For instance, there are foods that trigger a slow down of metabolism, causing dangerous belly fat to accumulate faster than other foods. One study published in theJournal of Nutrition even uncovered how salt confuses the biological processes that tell you when you're full. Today, most people experience chronic, low-grade stress rather than acute stress from an immediate threat (e.g., running from a predator). Put simply, this breakfast food is more likely to make you gain weight by making you hungrier faster and messing with your insulin sensitivity. A handful of chips can turn into a big empty bag in no time. To increase your protein intake, try to include a high quality protein source at each meal and snack, such as lean meat, poultry, tofu, eggs, beans, and lentils. Fortunately, engaging in regular physical activity and limiting sitting during the day can lower your risk of increased abdominal fat while supporting weight management (44, 47). xhr.open('POST', 'https://www.google-analytics.com/collect', true); Cutting these foods out from your diet will not only reduce your risk of belly fat, but it will also decrease your bad cholesterol levels and the risk of several cancers. This article examines probiotics' effects on weight loss. A sedentary lifestyle is one of the biggest risk factors for negative health events. 3 Fructose. The sugary drinks rot teeth and enlarge fat stores in the body like no other beverage. 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. So which foods are some of the "insta-belly" culprits? And when you get thirsty it is very easy to grab an ice cold soda or smoothie. Plus, eating a healthy breakfast every day can help you lose weight quicker. Last medically reviewed on June 29, 2021. What is the number 1 vegetable to avoid? While sleep deprivation appears to contribute to weight gain, higher BMIs can lead to sleep issues and sleep disorders (105). CORN: Stay away from corn if you want to lose belly fat! Soft drinks and energy drinks are usually packed full of empty calories with little nutritional value. Fruit Juice 5. Getting enough sleep is crucial for your health. The American Heart Association recommends severely limiting or completely avoiding artificial trans fats. 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). What's more, research published February 2014 in The American Journal of Clinical Nutrition found that visceral fat tends to increase along with increased soda consumption, so reducing your intake of these beverages is a no-brainer. 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). Burgers. Several studies suggest that they can help you lose weight and belly fat. This can lead to overconsumption of foods high in fat and sugar, which are quick and dense forms of energy, to prepare the body for the perceived threat. 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. Improving their diet 2. A simple swap that will keep that belly fat away. Common foods in the diet that can be high in added sugar can include baked goods, pastries, muffins, flavored yogurts, breakfast cereals, granola and protein bars, prepackaged foods, sugar-sweetened beverages (SSBs), and other processed foods (5). Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. 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. 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). Is Intermittent Fasting an Eating Disorder. Eat More Protein. [3] Protein raises the number of hormones that give you a feeling of fullness. 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. 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. Whats more, sleep disorders may also lead to weight gain. When it comes to weight gain, not all foods are created equal. They are one of the words foods to avoid to lose belly fat. Trans fats are the among the unhealthiest fats. 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). 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. 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). This fizzy yogurt-like fermented milk is chock-full of probiotics, healthy bacteria that colonize your gut. - 5 Best Habits to Lose Belly Fat and Actually Keep it Off, Says Science - The #1 Worst Cookie for Abdominal Fat, Says Dietitian - Eating Habits That Speed Up Belly Fat Loss In Your 60s, Say Dietitians - 4 Worst Foods for Back Fat, Say Dietitians - The Most Dangerous Ways People Try to Lose Belly Fat, Say Dietitians Yogourt- predominantly greek yogurt for fighting belly fat. } else { While menopause is a completely natural part of the aging process, interventions such as estrogen therapy may lower your risk of abdominal fat storage and its associated health risks (63, 64). Genes play a major role in the risk of developing obesity (90). Losing weight overall is the only way to lose any belly fat in a healthy way. Harvard conducted a 20 year study on people who ate fried food regularly and found that the subjects gained an average of 15 pounds from French fries alone over the course of the study. So what can you have instead? Pizzas. Theres also some research suggesting that having an unhealthy balance of gut bacteria may promote weight gain, including abdominal fat. Ice Cream. Bent Finger Causes ; Living With Psoriasis? Foods that contain them, therefore, are among the foods that cause belly fat that you should consider avoiding. Let's start by making it clear that not all chocolate is bad. Cheese 9. In a testing environment, researchers gave a pair of rats food augmented with this variant of corn syrup over a few weeks, and noticed that these rats gained abnormal amounts of weight compared to rats who ate regular food. } 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. Pretzels seem like they're a better option than potato chips, and we already know chips are a no-go. There are a lot of other benefits to eating a high-fiber diet, per the Mayo Clinic, including lower cholesterol levels, better blood sugar control, healthy weight maintenance and better bowel health. In essence, artificial sweeteners can cause belly fat the same way high doses of sugar can. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. 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. Thank you for your support. We all have belly fat, but having too much can harm your health. 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). Don't Make These Common Mistakes. Alcohol can have both healthful and harmful effects. Strawberries top the list, followed by spinach. Some of these bacteria benefit health, while others can cause problems. Researchers have found that unlike other fats, the saturated variety is the most likely to be stored in the stomach. This brew blocks the formation of new fat cells and helps the body break down stored fat, according a Nutrition and Metabolism study. 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 . Switch grain products for whole grains and aim for at least 2 grams of fiber per serving. 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. These fried spuds go great with hamburgers and baked beans, but French fries also go hand-in-hand with increased belly fat. You satiate your thirst but at the cost of extra calories. navigator.sendBeacon('https://www.google-analytics.com/collect', payload); It is important to reduce the amount of sugar that you eat. Since they have lost their flavor in the process, manufacturers need to add sodium, added sugars, additives, and trans fats. Canned foods. Imbibing too much alcohol of any variety adds extra calories, and those extra calories can contribute to a wider girth. Alcohol may lead to poorer judgement, resulting in greater consumption of less nutritious foods. 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. Drink This Instead: White Tea. Because . But it's milk chocolate that is the problem. 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. 5/21. WHOLE GRAINS: No, whole grains are NOT healthy foods! 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). Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats. Sure, there are foods to avoid for a slimmer middle but what about foods that burn belly fat? Potato Chip 7. Bacontini. To further highlight the negative effect limited activity has on the body, both physical inactivity and a sedentary lifestyle have been associated with a direct increase in both visceral and subcutaneous abdominal fat (44, 45, 46). 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). Instead of choosing the cuts of meat that are high in fat you can opt for the leaner cuts of meat. Gut health is important for maintaining a healthy immune system and decreasing disease risk. Dark chocolate is swimming in health advantages. Andrew Brewer started Fastingapps.com to give people the guidance that he never received when he was first starting. Creamy, mild avocados are full of heart-healthy fats, but all that fat means they are high in calories. Around this time, estrogen levels drop dramatically. 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. These foods are your enemies!!! It's highly-refined, white bread that should be avoided when you're working to lose belly fat. High alcohol consumption (greater than two drinks per day) is associated with weight gain and belly fat. Turns out margarine is made up of trans fats, which is one of the absolute worst foods you can eat. This cocktail is as fatty as it is trendy. Essentially, you just end up eating more, which leads to weight gain, and it'll go straight to your belly. So while you don't have to give up meat altogether to reduce belly fat, it would be smart to keep meals with bacon, sausage and deli meats to an occasional treat. Increase fruit and vegetables to meet at least five servings or more per day. 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). A person may be less inclined to be physically active the day of and after drinking. Diet Soda 6. Here are Mitchell's five big food offenders that you should steer clear of to banish belly fat from your body. Diets high in refined carbs and low in fiber appear to have the opposite effect on appetite and weight gain, including increases in belly fat (88). xhr.setRequestHeader('Content-Type', 'text/plain;charset=UTF-8'); Packaged sauces. Whole grain bread and pasta is available in most grocery stores now and taste identical to your old unhealthy favorites. Its thought that changes in bacteria diversity may lead to changes in energy and nutrient metabolism, stimulate inflammation, and alter hormone regulation, leading to weight gain. Having high levels of visceral fat is associated with an increased risk for chronic disease such as metabolic syndrome, type 2 diabetes, heart disease, and certain types of cancer (1, 2). You may think that nutritionists over exaggerate how devastating the effect of corn syrup can be on your health. 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. More from WebMD. Reducing alcohol consumption 3. Lean Proteins Protein are a powerhouse and low on saturated fats, making them the best foods for belly fat. Just as long as that salad isn't one of the The #1 Worst Menu Option at 76 Popular Restaurants. Although it is difficult to tell who has TD, it is estimated that about 2.1% of men have it, i.e. Trans fats are created by food manufacturers by adding hydrogen to unsaturated fats to increase their shelf life. 3/21. Rice, wheat, rye, kamut, millet, etc. 3. Cortisol is a hormone thats essential for survival. Processed foods include pre-packaged meals, pastries, nuggets, cheeses, sausages, and the list goes on. Basically, foods that are processed and packaged usually contain high amounts of trans fats. Juicing fruits leaves only the sugar and removes fiber. In particular, having a higher ratio of Firmicutes bacteria to Bacteroidetes is associated with higher weight and visceral fat (68, 69, 70, 71). Unfortunately, only about 5 percent of Americans are getting the recommended amount of the nutrient, according to a paper in the January-February 2017 issue of the American Journal of Lifestyle Medicine, which is 25 grams per day for women and 38 grams for men, per the Dietary Guidelines for Americans. Foods Linked to Belly Fat 1. Written by Andrew Brewer. While promising, much more research needs to be conducted in this area. Interestingly, recent research has started to identify single genes associated with obesity. Beer. } Healthline Media does not provide medical advice, diagnosis, or treatment. You're not on your own - Andrew and the entire family of reviewers at Fastingapps.com are here with you every step of the way! Consuming protein may assist in reducing belly fat and in weight loss. Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals! In studies scientists found that monkeys that were fed trans fats gained excessive amounts of weighteven when they were not consuming high levels of calories. We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. 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). Walking is a great form of physical activity that's free, low risk and easy to do. 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? According to the Harvard T.H. 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. 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. Trying to Lose Belly Fat? 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. Just one soda each dayor even per weekcan really add up, according to new research in The 7-Day Flat-Belly Tea Cleanse. It is used in bread, condiments, apple sauce, and other packaged and processed foods. 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? Reviewed by Kathleen M. Zelman, RD, LD, MPH on June 01, 2020 . Processed Meat Bacon, sausage and deli meats have rarely been associated with a healthy diet. But don't let the tricky terminology fool you. 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. How refined carbs from processed foods cause belly fat "Refined carbohydrates are processed quickly by the body and easily stored as fat. According to the Mayo Clinic, drinking excess alcohol can lead to a "beer belly," but the alcohol itself isn't solely to blame. High-carb foods also affect the hunger hormones and can leave you feeling hungry after eating. Read on, and for more on how to be your healthiest, check out these 15 Underrated Weight Loss Tips That Actually Work. 2005 - 2019 WebMD LLC. Both the US and Canada have banned trans fats in commercial foods. Swapping some of these beverages with fruit-infused seltzer, unsweetened coffee or tea or simply plain water will likely help to reduce belly fat. GABA is a naturally occurring amino acid that can help with stress, and anxiety and has calming effects. Too many drinks. This article examines types of supplements that may be. 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. Eating more fiber has even been linked to living longer. 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. Nowadays with chronic stress, this food is now used for comfort which can lead to overeating and eventually weight gain (82). 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. White Sugar Ah, candy. Instead, your best bet is to stick with plain ol' H2O. Turns out the same trans fats are linked to higher body weight, increases bad cholesterol, lowering of good cholesterol and cancer. 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. Reducing stress 6. High protein intake is associated with lower abdominal fat and moderate body weight. 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. Fast food is usually high in saturated fat and salt and low in overall nutrients, like vitamins, minerals and fiber. Sugary foods and sweetened beverages are the worst foods for belly fat. This type of fat is more dangerous than the soft, subcutaneous fat that sits just under your skin. Most of the time, these high-calorie drinks are packed with sugar and dairy. Some types of fiber can help you feel full, stabilize hunger hormones, and manage hunger (86). When it comes to reducing visceral fat and your waistline, though, it may be even more important to cut down on these foods. Alcohol 3. Protein also supports muscle repair and growth, which contributes to a higher metabolism and more calories burned at rest (50, 51, 52, 53). Some tips on what you can do. 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). Researchers think diet soda drinkers may overestimate how many calories they're "saving," and then overeat. Furthermore, the rise of obesity and type-2 diabetes in the United States parallels the increase in sugar-sweetened soft drink consumption. Carbohydrate, when turned into blood glucose, is our main source of energy for our cells, tissues, and organs, including our brain. The Mayo Clinic offers the following tips for increasing your fiber intake: Are there specific foods that cause belly fat? Kefir. Changes in bacteria diversity in the gut may be associated with higher weight and visceral fat. Make sure that you are also exercising portion control when eating carbohydrates, as overeating will negate the effects of healthy grains. 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. Egg whites aren't inherently bad, but avoiding the . . "The more sugar you eat, the more fat you store." Specifically, too much sugar, even from the fructose found in fruits, can lead to a buildup of that visceral belly fat that has been linked to type 2 diabetes, Warren explains. Burgers. A diet thats low in fiber and high in refined grains may increase risk for weight gain and higher levels of belly fat. Does eating fruit cause belly fat? 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). Many people consume more added sugar daily than they realize. 2 French Fries Shutterstock The second food Harvard researchers found to cause the most weight gain? 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 . Summary A diet high in added sugars, especially from sugar-sweetened beverages, may increase. They provide a quick source of energy, but this energy comes in the form of a glucose spike and inevitable crash," says Best, noting that this reaction can cause weight gain in two ways. Quiz: Best & Worst Foods for Belly Fat. "Sugar-sweetened beverages, such as soda, sweetened . The message is clear: If youre serious about weight loss, avoid trans fats entirely. Even if there some veggies sprinkled on top, it's important to keep in mind that pizza is still in fact, well, pizza. The main stressors are psychological stress and behaviors that increase the risk of negative health events (e.g., highly processed diets, physical inactivity, poor sleep). This is because they are rich in soluble fiber, which fights inflammation that gives rise to belly fat accumulation. Get the best food tips and diet advice These are all components that add up to packing on the belly fat. See, there are plenty of soup options that sneak in a ton of sodium, which not only causes belly bloat but actually can increase your appetite and hinder your ability to know when you're full. One study found that 78% of participants who lose 30 pounds or more kept the weight off by eating breakfast daily. Homemade sweet potato fries that are baked, not fried. Get the best food tips and diet advice every single day, Now, you'll have the best and latest food and healthy eating news right in your inboxevery Just one soda each dayor even per weekcan really add up, according to new research in The 7-Day Flat-Belly Tea Cleanse. 5 Soda Drinks (Regular + Diet) 6 Alcoholic Drinks. 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). 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. 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). Besides being high in trans fats, such foods lack in minerals, vitamins and fiber, which makes them detrimental for health. For starters, replacing red meats with poultry and fish sound like a good deal. 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. Wondering how to calculate your calories for weight loss? A sedentary lifestyle and physical inactivity are associated with a number of health risks, including weight gain and increased abdominal fat. America has a love affair with cheese since the 1960s. The Worst Popular . You could say that they hit you in the gutliterally. If so, then don't worry, because you are not alone in this world. Lean protein is found in eggs, fish, lean cut portions of beef, seafood, tofu and also tempeh. 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. Franziska Spritzler, Katey Davidson, MScFN, RD, CPT. Researchers in 2015 found that consuming refined carbohydrates causes an increase in abdominal fat. Another important step to reduce belly fat is to cut out fruit juice. 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. Not all cereal is bad, but the sugary, colorful kind you most likely ate a kid? We know how important making choices about your overall health is, and we strive to provide you with the best information possible. It may decrease fat oxidation, which may spare stored fat. According to the most recent national data on Americans' diets, our top source of this type of fat is cheese. While cheese is the top source of this unhealthy fat in our diet, it's far from the only one. 5 Foods That Kill Testosterone And Cause Belly Fat. 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. 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. 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. 2/21. That means that even when you overindulge, it's harder for your body to store the excess calories in your body. French Fries. Quitting smoking Doughnuts Ice Cream Chips Bacontini Beer Hot Dogs Fatty Red Meat Meat-Topped Pizza Giant Burgers Super-Size Fries Broccoli. Coupon Code: 10app to Get an Extra 10% OFF. 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. Studies show that Trans fats raise your bad cholesterol (LDL), and lower your good cholesterol (HDL). Other foods best enjoyed in moderation: grain-based desserts like cookies and cakes, pizza, ice cream, and processed meats like sausage and bacon. How Stress Causes Belly Fat. Looking for more helpful tips? Just be sure to stay away from those milk chocolate bars! Found in: bagels, white rice, white pasta, white breads, donuts, muffins. 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. Sugar can increase belly fat. Additionally, excessive alcohol consumption is associated with greater visceral fat accumulation and a higher body mass index (BMI) (17, 18, 19). It involves prolonged sitting throughout the day (e.g., watching TV, sitting at a work desk, long commutes, playing video games, etc.) Researchers say the biggest weight gain for U.S. adults is happening from their mid-20s to their mid-30s. This article explains the different types of belly fat, how they affect your health. In this article you'll learn about the worst 6 foods that cause visceral belly fat, so that you can start cutting them out of your diet. That means that even when you . 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. 4/21. However, the small group size and uncontrolled diet posed limitations (76). When consumed in moderate amounts, especially as red wine, it is associated with lower risk of heart disease (11). Short sleep or low-quality sleep may lead to weight gain, including belly fat accumulation. In fact, skip anything with refined grain in order to avoid adding extra pounds to your midsection. For that matter, even products made with whole grain flours are nearly as bad. Meat-Topped Pizza. Importantly, it can also help you lose weight and belly fat. Bulk up baked goods by substituting white flour for a whole-grain option. 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. Sugary Foods and Beverages 2. The scary part is that almost all of the fat gained was visceral, or belly fat. Foods that Burn Belly Fat - Apples. One California avocado has 218 calories, per USDA data. 6254a4d1642c605c54bf1cab17d50f1e. } ); 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. 9. Worst Foods for Your Belly Doughnuts. Though more research is needed. . Fast foods. Alcohol contains a high number of calories (7 calories per gram). Sugar alcohols, low-carb sweeteners naturally found in some foods and added to others, are another FODMAP. 1. Let's begin by making it clear that not all chocolate is worse. This is what we call visceral fat which can be very dangerous because it obstructs the function of your organs like your heart, your pancreas, intestines and your [] Sorry to disappoint, but pretzels are just as bad, as they are loaded up with salt. Plus, it can help reduce belly fat! . Do you know, which are the Worst Foods for Body Fat? Unfortunately it is one of the primary contributor to the obesity in the United States. Its produced by the adrenal glands and is known as a stress hormone because it helps your body respond to a physical or psychological threat or stressor (79). (It's worth noting that the link was stronger in women than in men. . 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). 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. 3. 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. Include legumes (think: beans, peas, lentils) whenever possible. It may alter hormones related to hunger and fullness. According to American Urology Association, one is said to have Testosterone Deficiency Syndrome at 300ng/dl (nanograms per deciliter). Buffet. (Slightly lower-saturated-fat cheeses include mozzarella, Swiss, feta, Camembert, and goat cheese.) Increasing exercise 4. Chocolate. All rights reserved. Here's what to know. (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.) This brew blocks the formation of new fat cells and helps the body break down stored fat, accordingto a Nutrition & Metabolism study. If you're thinking not all bread is bad, you're right. 99 views, 2 likes, 2 loves, 2 comments, 1 shares, Facebook Watch Videos from Adrenal Alternatives Foundation: Acupuncture and Adrenal Symptoms Gut bacteria are collectively known as your gut flora or microbiome. 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). Instead, sip on some white tea. 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). But rib-eye, along with T-bone and New York Strip, is one of the three fattiest cuts. 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 ); Alcohol leads to poorer sleep quality, which is associated with greater BMI and fat storage. 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. Many studies have found an association between the consumption of diet sodas and wider waist circumference. Gaining belly fat during menopause is extremely common. Hot Dogs. (37, 38). As a result, you experience a large intake of calories and sugar, with little to no nutritional value, in a single sitting. French Fries 8. The Worst Popular Foods That Cause Belly Fat, Says Science, 15 Underrated Weight Loss Tips That Actually Work, Sign up for our newsletter to get daily recipes and food news in your inbox, Journal of the American Geriatrics Society, sugary, colorful kind you most likely ate a kid, Edwina Clark, RD, APD, explained to us in another article, The Worst Holiday Foods Giving You a Santa Belly, Dietitian Says, Up Your Protein With 5 Meals That Melt Stubborn Belly Fat, The #1 Workout To Get Rid of Your Holiday Gut, Fitness Expert Says, 5 Ways To Melt Your Belly Bulge on Autopilot, Expert Reveals, 10 High-Protein Foods That Shrink Belly Fat, Say Dietitians, The Best Green Smoothies To Maximize Belly Fat Loss, Dietitian Says, Eat These Fruits To Lose 5 Inches of Belly Fat, Dietitian Says, Eat These High-Fiber Snacks Every Day for Weight Loss, Dietitian Says. 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". The Worst Foods To Fight Stomach Fat: Processed foods- these are your primary enemy; they cause a flab on your belly as round and significant as the donut you grabbed off a counter. Again, when it comes to canned soups you're going to want to want to make sure you're choosing the right ones. They're packed with sodium, saturated fats, and calories and contain zero nutrients. That said, further research into this topic is needed (72, 73, 74, 75). Bacon, sausage and deli meats have rarely been associated with a healthy diet. 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). 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. The #1 Worst Carb for Belly Fat. But rib-eye, along with T-bone and New York Strip, is one of the three fattiest cuts. Improving nutrition, increasing activity, and making other lifestyle changes can all help. But there are also many factors you do have the ability to manage. The human body consists of 60% of water. Further, try to limit sedentary behaviors and prolonged sitting. REFINED GRAINS: Pasta, cookies, cakes, pizza dough, the list is endless. There are a few that you cant do much about, like your genes and natural hormone changes at menopause. (80, 81). While all foods and drinks can be enjoyed in moderation, its best to limit sugar-sweetened food and beverages to special occasions. An American Journal of Clinical Nutrition study found that the food that was associated with the most weight gain was chocolate bars. Baked potato fries, for instance, are far healthier option than French fries, so feel free to enjoy the baked option! All rights reserved. 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. Getting more sunlight 5. But there is a way to add some flavor to those cups of water. Menopause officially occurs one year after a woman has her last menstrual period. The message is loud and clear: steer clear of the soda and fruit juice and your waistline will thank you. Can't resist fresh doughnuts? Getting rid of excess belly fat, or abdominal fat, is a common goal for many. 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. (And, yes, there are salads on the list.) Apples can be a good option to get rid of belly fats, as it contains an ursolic acid compound that increases good fats like brown fat and muscle mass boosts metabolism, and helps decrease diet-induced obesity. The numbers dont lie: sugary drinks cause belly fat. The other pink, red, yellow (the list goes on) meat. Other foods with trans fats include packaged breads, donuts, and more. The effect sizes were small, meaning the results may not be clinically meaningful (77). Here are some exercises, eating habits, and lifestyle changes you can. Beyond cutting calories, though, the quality of the food you're eating seems to play a key part in how much visceral fat your body tucks away. Trans fats are often used in baked products and packaged foods as a cheap yet effective replacement for butter, lard, and higher-cost items. Aim for at least 150 minutes of moderate to vigorous physical activity each week. 8/21. Sipping kefir has been linked to greater weight loss and reduction in waist circumference compared to a control drink, per research. Many people store fat in the belly, and losing fat from this area can be hard. 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. every day. Additionally, research indicates that the majority of children and adults do not meet the recommended physical activity guidelines. What is the #1 worst food for weight gain? And that includes white breads, pasta, and white flour. Healthy replacements Arugula Bok choy Cabbage (in moderation) Sweeteners Sugar-free snacks can cause bloating and possibly even have a laxative effect. When we talk about belly fat, we mean the hard, visceral fat that lies deep in your abdomen and surrounds your organs. 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). This content references scientific studies and academic research, and is fact-checked to ensure accuracy. 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. Apples. In moderation, or course. Table Of Contents 1. All of these will pile on the pounds! What's in it: Saturated fat. Legumes and beans. That's the stuff that will lead to the excess belly fat. Why? Most often, stick with water, unsweetened coffee/tea, and eating a diet rich in whole, minimally processed foods. If you have concerns, speak with a healthcare professional or a registered dietitian nutritionist. 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). Here are 19 effective tips to lose belly fat, based on studies. WebMD does not provide medical advice, diagnosis or treatment. The sweetener that is primarily used in soft drinks today is nothing but high fructose corn syrup. So perhaps it's best not to eat a pint every night . All Rights Reserved. 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. Missing Teeth? In fact, dark chocolate is swimming in health benefits, and according to a study published in Heart,eating up to 3.5 ounces of chocolate a day can help lower your risk of heart disease. Studies show that eating the right cuts of steak can actually help whittle your middle. While you've probably never mistaken potato chips for healthy food, it truly is one of the worst foods out there. In an observational study involving 1,114 men and women, soluble fiber intake was associated with reduced abdominal fat. 7/21. Frozen foods. Practicing healthy lifestyle behaviors is a key component of managing chronic stress and keeping cortisol levels in check. Leaner meat contains less fat and more protein, which means lower risk of cancer and heart disease. xhr.send(payload); Sorry, but that's just wrong. day, 2022 Galvanized Media. var xhr = new XMLHttpRequest(); Be sure to look at the ingredient list, not just the number of grams of trans fats listed on the Nutrition Facts Panel. 5. Many studies have linked inadequate sleep with weight gain, which may include abdominal fat (97, 98, 99, 100). Smoking How to lose belly fat 1. Plus, it can help minimize belly fat! 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). Consuming adequate dietary protein can support weight management. If you want to tone your tummy, you're going to want to start by ditching these foods. A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. Improving sleep patterns 7. Many different factors can increase the likelihood of gaining excess belly fat. 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. FODMAPs don't easily pass through our cell walls, so gut bacteria digest them, which can cause gas and bloat. 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. 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). 4 Soy Protein. Instead, opt for water, unsweetened coffee/tea, and whole, minimally processed foods most often. Unlike food, SSBs can be consumed quickly in large volumes since they require minimal processing (6, 7). "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. There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. This means that the body finds it difficult to break down these fats, making the process of digestion a painful one indeed. 2 Grains & Flour. 2005-2022 Healthline Media a Red Ventures Company. 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. 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