What Foods To Avoid To Lose Belly Fat.

In discussing the process of doing away with a fatty stomach, you may have to understand the dos and don’ts of consumption. That is to say, you must know what food to eat and avoid to lose belly fat. The most appropriate and ideal approach is to limit or avoid the consumption of high-calorie foods altogether. This is just one of several factors that influence your ability to gain weight. Your gene and lifestyle also play major roles in.

Even though consuming foods with low energy value does not automatically guarantee the loss of weight, you must ensure that you are not starving yourself of essential nutrients that make for a healthy lifestyle. With that being said, below are 10 foods to avoid to lose belly fat 

Sugary liquids

A lot of sweet liquids like juices from fruits, sports drinks, soft drinks, and sodas contain a very high amount of sugar. Since they have high sugar content, they supply the body with a heap load of calories when consumed. However, the problem is that they do not furnish the body with essential nutrients for a healthy living. The person who consumes much of these drinks will most likely be getting more of their daily calorie requirement from the liquid. Consequently, this may lead to a surplus intake of the daily calorie because the person still has to eat solid food.

This surplus calorie may eventually lead to undesired weight gain. According to the Dietary Guidelines for Americans between 2015 and 2020, it is advised that the volume of total calorie provided by sugary fluids should be reduced. The investigation reported that an average American consumes nothing less than 17 teaspoonful of sugar daily (7), which is against the recommended 12 teaspoonful per day. Another study conducted in 2015 associated a massive gain in weight for both children and adolescents with the consumption of sugar obtained from consuming sugary fluids (5).

Baked foods

These foods are major culprits because they are usually prepared with a lot of sugar, especially high fructose corn syrup. A 2015 research observed that some individuals who consume food containing fructose tend to have a higher craving for food and are quick to become hungry. The participants who did not consume much of fructose were observed to be less hungry and desirous of food (8, 14).

Most foods that have been baked are usually rich in unhealthy fat, like saturated and trans fats. Trans fats, according to research conducted in 2016, were said to have enormous influence in the cause of obesity in mice. The Food and Drug Administration has also noted that the removal of partially hydrogenated oils from foods may reduce the rate of cases of heart attacks and sudden death. Some examples of baked foods to be avoided include confectionery and pastries. Also, foods with a large amount of nutritive sweetness and fructose should not be considered for consumption at all (8, 14).

French fries

When you fry your food, it will most likely contain a high volume of calories, unhealthy fats, and salt. Most restaurants and eating places deep fry their fries to make it crispy. The danger in this, however, is that a considerable amount of calories and fat is eventually invested in such food. In a study carried out in 2017 on about 4,440 individuals between the age of 45 and 75 who consume potatoes (11), it was discovered that people who ate fried potatoes not less than two times in a week were at a higher risk of dying before those who consumed the food less often. It is, therefore, advisable to avoid eating French fries and other fried food on a regular basis. Eating fresh salad and fruits will serve you better.

Want to build an attention-grabbing bubble butt, blast away fat that’s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and set this plan in motion!

male foods to avoid to lose belly fat

Shutterstock

Cracker and chips

These foods are included on this list because of their processed nature. They are usually rich in calories and usually also contain , fat, salt, and simple carbohydrates. In Brazil, it was observed during research that there was a connection between obesity and fast foods. So, instead of chips, you can snack on carrots and toasted nuts to mimic the crunchiness (6).

White bread and pasta

These foods are to be avoided to lose belly fats because they are usually made from wheat flour that has been refined. The refined wheat flour is generally rich in simple carbohydrates and calories but lacking in other essential nutrients such as fiber and protein. Instead of eating this type of pasta and bread, it is better to eat whole grain pasta and bread. This is advised because whole grain wheat is rich in fiber and other nutrients. This food also healthily fills the stomach. Whole grain wheat such as brown rice flour and whole rye flour are healthy alternatives to take while trying to reduce overall weight gain 

avoid these foods to lose belly fat

Energy and granola bars

This type of food usually contains a high volume of fiber and protein, but at the same time, it could include a considerable amount of sugar. Although most people enjoy consuming this type of food, it is not ideal for people who are looking forward to losing some unwanted belly fat. In place of the energy and granola bars, you should feed on diced apple and peanut butter, berries, and plain Greek yogurt as well as hard-boiled eggs (15).

Sweetened dried fruits

When fruits are dry, they tend to be made up of a high concentration of fructose. It is therefore easy to conclude that dried fruit contains more sugar and calories than the fresh kind. This does not, however, mean that you cannot eat up some dried fruits while trying to lose weight. Moderation is always the key. You must also ensure that you are not consuming dried fruits that have been sweetened by the addition of sugar .

foods to eat or avoid to lose belly fat

Shutterstock

Alcohol

It is usually advised that anyone hoping to shed some weight around the midsection should avoid alcohol. This is because most alcoholic drinks have high calories and sugar content without the essential nutrients needed for healthy living. The National Institute of Alcohol Abuse and Alcoholism has said that drinking a certain amount of alcohol will supply the body with more calories than is required for a healthy lifestyle. You can drink with moderation certain types of alcohol like red wine, and some pure alcohols like rum, vodka, and gin while aspiring for weight loss.

However, these permitted alcohols must be consumed responsibly. For instance, according to the 2015-2020 Dietary Guidelines for Americans recommendations, the man is advised to take no more than two cups of drinks per day, while for the female folks, a maximum of one cup per day is considered suitable (7).

Processed meat

What makes this kind of food unsuitable for you is the fact that they have undergone various types of food processing in the food manufacturing factories. These meats could have either been fermented, canned, smoked, or dried, and don’t forget that they are usually packed and preserved to have a longer shelf life. These meat types most times have high salt content as a result of the processing. They lack the majority of the essential nutrients that the body needs to stay healthy, apart from that, they also have high-calorie content when compared to other sources of protein like fish, beans, poultry, and so on.

According to the International Agency for Research Cancer (IARC), meats that have undergone processing of any kind are carcinogenic, which means that they can result in some types of cancers (12). This is to tell you that processed meats like hot dogs, ham, salami, jerky, and bacon, to mention a few, should be avoided if you genuinely aim at burning belly fat.