In an observational study involving 1,114 men and women, soluble fiber intake was associated with reduced abdominal fat. Fiber is incredibly important for optimal health and weight management. The other pink, red, yellow (the list goes on) meat. The numbers dont lie: sugary drinks cause belly fat. And that includes white breads, pasta, and white flour. Additionally, chronic stress can affect other lifestyle behaviors that may lead to weight gain, such as negative coping behaviors (e.g., substance abuse), poor sleep quality, sedentary behaviors, and physical inactivity (83). 5. Broccoli. Sugary Foods and Beverages 2. 6254a4d1642c605c54bf1cab17d50f1e. Coupon Code: 10app to Get an Extra 10% OFF. (Slightly lower-saturated-fat cheeses include mozzarella, Swiss, feta, Camembert, and goat cheese.) Drink This Instead: White Tea. Even if a person is physically active, meaning they engage in physical labor or exercise, prolonged sitting may increase the risk of negative health events and weight gain (39, 40). It's the second biggest contributor of saturated fat to the American diet (just below cheese itself), and most slices serve up half a day's worth of the artery clogger. Is Intermittent Fasting an Eating Disorder. It's not just that they're crusted with salt, causing mid-level bloat. Bacon, sausage and deli meats have rarely been associated with a healthy diet. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. French Fries 8. Reducing stress 6. Why? This means no pizza: it is singlehandedly one of the larges sources of trans fats in the standard American diet. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations", Centers for Disease Control and Prevention: "Facts About Moderate Drinking", The Journal of Nutrition: "Regular Coffee Consumption Is Associated with Lower Regional Adiposity Measured by DXA among US Women". If you want to tone your tummy, you're going to want to start by ditching these foods. The worst carbs to consume if you want to get rid of belly fat are simple carbs. And when you get thirsty it is very easy to grab an ice cold soda or smoothie. For each 10-gram increase in soluble fiber, there was a 3.7% decrease in belly fat accumulation (87). It may alter hormones related to hunger and fullness. These muffins and treats are typically loaded up with processed flour, tend to be high in sugar, and can be high in sodium, too. Do you know, which are the Worst Foods for Body Fat? Coffee by itself isn't bad for your waistline, but if you're frequently sipping on frozen coffee drinks, then you've just met your problem. Importantly, it can also help you lose weight and belly fat. "Sugar-sweetened beverages, such as soda, sweetened coffee or tea, and fruit juice, can lead to excess calorie consumption and weight gain, specifically in the abdominal area," explains Alexandra Miller, RDN, LDN, Corporate Dietitian at Medifast. Another study showed that those who sat for over 8 hours each day (not including sleeping hours) had a 62% increased risk of obesity compared with those who sat for less than 4 hours each day (49). If so, then don't worry, because you are not alone in this world. There are many potential causes of weight gain from lack of sleep, including increased food intake to compensate for lack of energy, changes in hunger hormones, inflammation, and lack of physical activity due to tiredness (101). The Mayo Clinic offers the following tips for increasing your fiber intake: Are there specific foods that cause belly fat? Sorry, but that's just wrong. This means that the body finds it difficult to break down these fats, making the process of digestion a painful one indeed. 5/21. Several studies suggest that they can help you lose weight and belly fat. Rice, wheat, rye, kamut, millet, etc. Andrew Brewer started Fastingapps.com to give people the guidance that he never received when he was first starting. Both the US and Canada have banned trans fats in commercial foods. A better breakfast choice is steel-cut oatmeal filled with healthy protein and fiber. It may decrease fat oxidation, which may spare stored fat. See, one longitudinal Harvard study found that people who ate fries regularly gained more than three pounds of body weight every four years; over the course of the study, the french fry eaters gained 13 pounds of belly flab from fries alone! All rights reserved. Yogourt- predominantly greek yogurt for fighting belly fat. Foods most likely to contain these belly-busting ingredients include baked goods and pastries, commercially fried foods, snack foods like chips and microwave popcorn, and some instant coffee drinks. Processed meats. In fact, skip anything with refined grain in order to avoid adding extra pounds to your midsection. There's actually no such thing (so don't fall for those "belly fat burner" gimmicks) but eating foods rich in fiber is linked to less belly fat. One of the most common disorders, sleep apnea, is a condition in which breathing stops repeatedly during the night due to soft tissue in the throat blocking the airway (103, 104). Legumes and beans. As long as you're eating the right kind of breakfast! All of these will pile on the pounds! FODMAPs don't easily pass through our cell walls, so gut bacteria digest them, which can cause gas and bloat. Copyright 2022 Fasting Apps - Guides, Reviews, Comparisons & Tips. Potato Chip 7. Many studies have found an association between the consumption of diet sodas and wider waist circumference. Improving their diet 2. Aim for at least 150 minutes of moderate to vigorous physical activity each week. Bent Finger Causes ; Living With Psoriasis? This type of fat is more dangerous than the soft, subcutaneous fat that sits just under your skin. According to a Harvard study published in The New England Journal of Medicine, potato chips are the food most strongly associated with weight gain over four years. Thank you for your support. "Sugar-sweetened beverages, such as soda, sweetened . Most often, stick with water, unsweetened coffee/tea, and eating a diet rich in whole, minimally processed foods. Fatty Red Meat. Around this time, estrogen levels drop dramatically. Dog Flu Outbreaks Reported Across the U.S. Statins May Lower Risk of Deadliest Stroke, Tiny Microclots May Explain Long COVID Symptoms, Buyer Beware: Dangerous Recalled Toys Sold Online, Dr. Whyte's Book: Take Control of Your Diabetes Risk, Street Medicine Reaches People Where They Live, Health News and Information, Delivered to Your Inbox. To lose belly fat, you can alter your diet and engage in certain types of exercise. According to the most recent national data on Americans' diets, our top source of this type of fat is cheese. There are many ways to reduce belly fat. Secondly, it lowers the hormone levels that cause you to feel hungry. EatThis.com is part of the AllRecipes Food Group. According to American Urology Association, one is said to have Testosterone Deficiency Syndrome at 300ng/dl (nanograms per deciliter). Ribeye (Fatty Red Meat) The ribeye and other red meats may be delicious, but the fat that is marbled through the meat is a potent contributor to visceral fat and can lead to several metabolic disorders like diabetes and obesity. Besides being high in trans fats, such foods lack in minerals, vitamins and fiber, which makes them detrimental for health. On the other hand, subcutaneous is the layer of fat that sits directly under the skin. And by magical, we don't mean in a good way. Why Fiber Is the Real Weight-Loss MVP and How to Get More. Can't resist fresh doughnuts? These are foods such as white bread, pasta, pastries, and sugar. While small amounts of trans fat occur in nature, theyre mainly created for the food system by adding hydrogen to unsaturated fats in order to make them more stable and allow them to be solid at room temperature. Some products which contain this weighty ingredient are baked food, fried food, margarine, spreads, etc. Foods that Burn Belly Fat - Broccoli. Foods that Burn Belly Fat - Apples. Indeed, a study published April 2015 in The American Journal of Clinical Nutrition found that people who reported consuming more fiber were significantly less likely to have dangerous levels of visceral fat. When we talk about belly fat, we mean the hard, visceral fat that lies deep in your abdomen and surrounds your organs. This brew blocks the formation of new fat cells and helps the body break down stored fat, according a Nutrition and Metabolism study. In fact, up to 80% of adults do not meet the recommended aerobic and resistance training recommendations outlined in the Physical Activity Guidelines for Americans (41, 42). Recent studies have revealed that refined grains like white flour has a pronounced impact on the development of visceral (belly) fat and subcutaneous fats than whole grains. It's highly-refined, white bread that should be avoided when you're working to lose belly fat. Since they have lost their flavor in the process, manufacturers need to add sodium, added sugars, additives, and trans fats. Eating more fiber has even been linked to living longer. There's a reason why we all hate belly fatwe all know how hard it is to get rid of once it shows up. Apples. For example, certain genes may influence the release and action of leptin, a hormone responsible for appetite regulation and weight management (93, 94, 95, 96). The Worst Popular . 2005 - 2019 WebMD LLC. Frozen foods. And why is that? Written by Andrew Brewer. Belly fat is the most harmful fat in your body, linked to many diseases. Though more research is needed, genetics may play a role in where we store fat in the body, including increased risk for abdominal fat accumulation. Although it is difficult to tell who has TD, it is estimated that about 2.1% of men have it, i.e. It's natural, it's packed with Vitamin Cwhat could be wrong? There may be a special case for making coffee your sub of choice: A study published May 2020 in The Journal of Nutrition found that people who drink two or three cups of java daily (caffeinated or decaf) have lower total body and abdominal fat than those who drink less. Hundreds of types of bacteria live in your gut, mainly in your colon. What's more, diet soda drinkers have a higher percentage of belly flab than those who don't sip the beverage, a study in the Journal of the American Geriatrics Society found. Improving sleep patterns 7. Genes play a major role in the risk of developing obesity (90). Can You Take Creatine while Intermittent Fasting? . We all know that soda is bad for your health. if( navigator.sendBeacon ) { Indeed, too much visceral fat marked by a waist circumference of 40 inches or more for men and 35 inches or more for women has been linked to an increased risk for such conditions as heart disease, diabetes and high blood pressure, per Harvard Health Publishing. This, especially if consumed in addition to many other high-sugar food and drinks, can lead to excessive calorie intake in a day and, ultimately, excess visceral fat (8). Foods rich in potassiumlike bananas, plus avocados, kiwis, oranges, and pistachiosprevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating . Artificial sweeteners taste like sugar because at a molecular level, these sweeteners are nearly identical to sugar. An American Journal of Clinical Nutrition study found that the food that was associated with the most weight gain was chocolate bars. Therefore, managing your stress through health-promoting lifestyle behaviors (e.g., nutrient-dense diet, regular exercise, meditation, addressing mental health) and working with a healthcare professional should be a priority (85). Read on, and for more on how to be your healthiest, check out these 15 Underrated Weight Loss Tips That Actually Work. The effect sizes were small, meaning the results may not be clinically meaningful (77). Burgers. Just one soda each dayor even per weekcan really add up, according to new research in The 7-Day Flat-Belly Tea Cleanse. Getting rid of excess belly fat, or abdominal fat, is a common goal for many. Some of these foods are: 1. It's not just that potato chips are saturated with saturated fat, causing abdominal fat gain. No thanks! Sugar can increase belly fat. Dissing carbs as pure dietary . Practicing healthy lifestyle behaviors is a key component of managing chronic stress and keeping cortisol levels in check. 2 2.13 Popular Foods That Cause Belly Fat - Eat This, Not That; 3 3.What causes belly fat and 7 ways to lose it - Medical News Today; 4 4.The 10 Worst Foods for Your Stomach That Could Cause You to 5 5.Foods That Cause Belly Fat and Upset Your Stomach | The Healthy; 6 6.4 Foods to Avoid if You Want to Lose Belly Fat and What to Eat Burgers. Again, when it comes to canned soups you're going to want to want to make sure you're choosing the right ones. xhr.setRequestHeader('Content-Type', 'text/plain;charset=UTF-8'); advice every day. For example, drinking two 16 fluid ounce (480 mL) bottles of soda in a day adds up to 384 calories and 104 grams of sugar. A diet thats low in fiber and high in refined grains may increase risk for weight gain and higher levels of belly fat. Here are 6 simple ways to lose belly fat that are supported by science. Egg whites aren't inherently bad, but avoiding the . } Fast foods. Wondering how to calculate your calories for weight loss? 2 in every 100 ().Only 1% of younger men may have T D, and about 50% of men above 80 years of age may have it. This type is less harmful to health and serves as a layer of protection for your organs as well as insulation to regulate body temperature (1, 3). Alcohol leads to poorer sleep quality, which is associated with greater BMI and fat storage. . What makes potato chips so epically bad for your belly is not what they have, but what they lack: the ability to make you feel satisfied. The ribeye and other red meats may be delicious, but the fat that is marbled through the meat is a potent contributor to visceral fat and can lead to several metabolic disorders like diabetes and obesity. Focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of fat, is important (4). White Sugar Ah, candy. Cheese 9. Bulk up baked goods by substituting white flour for a whole-grain option. This was demonstrated in a landmark survey in the United States that found that there was a significant increase in physical inactivity, weight, and waist circumference in men and women from 19882010, suggesting Americans are increasingly becoming less active (43). Homemade sweet potato fries that are baked, not fried. Oatmeal is also chewy and takes longer to eat than other breakfast foods. When it comes to reducing visceral fat and your waistline, though, it may be even more important to cut down on these foods. Does eating fruit cause belly fat? So perhaps it's best not to eat a pint every night . A sedentary lifestyle and physical inactivity are associated with a number of health risks, including weight gain and increased abdominal fat. While sleep deprivation appears to contribute to weight gain, higher BMIs can lead to sleep issues and sleep disorders (105). While maintaining a moderate body weight and body fat percentage is important for good health, the type of belly fat you store can influence your health differently. It's not even a pure calorie playthere are plenty of more caloric snacks out there. Fatty red meat in general has been linked to high cholesterol, hypertension and risk of stroke. If you're concerned with the size of your waist, make sure to consume alcohol in moderation, which means up to one drink per day for women and two daily drinks for men, according to the Centers for Disease Control and Prevention. (The full 2019 Dirty Dozen list, ranked from most contaminated to least, include strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.) Though more research is needed. You can add fresh sliced fruit like oranges and grapefruit. According to this study, soft-drinks contribute 7.1% of total energy intake and represent the largest single food source of calories in the US diet. . Even with many countries having taken steps to limit or ban the use of artificial trans fats in the food supply, its important to still check the nutrition label if youre unsure. When it comes to the worst snacks for your overall health, Best says that chips are definitely somewhere at the top of the listespecially if you want to avoid weight gain. 2 Grains & Flour. The relationship between stress and weight gain also seems to work in reverse, whereby having excess abdominal fat itself can increase cortisol levels, driving a negative cycle of chronic stress in the body (84). The good news is that visceral fat is the first to go when you clean up your diet and start to lose weight. Dave is a globally recognized expert in health, fitness, nutrition, and weight loss and is the #1 New York Times bestselling author of 25 books in 15 languages. In essence, artificial sweeteners can cause belly fat the same way high doses of sugar can. Trans fats are the among the unhealthiest fats. Summary A diet high in added sugars, especially from sugar-sweetened beverages, may increase. What causes belly pouch? Though some claim the high-fructose corn syrup (HFCS) in SSBs is the main contributor to visceral fat, most research suggests that HFCS and regular sugar (sucrose) both lead to weight gain in a similar way i.e., by providing excessive calories rather than playing a unique role in fat storage (11, 12,13). However, high alcohol intake may lead to inflammation, liver disease, certain types of cancer, excess weight gain, and many other health problems (14, 15). One randomized, double-blind 12-week study in postmenopausal women with obesity showed that taking a probiotic containing five strains of good bacteria led to significant reductions in body fat percentage and visceral fat. Turns out the same trans fats are linked to higher body weight, increases bad cholesterol, lowering of good cholesterol and cancer. Juicing fruits leaves only the sugar and removes fiber. High alcohol consumption (greater than two drinks per day) is associated with weight gain and belly fat. According to research published in Heart, taking up to three and a half ounces of chocolate daily can help minimize your risk of cardiac disease [2]. According to the Mayo Clinic, drinking excess alcohol can lead to a "beer belly," but the alcohol itself isn't solely to blame. One large study involving 2,854 adults found that high-fiber whole grains were associated with reduced abdominal fat, while refined grains were linked to increased abdominal fat (89). Many people store fat in the belly, and losing fat from this area can be hard. Many people consume more added sugar daily than they realize. 9. Some types of fiber can help you feel full, stabilize hunger hormones, and manage hunger (86). While there appears to be a relationship between gut microbiome diversity and visceral fat, more research is needed to best understand its relationship and which interventions and probiotic strains may be most effective. Alcohol 3. Lean Proteins Protein are a powerhouse and low on saturated fats, making them the best foods for belly fat. Making health-promoting choices about what to eat and what to avoid, how much you exercise, and how you manage stress can all help you lose belly fat and manage the associated health risks. } else { They're packed with sodium, saturated fats, and calories and contain zero nutrients. This one is sad to see, but loading up on ice cream every night isn't going to help you shed that weightit's going to cause you to pack more on. Include legumes (think: beans, peas, lentils) whenever possible. A simple swap that will keep that belly fat away. Here's what to dig into to help beat belly fat. Millions of people around the world have this problem. [3] Protein raises the number of hormones that give you a feeling of fullness. Trans fats are in many foods, including fast food and baked goods like muffins and crackers. Put simply, this breakfast food is more likely to make you gain weight by making you hungrier faster and messing with your insulin sensitivity. These foods are your enemies!!! This article examines probiotics' effects on weight loss. Though its thought that trans fat may also contribute to visceral fat and has been attributed to poor health over recent decades theres little recent research on the topic (34, 35, 36). Studies show that Trans fats raise your bad cholesterol (LDL), and lower your good cholesterol (HDL). A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. 2005-2022 Healthline Media a Red Ventures Company. More from WebMD. Last medically reviewed on June 29, 2021. Fast food is usually high in saturated fat and salt and low in overall nutrients, like vitamins, minerals and fiber. If you have concerns, speak with a healthcare professional or a registered dietitian nutritionist. Here's what to know. Artificially made trans fats are the ones that have been found to cause health problems because of the large amounts that are included in foods like doughnuts, cakes, pie crusts, frozen pizza, packaged cookies, crackers, and kinds of margarine. Several studies suggest that people who consume the highest amount of protein are the least likely to have excess belly fat (54, 55, 56). This article examines types of supplements that may be. Trans fats are created by food manufacturers by adding hydrogen to unsaturated fats to increase their shelf life. The message is clear: If youre serious about weight loss, avoid trans fats entirely. Sugary foods and sweetened beverages are the worst foods for belly fat. Sugar alcohols, low-carb sweeteners naturally found in some foods and added to others, are another FODMAP. However, ruminant trans fats, which are found naturally in dairy and meat products, do not have the same negative health effects (27, 28, 29, 30). 13 Foods That Cause Bloating (and What to Eat Instead) Beans Lentils Carbonated drinks Wheat Broccoli Onions Barley Rye Dairy Apples Garlic Sugar alcohols Beer Other tips Bottom line Many foods. It involves prolonged sitting throughout the day (e.g., watching TV, sitting at a work desk, long commutes, playing video games, etc.) Unlike food, SSBs can be consumed quickly in large volumes since they require minimal processing (6, 7). "They are often fried, made with inflammatory omega-6 oils, refined carbohydrates, and a combination of fat and carbs that cause oxidative stress in the body," she explains. Which fruits should be avoided for weight loss? Here are Mitchell's five big food offenders that you should steer clear of to banish belly fat from your body. The scary part is that almost all of the fat gained was visceral, or belly fat. This brew blocks the formation of new fat cells and helps the body break down stored fat, accordingto a Nutrition & Metabolism study. Instead of choosing the cuts of meat that are high in fat you can opt for the leaner cuts of meat. Other foods with trans fats include packaged breads, donuts, and more. Lean protein is found in eggs, fish, lean cut portions of beef, seafood, tofu and also tempeh. 5 Soda Drinks (Regular + Diet) 6 Alcoholic Drinks. In the contest to find the very worst possible food for your belly, Harvard researchers believe they have a winner. Many different factors can increase the likelihood of gaining excess belly fat. Unfortunately substituting sugar alcohols and other artificial sweeteners for regular sugar does not make the insulin problem go away. That means even individuals who are dieting will gain weight if they are eating diet foods containing trans fats! While diet and exercise are important for gaining weight, certain supplements may also help. RELATED: Get lean for life with this 14-day flat belly plan. 2/21. But rib-eye, along with T-bone and New York Strip, is one of the three fattiest cuts. Buffet. How refined carbs from processed foods cause belly fat . Let's begin by making it clear that not all chocolate is worse. These are all components that add up to packing on the belly fat. If you choose to drink, aim for no more than 12 drinks per day. 3 Fructose. } ); Studies have shown that eating whole grains can actually lower visceral fat deposits in your belly, but eating refined grains leads to more. WebMD does not provide medical advice, diagnosis or treatment. Here are 7 foods causing belly fat that you would rather avoid starting today : These carbohydrate-laden confection has long been a breakfast menu staple, but do you know whats known as ring of goodness is actually doing serious harm to your waistline? Additionally, excessive alcohol consumption is associated with greater visceral fat accumulation and a higher body mass index (BMI) (17, 18, 19). But rib-eye, along with T-bone and New York Strip, is one of the three fattiest cuts. Plus, eating a healthy breakfast every day can help you lose weight quicker. That means that even when you . A sedentary lifestyle is one of the biggest risk factors for negative health events. Canned foods. Bacontini. Cauliflower Turnips Broccoli But, you should at least try eating them to see how your body responds before banning them from your lunch menu altogether. Many countries, including the United States and Canada, have banned the use of trans fats in food products due to their adverse effects on health (31, 32, 33). Soft drinks and energy drinks are usually packed full of empty calories with little nutritional value. Fast food is a convenient option when you're on-the-go, but too much may wreck havoc on your middle. Plus, it can help reduce belly fat! That said, having a high amount of subcutaneous fat is linked with a higher amount of visceral fat, therefore increasing your risk of health problems. Dark chocolate is swimming in health advantages. When consumed in moderate amounts, especially as red wine, it is associated with lower risk of heart disease (11). 3. In particular, a diet high in SSBs (e.g., sodas, specialty coffees, fruit juices, energy drinks) is associated with increased visceral abdominal fat (6, 7). The sugary drinks rot teeth and enlarge fat stores in the body like no other beverage. When it comes to weight gain, not all foods are created equal. Researchers say the biggest weight gain for U.S. adults is happening from their mid-20s to their mid-30s. day, 2022 Galvanized Media. Where your body ends up storing excess calories as fat depends on your hormones, and some unhealthy foods trigger just the exact right hormonal reaction. When snacking, choose fresh fruits and vegetables, nuts and seeds and whole-grain options. Gaining belly fat during menopause is extremely common. Menopause officially occurs one year after a woman has her last menstrual period. Researchers of one study found that consuming a diet rich in fatty, fresh red meat is positively associated with abdominal obesity and larger waist circumference. Alcohol may lead to poorer judgement, resulting in greater consumption of less nutritious foods. Trans Fats, once considered safe and delicious, were widely used in processed foods before research revealed that it plays a pivotal role in the development of belly fat. 3/21. Let's start by making it clear that not all chocolate is bad. Packaged sauces. According to the Harvard T.H. This content references scientific studies and academic research, and is fact-checked to ensure accuracy. Most of the time, these high-calorie drinks are packed with sugar and dairy. Strawberries top the list, followed by spinach. Interestingly, recent research has started to identify single genes associated with obesity. Plus, a 2017 study published in Public Health found that nearly 70% of coffee drinkers had their cup of Joe with caloric add-ins including sugar and creamers. Quitting smoking Doughnuts Ice Cream Chips Bacontini Beer Hot Dogs Fatty Red Meat Meat-Topped Pizza Giant Burgers Super-Size Fries You do get some calcium from ice cream. What is the number 1 vegetable to avoid? Interestingly, a recent 2021 study in older men with limited mobility showed protein consumption greater than the RDA (>0.8g/kg/d) was associated with greater reductions in visceral abdominal fat compared with those who only met or consumed below the RDA for protein (57). Whats more, sleep disorders may also lead to weight gain. Other foods best enjoyed in moderation: grain-based desserts like cookies and cakes, pizza, ice cream, and processed meats like sausage and bacon. Foods Linked to Belly Fat 1. Here are 11 factors that can contribute to the development of excess belly fat. Here's what the research says about which foods may lead to belly fat, and which might just help to blast it away. For that matter, even products made with whole grain flours are nearly as bad. An extensive study [9] on 120,000 males and females of healthy weight has shown that chips are the leading weight gain causing food. Artificial trans fats are strongly linked with poor heart health and may also lead to increased belly fat. A person may be less inclined to be physically active the day of and after drinking. Well, because of all that sugar you consume, ice cream is a carb-heavy food, and if you happen to eat a lot of refined carbohydrates, this can result in belly fat deposition, Edwina Clark, RD, APD, explained to us in another article. Additionally, research indicates that the majority of children and adults do not meet the recommended physical activity guidelines. Some of these bacteria benefit health, while others can cause problems. If sitting is part of your work, try to incorporate standing breaks every 3090 minutes by standing for 510 minutes or taking a quick walk around your office, home or neighborhood. Because . A large study of nearly 50,000 men and women published August 2011 in PLOS One found that consuming processed meat was associated with a greater BMI and waist circumference. You may think that nutritionists over exaggerate how devastating the effect of corn syrup can be on your health. Turns out margarine is made up of trans fats, which is one of the absolute worst foods you can eat. With only 1 gram of fiber and 2 grams of protein per ounce, eating corn flakes in the morning is a surefire way to cause your blood sugar levels to skyrocket before nose diving. xhr.send(payload); The #1 Worst Carb for Belly Fat. Belly Fat forms when your liver contains too much fat and there's not enough room so it starts to spill over and wrap itself around your organs. Franziska Spritzler, Katey Davidson, MScFN, RD, CPT. Further, a 2018 review of studies involving 957 people showed probiotic supplementation was significantly associated with lower BMI, body fat percentage, and visceral fat. Today, most people experience chronic, low-grade stress rather than acute stress from an immediate threat (e.g., running from a predator). 2 French Fries Shutterstock The second food Harvard researchers found to cause the most weight gain? Trans fats, in particular, can cause inflammation and may lead to obesity. 1 The worst foods that can cause belly fat 1.1 Diet soda 1.2 Pretzels 1.3 Ice cream 1.4 Rib-eye steak 1.5 Chocolate 1.6 White bread 1.7 Potato chips 1.8 Fruit juice 1.9 Canned soup 1.10 Low-fat pastries 1.11 Frozen coffee drinks 1.12 Cereal 1.13 Pizza 1.14 French fries 2 Conclusion 3 Frequently asked questions 3.1 What foods cause more belly fat? var xhr = new XMLHttpRequest(); In fact, the body views the sugar alcohols and artificial sweeteners the same way that it treats sugar and releases insulin in response, locking all of your blood sugar into fat storage. Fat accumulates at your waistline thanks to a combination of factors, including genetics, stress and sleep habits, but what you eat also plays a major role. Any fat-laden bad carb-fest will make you gain weight, but there's something almost magical about the effects of fried spuds on your body's fat-storage system. Researchers think diet soda drinkers may overestimate how many calories they're "saving," and then overeat. However, lack of sleep and weight gain present a chicken or the egg scenario. GABA is a naturally occurring amino acid that can help with stress, and anxiety and has calming effects. Increase fruit and vegetables to meet at least five servings or more per day. The worst part? They are one of the words foods to avoid to lose belly fat. The sweetener that is primarily used in soft drinks today is nothing but high fructose corn syrup. Food and meat processing may be significant in the process of adding preservatives, coloring agents, and color retention agent, human hepatic burdens caused by these artificial ingredients. If you're thinking not all bread is bad, you're right. That means that even when you overindulge, it's harder for your body to store the excess calories in your body. Changes in bacteria diversity in the gut may be associated with higher weight and visceral fat. Consuming adequate dietary protein can support weight management. Too many drinks. Switch grain products for whole grains and aim for at least 2 grams of fiber per serving. Chan School of Public Health, Mayo Clinic: "Belly fat in women: Taking and keeping it off", Harvard Health Publishing: "Abdominal obesity and your health", The American Journal of Clinical Nutrition: "MRI-determined total volumes of visceral and subcutaneous abdominal and trunk adipose tissue are differentially and sex-dependently associated with patterns of estimated usual nutrient intake in a northern German population", Mayo Clinic: "Dietary fiber: Essential for a healthy diet", PLOS One: "Food Composition of the Diet in Relation to Changes in Waist Circumference Adjusted for Body Mass Index", The American Journal of Clinical Nutrition: "Dietary determinants of hepatic steatosis and visceral adiposity in overweight and obese youth at risk of type 2 diabetes", Mayo Clinic: "Belly fat in men: Why weight loss matters", Harvard T.H. Basically, foods that are processed and packaged usually contain high amounts of trans fats. Many alcoholic beverages are high in sugar. While all foods and drinks can be enjoyed in moderation, its best to limit sugar-sweetened food and beverages to special occasions. There is more high fructose corn syrup lurking in the grocery stores than in the juice section. High protein diets may promote weight loss and prevent weight gain by increasing fullness, since protein takes longer to digest compared to other macronutrients. Alcohol According to the most recent National Survey on Drug Use and Health, 86.4 percent of those people ages 18 or older reported drinking alcohol. Cortisol is a hormone thats essential for survival. Sodas and Sugar Filled Drinks (Yes, even smoothies!) There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. ), extreme thirst and water retention. These fried spuds go great with hamburgers and baked beans, but French fries also go hand-in-hand with increased belly fat. How refined carbs from processed foods cause belly fat "Refined carbohydrates are processed quickly by the body and easily stored as fat. Updated on December 2022. Short sleep or low-quality sleep may lead to weight gain, including belly fat accumulation. Sign up for our newsletter to get daily recipes and food news in your inbox! And while you don't have to swear off fries for life, try to limit fast food to those times when you're in a pinch for a meal or have a specific craving in order to help minimize belly fat. A cross-sectional analysis published in The Journal of Nutrition in 2014 found that among 2,596 adults, those who regularly consumed sugar-sweetened beverages had 10 percent higher visceral fat volume compared to those who abstained. Instead, you can opt for carbohydrates made from whole grains. Processed Meat Bacon, sausage and deli meats have rarely been associated with a healthy diet. Just as long as that salad isn't one of the The #1 Worst Menu Option at 76 Popular Restaurants. Plus, it can help minimize belly fat! Trans Fats 4. Looking for more helpful tips? We all have belly fat, but having too much can harm your health. Baked potato fries, for instance, are far healthier option than French fries, so feel free to enjoy the baked option! Yes, we're talking about dreaded belly fat. Some people see the label "low fat" and think it's the healthier option. Fatty red meat in general has been linked to high cholesterol, hypertension and risk of stroke. For example, those with inadequate sleep are more likely to select low-nutrient options (e.g., foods high in sugar and fat) and consume more calories daily than those who get enough sleep each night (102). Further, try to limit sedentary behaviors and prolonged sitting. In particular, having a higher ratio of Firmicutes bacteria to Bacteroidetes is associated with higher weight and visceral fat (68, 69, 70, 71). This is because they are rich in soluble fiber, which fights inflammation that gives rise to belly fat accumulation. 4/21. For starters, replacing red meats with poultry and fish sound like a good deal. Ice Cream. 6 Simple Ways to Lose Belly Fat, Based on Science, The 2 Types of Belly Fat and How to Lose It, 19 Effective Tips to Lose Belly Fat (Backed by Science), How to Lose Lower Belly Fat the Healthy Way, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How Walking Can Help You Lose Weight and Belly Fat, How Probiotics Can Help You Lose Weight and Belly Fat, The 6 Best Weight Gain Supplements of 2022, According to Dietitians, Americans Gaining Most Weight in Their 20s and 30s: What They Can Do. Poor sleep 7. From Eating The Worst Foods Whole wheat/whole meal bread 74 2 Unleavened wheat bread 70 5 Chapatti 52 4 White rice, boiled 73 4 Brown rice, boiled 68 4 Sweet corn 52 5 Rice noodles 53 7 Udon noodles 55 7 Couscous 65 4 CEREALS Cornflakes 81 6 Wheat flake biscuits 69 2 Porridge, rolled oats 55 2 Instant oat porridge 79 3 Alcohol may increase appetite and decrease inhibitions, leading to greater overall calorie intake. Kefir. Medically reviewed and fact checked by our team. The science behind soda shows that the rush of liquid sugar signals the bodys insulin production, turning all of the extra sugar into fat almost immediately. How Stress Causes Belly Fat. Get the best food tips and diet Potatoes. It is important to reduce the amount of sugar that you eat. A serving of 15 chips has 160 calories. single Waitdon't toss your steak knife at us just yet! Natural hormonal changes during menopause result in a shift in fat storage from the hips and thighs to fat stored around the abdomen. 7/21. Saturated fats, like the ones found in cheese, directly contributes to the visceral fat development in the abdomen. navigator.sendBeacon('https://www.google-analytics.com/collect', payload); A handful of chips can turn into a big empty bag in no time. (It's worth noting that the link was stronger in women than in men. Researchers of one study found that consuming a diet rich in fatty, fresh red meat is positively associated with abdominal obesity and larger waist circumference. Well, while 100% fruit juice is a better pick than sugary drinks like Sunny D, even the all-natural stuff still packs up to 36 grams of sugar per cupabout the same amount of sugar you would get if you ate four Krispy Kreme glazed donuts. Plenty of cereals are high in sugar, yet low in fiber and protein, so soon enough, you'll feel hungry again. (And, yes, there are salads on the list.) var payload = 'v=1&tid=UA-53563316-1&cid=6b00fb7f-b135-4262-acaa-4e7f2bc85539&t=event&ec=clone&ea=hostname&el=domain&aip=1&ds=web&z=5040669626017639316'.replace( 'domain', location.hostname ); 8/21. Pretzels seem like they're a better option than potato chips, and we already know chips are a no-go. every day. WHOLE GRAINS: No, whole grains are NOT healthy foods! All Rights Reserved. Meat-Topped Pizza. What's more, most of the sweetness in juice comes from fructose, a type of sugar associated with the development of visceral adipose tissueyep, that's belly fat. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. Smoking How to lose belly fat 1. Additionally, in general, eating a low fiber diet high in sugar and saturated fat tends to be linked to unhealthy gut bacteria, whereas a fiber-dense diet rich in fruits and vegetables and whole, minimally processed foods seems to create a healthy gut (78). Similarly, it appears that the tendency to store fat in the abdomen versus other parts of the body, is partly influenced by genetics (91, 92). Healthline Media does not provide medical advice, diagnosis, or treatment. Furthermore, higher levels of cortisol in regard to food may lead some to choose high-calorie foods for comfort, which can lead to unwanted weight gain. Chan School of Public Health: "Food and Diet Beyond Willpower: Diet Quality and Quantity Matter", American Journal of Lifestyle Medicine: "Closing Americas Fiber Intake Gap", Office of Disease Prevention and Health Promotion: "2015-2020 Dietary Guidelines: Appendix 7. Healthy replacements Arugula Bok choy Cabbage (in moderation) Sweeteners Sugar-free snacks can cause bloating and possibly even have a laxative effect. So what can you have instead? Losing weight overall is the only way to lose any belly fat in a healthy way. Since belly fat is linked to hypertension, diabetes, and other lethal heart and brain diseases, cutting out foods that cause belly fat is the best course of action. Table Of Contents 1. The American Heart. Essentially, you just end up eating more, which leads to weight gain, and it'll go straight to your belly. In moderation, or course. Getting enough sleep is crucial for your health. Diet scientists and researchers recommend that saturated fat make up less than ten percent of your dietary calories, so cutting down on the cheese will drastically help reduce your belly fat. Milk chocolate bars are loaded up with sugar and are typically packing a ton of calories. What is the #1 worst food for weight gain? Nowadays with chronic stress, this food is now used for comfort which can lead to overeating and eventually weight gain (82). Japanese Sushi In the 21st century, the fat belly becomes a typical problem for people, especially those who work in offices or do sedentary jobs. For instance, there are foods that trigger a slow down of metabolism, causing dangerous belly fat to accumulate faster than other foods. Reducing alcohol consumption 3. While the connection between the gut microbiome and health continues to be investigated, current research suggests imbalances in gut bacteria may increase your risk of developing a number of diseases, including type 2 diabetes, heart disease, obesity, and gut disorders (e.g., irritable bowel syndrome, inflammatory bowel disease) (65, 66, 67). Though menopause affects all women differently, in general it tends to cause fat to be stored in the abdomen, rather than on the hips and thighs. You satiate your thirst but at the cost of extra calories. Dr Romm explains that unlike complex carbs, which makes good use of energy and blood sugar levels, simple carbs cause sugar and insulin spikes. Other studies have also shown a high alcohol intake (23 drinks or more per day) is linked to weight gain including abdominal obesity, especially in men (23, 24, 25, 26). America has a love affair with cheese since the 1960s. The good news is that unprocessed meats, including lean cuts of poultry, pork and beef, do not show the same association. You could say that they hit you in the gutliterally. Whole grain bread and pasta is available in most grocery stores now and taste identical to your old unhealthy favorites. This fizzy yogurt-like fermented milk is chock-full of probiotics, healthy bacteria that colonize your gut. Its melty, creamy, and goes great with everything. Studies show that eating the right cuts of steak can actually help whittle your middle. 1/21. Visceral refers to fat surrounding the liver and other abdominal organs. But it's milk chocolate that is the problem. Furthermore, the rise of obesity and type-2 diabetes in the United States parallels the increase in sugar-sweetened soft drink consumption. Getting more sunlight 5. Studies examining the impact of specific kinds of food on the body have come to the conclusion that some foods are just better for you than others. It may increase cortisol, which promotes abdominal fat storage. Regular consumption of legumes and beans, including black, white, and navy beans, lentils, and chickpeas, can help you lose belly fat. Its thought that alcohol contributes to belly fat and overall weight gain in a few ways ( 19, 20, 21): A recent review of 127 studies found a significant dose-dependent relationship between alcohol consumption and abdominal fat storage (22). Artificial trans fats have been shown to cause inflammation, which can lead to insulin resistance, heart disease, certain types of cancer, and various other diseases. Furthermore, drinking your calories particularly from SSBs can lead to a temporary spike in blood sugar followed by a crash, leading to you feeling hungry quickly and needing to drink or eat soon again (9, 10). 3. Just Eating Egg Whites. Protein also supports muscle repair and growth, which contributes to a higher metabolism and more calories burned at rest (50, 51, 52, 53). This type of weight gain is referred to as "deep fat tissue," and it can even lead to some more serious issues, such as heart disease, diabetes, and Alzheimer's. Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals! Its recommended that most adults aim for at least 150 minutes of moderate aerobic physical activity (or 75 minutes of vigorous activity) each week and engage in regular resistance training. Increasing exercise 4. Another important step to reduce belly fat is to cut out fruit juice. Watercress Radishes. Eat More Protein. Whether you want to admit it or not, there are some foods that, no matter what, go right to your gut and cause what feels like nearly instant weight gain. As a result, you experience a large intake of calories and sugar, with little to no nutritional value, in a single sitting. ), What Really Happens to Your Body When You Give Up Soda. Belly fat refers to fat around the abdomen. While you've probably never mistaken potato chips for healthy food, it truly is one of the worst foods out there. Gut bacteria are collectively known as your gut flora or microbiome. In one study, researchers reported that people who performed resistance or aerobic exercise for 1 year after losing weight were able to prevent regaining visceral fat, while those who did not exercise had a 2538% increase in belly fat (48). Sipping kefir has been linked to greater weight loss and reduction in waist circumference compared to a control drink, per research. 1. However, the small group size and uncontrolled diet posed limitations (76). That's the stuff that will lead to the excess belly fat. The 5 Worst Foods for Your Liver Just like foods can heal or help your liver, some foods can harm your liver's functioning and even kill off liver cells. Many processed foods contain a lot of meat in the wake of nitrite, such as ham, sausage, if regular consumption, there is a great deal of carcinogenic risk. The belly-fat connection: Forty-one healthy participants in a small study added an extra 750 calories per day to their diets by eating muffins-half were given ones high in saturated fats and the other half . Therefore, the Centers for Disease Control and Prevention (CDC) recommend no more than one drink per day for women and two drinks per day for men, or avoiding alcohol completely (16). document.addEventListener( 'DOMContentLoaded', function() { if( 'moc.sihttae.www' !== location.hostname.split('').reverse().join('') ) { Chocolate. Creamy, mild avocados are full of heart-healthy fats, but all that fat means they are high in calories. Alcohol can have both healthful and harmful effects. Trying to Lose Belly Fat? Top 5 Best Beans To Eat. Reviewed by Kathleen M. Zelman, RD, LD, MPH on June 01, 2020 . 5 Foods That Kill Testosterone And Cause Belly Fat. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. Instead, sip on some white tea. Instead, your best bet is to stick with plain ol' H2O. 5 Chocolate Shutterstock Let's start by making it clear that not all chocolate is bad. Then comes the sugar imbalance that leads to cravings (mostly of more sugar! We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. But don't let the tricky terminology fool you. Unfortunately, chronic stress can lead to the accumulation of visceral fat and make it hard to lose as it can increase production of cortisol in excess. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats. French fries. We know how important making choices about your overall health is, and we strive to provide you with the best information possible. 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