Here's what the research says about which foods may lead to belly fat, and which might just help to blast it away. 3 Fructose. But rib-eye, along with T-bone and New York Strip, is one of the three fattiest cuts. 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). 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 French Fries Shutterstock The second food Harvard researchers found to cause the most weight gain? Centers for Disease Control and Prevention, Harvard T.H. 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. 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 different factors can increase the likelihood of gaining excess belly fat. High alcohol consumption (greater than two drinks per day) is associated with weight gain and belly fat. 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. 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). And why is that? The good news is that visceral fat is the first to go when you clean up your diet and start to lose weight. 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). CORN: Stay away from corn if you want to lose belly fat! Losing weight overall is the only way to lose any belly fat in a healthy way. Artificial trans fats are strongly linked with poor heart health and may also lead to increased belly fat. Most often, stick with water, unsweetened coffee/tea, and eating a diet rich in whole, minimally processed foods. Leaner meat contains less fat and more protein, which means lower risk of cancer and heart disease. 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. All rights reserved. We all know that soda is bad for your health. A simple swap that will keep that belly fat away. Protein also supports muscle repair and growth, which contributes to a higher metabolism and more calories burned at rest (50, 51, 52, 53). If you have concerns, speak with a healthcare professional or a registered dietitian nutritionist. In an observational study involving 1,114 men and women, soluble fiber intake was associated with reduced abdominal fat. What is the #1 worst food for weight gain? 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). (37, 38). Sipping kefir has been linked to greater weight loss and reduction in waist circumference compared to a control drink, per research. Do you face big problems of how it is difficult to get rid of belly and waist fat or, in simple words, bloating? 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). Milk chocolate bars are loaded up with sugar and are typically packing a ton of calories. This means that the body finds it difficult to break down these fats, making the process of digestion a painful one indeed. Be sure to look at the ingredient list, not just the number of grams of trans fats listed on the Nutrition Facts Panel. 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. "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. 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). 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. every day. Gaining belly fat during menopause is extremely common. For that matter, even products made with whole grain flours are nearly as bad. Millions of people around the world have this problem. It may increase cortisol, which promotes abdominal fat storage. For many, its not uncommon to consume multiple SSBs in a single day. Alcohol 3. Carbohydrate, when turned into blood glucose, is our main source of energy for our cells, tissues, and organs, including our brain. Alcohol can have both healthful and harmful effects. Studies show that eating the right cuts of steak can actually help whittle your middle. if( navigator.sendBeacon ) { 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 Earnings disclosure: Well earn a commission if you decide to purchase through our links. Getting rid of excess belly fat, or abdominal fat, is a common goal for many. Legumes and beans. 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. That's the stuff that will lead to the excess belly fat. When consumed in moderate amounts, especially as red wine, it is associated with lower risk of heart disease (11). The sugary drinks rot teeth and enlarge fat stores in the body like no other beverage. America has a love affair with cheese since the 1960s. If you want to get your beach body back, you should cut out sugary beverages and replace them with diet versions, right? 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. (59, 60, 61, 62) . 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. The message is clear: If youre serious about weight loss, avoid trans fats entirely. That means that even when you . Lean Proteins Protein are a powerhouse and low on saturated fats, making them the best foods for 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. Increasing exercise 4. 99 views, 2 likes, 2 loves, 2 comments, 1 shares, Facebook Watch Videos from Adrenal Alternatives Foundation: Acupuncture and Adrenal Symptoms 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. 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. Franziska Spritzler, Katey Davidson, MScFN, RD, CPT. Can't resist fresh doughnuts? 8/21. } Fatty Red Meat. 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). Although it is difficult to tell who has TD, it is estimated that about 2.1% of men have it, i.e. When snacking, choose fresh fruits and vegetables, nuts and seeds and whole-grain options. This cocktail is as fatty as it is trendy. Whole grain bread and pasta is available in most grocery stores now and taste identical to your old unhealthy favorites. 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. Changes in bacteria diversity in the gut may be associated with higher weight and visceral fat. Andrew Brewer started Fastingapps.com to give people the guidance that he never received when he was first starting. When it comes to reducing visceral fat and your waistline, though, it may be even more important to cut down on these foods. 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). Potato Chip 7. You could say that they hit you in the gutliterally. Genetics 6. Trans fats are often used in baked products and packaged foods as a cheap yet effective replacement for butter, lard, and higher-cost items. 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. It's natural, it's packed with Vitamin Cwhat could be wrong? Last medically reviewed on June 29, 2021. This article examines types of supplements that may be. When it comes to weight gain, not all foods are created equal. 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. Chan School of Public Health, people who eat more fast food also weigh more, have higher triglycerides and have a larger waist circumference than those who eat less. Foods Linked to Belly Fat 1. Since they have lost their flavor in the process, manufacturers need to add sodium, added sugars, additives, and trans fats. Many studies have found an association between the consumption of diet sodas and wider waist circumference. xhr.send(payload); A serving of 15 chips has 160 calories. It involves prolonged sitting throughout the day (e.g., watching TV, sitting at a work desk, long commutes, playing video games, etc.) Pizzas. 4 Soy Protein. 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. 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. It's not just that potato chips are saturated with saturated fat, causing abdominal fat gain. 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. 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. But it's milk chocolate that is the problem. 1 Trans Fats. 7/21. 9. Instead, you can opt for carbohydrates made from whole grains. There are many ways to reduce belly fat. This brew blocks the formation of new fat cells and helps the body break down stored fat, accordingto a Nutrition & Metabolism study. (It's worth noting that the link was stronger in women than in men. 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). 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). As long as you're eating the right kind of breakfast! The American Heart. Belly fat refers to fat around the abdomen. Buffet. Coupon Code: 10app to Get an Extra 10% OFF. Why Fiber Is the Real Weight-Loss MVP and How to Get More. Is Intermittent Fasting an Eating Disorder. Processed Meat Bacon, sausage and deli meats have rarely been associated with a healthy diet. 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. 6/21. Here are 19 effective tips to lose belly fat, based on studies. Missing Teeth? 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. 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. 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). The Mayo Clinic offers the following tips for increasing your fiber intake: Are there specific foods that cause belly fat? 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. 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. It is important to reduce the amount of sugar that you eat. 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. 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. 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. 3. One study published in theJournal of Nutrition even uncovered how salt confuses the biological processes that tell you when you're full. 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. For starters, replacing red meats with poultry and fish sound like a good deal. Gut health is important for maintaining a healthy immune system and decreasing disease risk. Many studies have linked inadequate sleep with weight gain, which may include abdominal fat (97, 98, 99, 100). When it comes to reducing visceral fat and your waistline, though, it may be even more important to cut down on these foods. Burgers. SSBs are the largest contributor of sugar intake in the United States primarily due to their low cost, convenience, and ease of consumption. While diet and exercise are important for gaining weight, certain supplements may also help. Which fruits should be avoided for weight loss? Foods that contain them, therefore, are among the foods that cause belly fat that you should consider avoiding. Bulk up baked goods by substituting white flour for a whole-grain option. Potatoes. Regular consumption of legumes and beans, including black, white, and navy beans, lentils, and chickpeas, can help you lose belly fat. Fruit Juice 5. A sedentary lifestyle is one of the biggest risk factors for negative health events. Visceral refers to fat surrounding the liver and other abdominal organs. What's in it: Saturated 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]. 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. 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. Looking for more helpful tips? This subcutaneous fat isnt harmful from a health standpoint, although it can be difficult to lose in some cases (58). FODMAPs don't easily pass through our cell walls, so gut bacteria digest them, which can cause gas and bloat. 2005 - 2019 WebMD LLC. The good news is that unprocessed meats, including lean cuts of poultry, pork and beef, do not show the same association. While promising, much more research needs to be conducted in this area. 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. Artificial sweeteners taste like sugar because at a molecular level, these sweeteners are nearly identical to sugar. 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. Just one soda each dayor even per weekcan really add up, according to new research in The 7-Day Flat-Belly Tea Cleanse. Alcohol may increase appetite and decrease inhibitions, leading to greater overall calorie intake. In moderation, or course. 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 xhr.open('POST', 'https://www.google-analytics.com/collect', true); Why? How Stress Causes Belly Fat. Plus, it can help minimize belly fat! 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. Many people store fat in the belly, and losing fat from this area can be hard. Not all cereal is bad, but the sugary, colorful kind you most likely ate a kid? Here's what to know. Trans fats are the among the unhealthiest fats. A person may be less inclined to be physically active the day of and after drinking. Its melty, creamy, and goes great with everything. 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). 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). The worst carbs to consume if you want to get rid of belly fat are simple carbs. 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 [] How refined carbs from processed foods cause belly fat "Refined carbohydrates are processed quickly by the body and easily stored as fat. Saturated fats, like the ones found in cheese, directly contributes to the visceral fat development in the abdomen. 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 ); Sorry to disappoint, but pretzels are just as bad, as they are loaded up with salt. Juicing fruits leaves only the sugar and removes fiber. Reducing alcohol consumption 3. Turns out margarine is made up of trans fats, which is one of the absolute worst foods you can eat. Some tips on what you can do. Trans fats, in particular, can cause inflammation and may lead to obesity. Stages of Intermittent Fasting by the Hour. White Sugar Ah, candy. The human body consists of 60% of water. day, 2022 Galvanized Media. The key, though, is to keep the peels on: citrus peels are rich in the antioxidant d-limonene, a powerful compound that helps flush out toxins from the body and allows it to release stored visceral fat. The Worst Popular . . An extensive study [9] on 120,000 males and females of healthy weight has shown that chips are the leading weight gain causing food. A better breakfast choice is steel-cut oatmeal filled with healthy protein and fiber. Foods that Burn Belly Fat - Apples. 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. Most of the time, these high-calorie drinks are packed with sugar and dairy. . Rice, wheat, rye, kamut, millet, etc. 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. 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). 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. The numbers dont lie: sugary drinks cause belly fat. Some types of fiber can help you feel full, stabilize hunger hormones, and manage hunger (86). So perhaps it's best not to eat a pint every night . Turns out the same trans fats are linked to higher body weight, increases bad cholesterol, lowering of good cholesterol and cancer. 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. Further, try to limit sedentary behaviors and prolonged sitting. And by magical, we don't mean in a good way. These are bananas, blueberries, cantaloupe, grapes, papaya, strawberries, pineapple and honeydew. 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). French fries. That means even individuals who are dieting will gain weight if they are eating diet foods containing trans fats! Alcohol may lead to poorer judgement, resulting in greater consumption of less nutritious foods. Packaged sauces. According to the Harvard T.H. 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. While sleep deprivation appears to contribute to weight gain, higher BMIs can lead to sleep issues and sleep disorders (105). . They are one of the words foods to avoid to lose belly fat. Menopause officially occurs one year after a woman has her last menstrual period. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. 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). Apples. 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. In fact, skip anything with refined grain in order to avoid adding extra pounds to your midsection. 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). Our website services, content, and products are for informational purposes only. 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. While you've probably never mistaken potato chips for healthy food, it truly is one of the worst foods out there. Instead, opt for water, unsweetened coffee/tea, and whole, minimally processed foods most often. 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? So which foods are some of the "insta-belly" culprits? Top 5 Best Beans To Eat. 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. 5/21. If you're thinking not all bread is bad, you're right. 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? An American Journal of Clinical Nutrition study found that the food that was associated with the most weight gain was chocolate bars. Sodas and Sugar Filled Drinks (Yes, even smoothies!) Importantly, it can also help you lose weight and belly fat. 5 Chocolate Shutterstock Let's start by making it clear that not all chocolate is bad. Practicing healthy lifestyle behaviors is a key component of managing chronic stress and keeping cortisol levels in check. Other foods with trans fats include packaged breads, donuts, and more. Fast food is usually high in saturated fat and salt and low in overall nutrients, like vitamins, minerals and fiber. Nowadays with chronic stress, this food is now used for comfort which can lead to overeating and eventually weight gain (82). Yogourt- predominantly greek yogurt for fighting belly fat. The sweetener that is primarily used in soft drinks today is nothing but high fructose corn syrup. This fizzy yogurt-like fermented milk is chock-full of probiotics, healthy bacteria that colonize your gut. Whats more, sleep disorders may also lead to weight gain. 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. 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. 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). This means no pizza: it is singlehandedly one of the larges sources of trans fats in the standard American diet. Unfortunately substituting sugar alcohols and other artificial sweeteners for regular sugar does not make the insulin problem go away. Some of these bacteria benefit health, while others can cause problems. There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. It may alter hormones related to hunger and fullness. Trans fats are created by food manufacturers by adding hydrogen to unsaturated fats to increase their shelf life. Egg whites aren't inherently bad, but avoiding the . The worst part? Here are Mitchell's five big food offenders that you should steer clear of to banish belly fat from your body. These muffins and treats are typically loaded up with processed flour, tend to be high in sugar, and can be high in sodium, too. According to American Urology Association, one is said to have Testosterone Deficiency Syndrome at 300ng/dl (nanograms per deciliter). Pouring soda. Walking is a great form of physical activity that's free, low risk and easy to do. Oatmeal is also chewy and takes longer to eat than other breakfast foods. On the other hand, subcutaneous is the layer of fat that sits directly under the skin. Aim for at least 150 minutes of moderate to vigorous physical activity each week. Written by Andrew Brewer. 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. 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). 5 Foods That Kill Testosterone And Cause Belly Fat. This article examines probiotics' effects on weight loss. 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. 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. Table Of Contents 1. Canned foods. Unfortunately it is one of the primary contributor to the obesity in the United States. There are a few that you cant do much about, like your genes and natural hormone changes at menopause. 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. Dr Romm explains that unlike complex carbs, which makes good use of energy and blood sugar levels, simple carbs cause sugar and insulin spikes. Some people see the label "low fat" and think it's the healthier option. Sardines- contain even more fatty acids than salmon and improve cholesterol plus belly fat. To lose belly fat, you can alter your diet and engage in certain types of exercise. The scary part is that almost all of the fat gained was visceral, or belly fat. 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). Reviewed by Kathleen M. Zelman, RD, LD, MPH on June 01, 2020 . Healthline Media does not provide medical advice, diagnosis, or treatment. The fiber keeps your insulin levels low which may help shrink fat cells. Don't Make These Common Mistakes. As a result, you experience a large intake of calories and sugar, with little to no nutritional value, in a single sitting. Meat-Topped Pizza. "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. Basically, foods that are processed and packaged usually contain high amounts of trans fats. WHOLE GRAINS: No, whole grains are NOT healthy foods! Consuming adequate dietary protein can support weight management. Besides being high in trans fats, such foods lack in minerals, vitamins and fiber, which makes them detrimental for health. Sign up for our newsletter to get daily recipes and food news in your inbox! 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. These are foods such as white bread, pasta, pastries, and sugar. 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. Additionally, research indicates that the majority of children and adults do not meet the recommended physical activity guidelines. 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. Researchers think diet soda drinkers may overestimate how many calories they're "saving," and then overeat. Around this time, estrogen levels drop dramatically. In particular, having a higher ratio of Firmicutes bacteria to Bacteroidetes is associated with higher weight and visceral fat (68, 69, 70, 71). 4/21. That said, further research into this topic is needed (72, 73, 74, 75). In the contest to find the very worst possible food for your belly, Harvard researchers believe they have a winner. Does eating fruit cause 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. Eating more fiber has even been linked to living longer. We know how important making choices about your overall health is, and we strive to provide you with the best information possible. 3. Let's start by making it clear that not all chocolate is bad. Plus, eating a healthy breakfast every day can help you lose weight quicker. According to the most recent national data on Americans' diets, our top source of this type of fat is cheese. Eat More Protein. 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). } Swapping some of these beverages with fruit-infused seltzer, unsweetened coffee or tea or simply plain water will likely help to reduce belly fat. Processed foods include pre-packaged meals, pastries, nuggets, cheeses, sausages, and the list goes on. - 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 Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. However, lack of sleep and weight gain present a chicken or the egg scenario. Pretzels seem like they're a better option than potato chips, and we already know chips are a no-go. Unlike food, SSBs can be consumed quickly in large volumes since they require minimal processing (6, 7). Some of these foods are: 1. Soft drinks and energy drinks are usually packed full of empty calories with little nutritional value. Additionally, excessive alcohol consumption is associated with greater visceral fat accumulation and a higher body mass index (BMI) (17, 18, 19). These fried spuds go great with hamburgers and baked beans, but French fries also go hand-in-hand with increased belly fat. Eating these foods regularly for long periods of time may lead to obesity, insulin resistance, inflammation and more. Then comes the sugar imbalance that leads to cravings (mostly of more sugar! That means that even when you overindulge, it's harder for your body to store the excess calories in your body. Instead, opt for water, unsweetened coffee/tea, and whole, minimally processed foods most often. While all foods and drinks can be enjoyed in moderation, its best to limit sugar-sweetened food and beverages to special occasions. 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. Plus, it can help reduce belly fat! What is the number 1 vegetable to avoid? (Slightly lower-saturated-fat cheeses include mozzarella, Swiss, feta, Camembert, and goat cheese.) Updated on December 2022. Instead of choosing the cuts of meat that are high in fat you can opt for the leaner cuts of meat. Diet Soda 6. Fast foods. We all have belly fat, but having too much can harm your health. Download the MyPlate app to do the job and help you track your intake, so you can stay focused and achieve your goals! (And, yes, there are salads on the list.) 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. 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. Getting more sunlight 5. 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). It may decrease fat oxidation, which may spare stored fat. The American Heart Association recommends severely limiting or completely avoiding artificial trans fats. "Sugar-sweetened beverages, such as soda, sweetened . Several studies suggest that they can help you lose weight and belly fat. Short sleep or low-quality sleep may lead to weight gain, including belly fat accumulation. 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. 1/21. 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). Hundreds of types of bacteria live in your gut, mainly in your colon. According to the Mayo Clinic, drinking excess alcohol can lead to a "beer belly," but the alcohol itself isn't solely to blame. Gut bacteria are collectively known as your gut flora or microbiome. And when you get thirsty it is very easy to grab an ice cold soda or smoothie. 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. French Fries 8. Researchers say the biggest weight gain for U.S. adults is happening from their mid-20s to their mid-30s. Lean protein is found in eggs, fish, lean cut portions of beef, seafood, tofu and also tempeh. Worst Foods for Your Belly Doughnuts. Other foods best enjoyed in moderation: grain-based desserts like cookies and cakes, pizza, ice cream, and processed meats like sausage and bacon. Put simply, this breakfast food is more likely to make you gain weight by making you hungrier faster and messing with your insulin sensitivity. 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. Fatty red meat in general has been linked to high cholesterol, hypertension and risk of stroke. 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. Studies have shown that eating whole grains can actually lower visceral fat deposits in your belly, but eating refined grains leads to more. In essence, artificial sweeteners can cause belly fat the same way high doses of sugar can. Sorry, but that's just wrong. 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 . 5. Again, when it comes to canned soups you're going to want to want to make sure you're choosing the right ones. This article explains the different types of belly fat, how they affect your health. But there is a way to add some flavor to those cups of water. Sugary foods and sweetened beverages are the worst foods for belly fat. At puberty, the hormone estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. More from WebMD. Researchers in 2015 found that consuming refined carbohydrates causes an increase in abdominal 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! 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. Strawberries top the list, followed by spinach. The hormone cortisol, which is secreted in response to stress, may lead to increased abdominal fat when in excess. But what many people dont know it that sugar-free diet sodas are actually no better. 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. Researchers have found that unlike other fats, the saturated variety is the most likely to be stored in the stomach. Fast food is a convenient option when you're on-the-go, but too much may wreck havoc on your middle. For instance, there are foods that trigger a slow down of metabolism, causing dangerous belly fat to accumulate faster than other foods. 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). 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. Imbibing too much alcohol of any variety adds extra calories, and those extra calories can contribute to a wider girth. Waitdon't toss your steak knife at us just yet! If so, then don't worry, because you are not alone in this world. Chocolate. WebMD does not provide medical advice, diagnosis or treatment. Quiz: Best & Worst Foods for Belly Fat. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats. Here are some exercises, eating habits, and lifestyle changes you can. Trans Fats 4. Many alcoholic beverages are high in sugar. Instead, sip on some white tea. Creamy, mild avocados are full of heart-healthy fats, but all that fat means they are high in calories. High protein intake is associated with lower abdominal fat and moderate body weight. High protein diets may promote weight loss and prevent weight gain by increasing fullness, since protein takes longer to digest compared to other macronutrients. The #1 Worst Carb for Belly Fat. 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. 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). Healthy replacements Arugula Bok choy Cabbage (in moderation) Sweeteners Sugar-free snacks can cause bloating and possibly even have a laxative effect. 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). "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. 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). One study found that 78% of participants who lose 30 pounds or more kept the weight off by eating breakfast daily. 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. 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's not just that they're crusted with salt, causing mid-level bloat. 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). 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. You can add fresh sliced fruit like oranges and grapefruit. When we talk about belly fat, we mean the hard, visceral fat that lies deep in your abdomen and surrounds your organs. High-carb foods also affect the hunger hormones and can leave you feeling hungry after eating. Summary A diet high in added sugars, especially from sugar-sweetened beverages, may increase. Baked potato fries, for instance, are far healthier option than French fries, so feel free to enjoy the baked option! 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