1. Frozen Dinners
While premade, packaged frozen dinners can be highly convenient for those who feel like they don't have time to cook, they're not always as healthy as they may seem. Plus, ones that may be lower in calories tend to contain hardly any food that will keep you full and satiated.
In her article, "6 Foods and Drinks to Avoid If You Want to Lose Belly Fat," Registered Dietitian Briana Adler Gelfand, MS, RD, CDE, CDN, writes that frozen dinners are considered "ultra-processed foods," which can lead to "inflammation, digestive issues, and unwanted fat gain, especially around the waist."
"Studies have shown that diets high in ultra-processed foods are associated with a greater risk of obesity and chronic disease," she adds.
2. White Potatoes
Potatoes are a great source of many vitamins, minerals, and antioxidants, but as that saying goes, too much of a good thing is sometimes a bad thing. While you can obtain fiber and carbohydrates from eating potatoes, experts advise eating them in moderation if weight loss and a flatter stomach are your goals.
"The starchy vegetables to avoid if you want a flat stomach are white potatoes," registered dietitian Melissa Mitri, MS, RD at Zenmaster Wellness says. White potatoes have a very high glycemic index (GI), which is a measure of how quickly a food will spike your blood sugar, she explains. "A higher GI means it has a tendency to raise your blood sugar very quickly," Mitri continues. "Over time, if your blood sugar keeps spiking, this can put you more at risk for inflammation and weight gain, especially in the belly area." She also notes that "white potatoes are also the highest calorie starchy vegetable," and in their place, she recommends lower-calorie options like sweet potatoes and butternut squash.
Evarts adds that the "best way" to get rid of belly fat involves removing sugar and processed foods from your diet. She also says that while "starchy vegetables often get a bad rap because they are higher in carbohydrates than their non-starchy friends," they are still full of vitamins, minerals, and fiber "that are good" for us. The trick, she says, is to balance starchy and non-starchy foods. "Keep an eye on your plate and keep the starchy delicious friends to about 25% (1/4) of your plate," she advises.
3. Refined Carbohydrates
Examples of refined carbohydrates include white pasta, white bread, pizza crust, white rice, and more. Therefore, they're really popular at dinnertime. While refined carbs can be fine in moderation, if you really want to focus on losing fat around your belly, you should avoid them during your evening meal, and at the very least, replace them with sources of whole grains.
Gelfand writes that these carbs are "quickly digested," and can lead to "rapid blood sugar spikes followed by crashes, which increase hunger and promote overeating."
"These blood sugar fluctuations, combined with low satiety, make it easy to consume more calories than needed, especially around the midsection," she continues.
Whole grains like wheat or multigrain bread, quinoa, and brown rice can aid your digestion, keep your blood sugar levels steady, and help you feel fuller for longer, which is why you should make them your primary source of carbs instead of 'white' products.
Cutting out these four foods can help you get closer to achieving the flatter stomach you've been wanting, especially when paired with other healthy lifestyle habits like regular exercise, solid sleep, hydration, and more. Good luck!
4. Fried Chicken
Fried chicken falls under the category of fattening fried foods that you should not have in your diet if you're looking to shed some pounds and lose fat around your belly.
Registered Dietitian Mary Sabat, MS, RDN, LD, notes that any deep-fried foods like fried chicken are often "sources of trans fat," and can easily lead to a series of health problems.
Frequently consuming fried chicken and other foods like it can lead to weight gain, increased abdominal fat, inflammation, and more. Its high caloric count and lack of nutrients and fiber will lead to a recipe for disaster.