviews found that people who overconsume calories and hyperpalatable foods (those that are both highly processed and intensely flavorful) are more likely to have excess abdominal fat,” says Noah Quezada, RDN. “In fact, the study showed that these foods may be more responsible for abdominal obesity than any other factor.”
Read on to discover the worst foods for belly fat, according to dietitians and research. Then, for more healthy eating tips, check out 8 Best Vegetables to Shrink Belly Fat.
Processed meat
Increasingly, research has shown that processed meats such as pepperoni, hot dogs, deli meats and bacon have some major downsides to your health.
Not only can they increase the risk of colorectal cancerbut they can also add inches to your waistline. Studies have found that a diet low in processed meats and other processed foods (and high in fruit and dairy) helps prevent the accumulation of abdominal fat.
Translation: Pepperoni pizza on a Friday night is probably fine here and there, but if you’re aiming to lose weight, think twice before making it a regular choice.
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White bread
White and refined breads don’t have as much fiber and nutrients as their whole grain counterparts, but the disadvantages of refined grains don’t end there. A big one study of over 2,800 adults found that higher intakes of refined grains, such as those in white bread, were associated with higher visceral (aka belly) fat.
Whenever possible, choose whole grain bread over white. Their higher fiber and grains will keep you fuller for longerwhich can also help you lose weight.
FAMILY: 10 best whole grain breads on grocery shelves
Candy
This shouldn’t come as a surprise. To minimize belly fat, stay away from the candy bowl! With lots of unfilling simple carbohydrates, it’s all too easy to overindulge on sugary sweets like fruit or chocolate candies.
“These foods can contribute to the accumulation of belly fat if eaten in excess and not used for energy,” says Lauren Manaker, MS, RDN. “Carbohydrates are primarily a source of energy, but if they are not used they will be stored as fat – possibly in the stomach area.”
One thing that makes excess sweets so bad for belly fat is that they are high in added sugars and low in fiber or protein. This means you are consuming empty calories that will not fill you up, and research shows that there is a connection between too much added sugar and abdominal fat gain.
Some bottled salad dressings
If you eat a lot of salads during the week but still gain weight, the culprit could be your salad dressing of choice.
“Not all salad dressings are healthy, and many types can increase the calorie and fat content of your salad without you noticing, which can lead to belly weight gain and stall weight loss attempts,” says Trista Best, MPH, RD, LD on Balance One Supplement.
According to Harvard Healthreplacing saturated and trans fats with more polyunsaturated fats (as part of a balanced diet) can help reduce belly fat. Many bottled salad dressings are high in trans and saturated fats, so replacing these with polyunsaturated dressings like olive oil can help. “When choosing a salad dressing, choose vinegar, balsamic or a squeeze of lemon for flavor,” adds Best.
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Meal replacement bars
They’re marketed as “healthy,” but meal replacement bars are often heavily processed and full of added sugars and can leave you feeling hungrier than before.
“These bars can be a healthy addition to a weight-loss diet, but when we don’t pay attention to the quality of nutrients, they can actually encourage weight gain in the abdomen,” says Best. “Processed meal replacement bars are often high in calories, fat, sodium, added sugar and refined carbohydrates. Just one of these factors can contribute to weight gain in the abdomenbut usually meal replacement bars have almost all of these weight-promoting properties.”
Another problem with using these bars as a meal replacement is the potential lack of fiber you will experience. Every meal during the day is an opportunity to get a portion of fiber, a nutrient that can help reduce belly fat. Many meal replacement bars lack this nutrient, which means you’re missing out on an opportunity.
Ice cream
Although we may not want to admit it, regular consumption of ice cream can lead to unwanted weight gain around the abdominal area.
“Ice cream is another food that can contribute to belly fat accumulation because it’s loaded with sugar and saturated fat, and it’s very easy to overeat,” says Quezada.
Studies continue to show that increased consumption of added sugar can lead to more belly fat, making ice cream a potential culprit. Thankfully, there are plenty of lower-sugar ice cream options you can find at the store.
Sugary breakfast cereals
Starting your morning with a bowl of sugary breakfast cereal may be delicious, but this type of morning meal can contribute to belly fat.
Cereals high in added sugar can contribute to belly fat because there is a link between overconsumption of added sugar and an increased risk of more fat around the stomach.
Aside from the higher levels of sugar, these grains typically lack protein and fiber, meaning there are no nutrients to help keep you full or satisfied. This can lead to greater caloric intake in the morning or increased snacking.
Packaged pastries
As delicious and convenient as they are, packaged baked goods like danishes, muffins, and donuts typically contain high levels of trans fats and added sugars.
A study found that eating rolls high in trans fat increased body fat and body circumference in postmenopausal women who were already obese. To avoid consuming trans fats, choose home-baked pastries when you have time and freeze some to thaw on busier mornings.
Fried fast food
The list of trans fat offenders continues with fried options at fast food chains, which can lead to more belly fat when consumed regularly.
Research shows that corn oils contain more trans fats than other vegetable oils—and as of 2010, the majority of fast food chains use corn oil to fry their fries.
Fast food is considered an “ultra-processed food”, which research has shown is linked to an increase in visceral fat – the type of fat found around your abdominal organs. In addition to that, a study from Journal of Preventive Medicine and Hygiene also concluded that fast food may lead to a greater risk of abdominal obesity.
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