Now that the summertime is here and many of us are squeezing into our swimsuits, people are looking for ways to lose excess belly fat and achieve a flatter stomach.
Eating a healthy, balanced, and nutritious diet is one of the most crucial aspects of losing belly fat. So many people out there will tell you what to eat to lose fat around your belly, but it’s also important to note the food items you should not be eating.
Using information from health experts, we’ve compiled a list of four foods you should “avoid” eating for dinner if you want to lose belly fat and achieve a flat stomach. The foods range from savory to sweet, and if you’re serious about changing the state of your stomach, you should keep them off your dinner plate. Read more about them below.
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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.
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 continues.
Soda
While this may not be a food item, for many people in the country, it is an essential part of their evening meal. Soda, especially sugary sodas, is guaranteed to spike your blood sugar and make losing fat around your stomach even harder.
According to a study conducted by researchers at Tufts University, sugary sodas can make people more likely to gain weight around their stomach area, and those who drank 'regular' versus diet soda were more likely to gain visceral fat.
If you're reliant on sugary sodas at dinnertime but want to achieve a flatter stomach, start weaning yourself off them by switching to diet soda, and eventually, try to consume only water for most of the day to keep yourself hydrated and healthier.
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!
