8 Foods to Avoid to Keep Belly Fat Away

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8 Foods to Avoid to Keep Belly Fat Away

Belly fat is linked with higher risk of developing various health issues, such as diabetes, heart disease, high blood pressure, stroke and even certain types of cancers. I’ve already written about the best foods that help fight belly fat . But eating the right foods is not enough as being physically active is a key to losing belly fat and should be combined with healthy nutrition.

But when talking about what foods to eat we also need to know what food categories to avoid.

You may have to make some sacrifices that shake up your daily diet, but finding healthy alternatives will provide priceless incentives. The categories make up the 8 worst foods for packing on belly fat, some more obvious than others, but all of them are an equal threat to building body fat.

  1. Refined Grains

Grains can be great, and as a matter of fact the food pyramid says they should make up a relatively big part of your diet. They can reduce the risk of heart disease, promote healthy digestion and even help with weight management. But if you’re ingesting the wrong type of grains, you might be doing the opposite of weight management.

Refined grains such as white bread, white rice and carb-loaded snacks go through a refinement process that takes away nutritional value and leaves the consumer feeling less full. Switching to whole grains will be more satisfying and place you in a demographic associated with lower levels of abdominal fat.

Eating complex carbohydrates is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

  1. Sugary Drinks

These are the silent villains of fat gain. People hardly expect their liquid calorie intake to contribute to fat, yet it’s a prevalent issue in the U.S.

The Harvard School of Public Health found in a study that the disheartening amount of obese people in the country has been fueled by sugar-laden drinks such as sodas and juices.

One bottle of soda can contain more than 200 calories, the equivalent to some value fast-food cheeseburgers. They also elevate the risk of heart disease and diabetes, so stay mindful of your drink labels.

  1. Hydrogenated Vegetable Oil

Like grains, oils that provide fats can be great for health, but only if you consume the right kind.

Hydrogenated vegetable oil are loaded with trans fats — the only type of fats with absolutely no nutritional incentives. They pack foods with calories that your stomach can’t burn off and dangerously add to high cholesterol levels.

Olive oil and other sources of healthy fats are good for your diet when consumed in moderation and should completely replace trans fats if you’re taking stomach fat loss seriously.

Further reading: Read more about the amazing health benefits of olive oil, coconut oil, and my previous article about the best cooking oils for healthy heart.

  1. Fatty Animal Product

As we mentioned above, the healthy fats derived from some oils, nuts and fish are great for your health, but there are still options other than trans fats to avoid.

While slightly more nutritional than trans fats, saturated fats from meat and dairy products can still pack on unwanted body fat.


The most common source of these fats are fatty cuts of meat, butter, cream and whole milk.

While saturated fat is a necessary part of a balanced diet, you only need a small amount of it to fully benefit it’s health properties, so they don’t have to be completely cut from a diet, but they should be limited.

  1. Fried Foods

They’re a staple of state fairs and fast food joints, but you should know by now that the delicious taste of fried food comes with a price.

While you may be entertaining your taste buds, you are also increasing your risk for obesity, stroke, fat gain and even cancer.

The nutritional value of foods that are plunged into deep fryers is slim, with little vitamins and a wonky balance of macronutrients. Fighting the temptation of deep fried Oreos for a healthier alternative could be the next big step to a flat stomach.

Further reading: You can find here more information about the best cooking methods for cancer prevention.

  1. Alcohol

Perhaps one of the most unexpected items on the list is alcohol. Consumption excess amounts of alcohol makes the liver work hard on filtering it out and forget about burning off fat.


The major villain here ties in with the above-mentioned sugary drinks. A single drink is loaded with calories, often sugars that are quickly stashed as body fat. There is also the link to junk food binging when consuming alcohol — maybe the ten beers that lead to a late night pizza aren’t doing a flat stomach any justice.

  1. Pastries

They might mark special occasions, like a big cake on a birthday or cookies on Christmas, but baked goods are hardly ever a nutritionally sound choice. They are nice for a very occasional treat but the high levels of sugar and fat as well as an absence of protein make them a menacing fat gainer.

Even snack bars that boast a “healthy look” can be loaded with sugar. Read the label before you eat and try to find healthier alternatives to constant cake and cookies.

Try this recipe for superfood energy bars with cacao.

  1. Foods High in Sodium

Salty products are probably one of the shadiest contributors to fat gain because they can’t be measured in calories.

Sodium is prevalent in plenty of modern processed foods because of the way it enhances taste and preserves longevity, but it also contributes to a rounded stomach.

Sodium causes water retention, and when too much is consumed it can lead to a bloated stomach. Sodium can also dangerously alter your blood pressure if you consume too much of it.

Keep your eyes peeled for the sodium content of processed foods at the supermarket, you may be surprised which ones are loaded with it.

Further reading: read my previous article about the top 10 worst ingredients in food.

The best tool for fighting belly fat is to keep it from forming. The only proven way to do that is to keep your diet in check, be physically active and avoid the foods that sabotage a flat stomach.

Modern diets are often saturated with foods that pack on fatty deposits around the body and leave us with a burning desire to burn them off. Healthy alternatives aren’t that difficult to find, and they help with that flat stomach you’ve tried so hard to achieve.

If you really want to get rid of your belly you should also include 5 belly flattening foods in your diet and you can learn about these foods in my eBook Blast Your Belly Fat.

Related article:
Woman Loses 88 Pounds in One Year by Making 3 Simple Changes

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11 Responses to 8 Foods to Avoid to Keep Belly Fat Away

  1. Evelyn says:

    I like to know more about healthy foods.

  2. abebe says:

    i have a belly fat. how can i avoid it!

    would you send me, a reading material/books/ journals etc which helps me in depth understanding of this issues

  3. analyne amelda says:

    Thank you so much for the information about fat belly foods to avoid. Please help me to flatten my belly

  4. Dorothy says:

    This article just contributed to my knowledge. Never knew even sodium contributes to belly fat but can remember vividly I learnt in school about the sodium gated channels and all of that.
    Thanks for your message.

  5. Alex Swann says:

    It’s a sad myth that saturated fat from dairy and meat is bad. It’s the sugar, not the fat. Fat burns fat, sugar is stored as body fat.

    • Jenny says:

      Hi Alex, I’ve mentioned in the article that while saturated fat is a necessary part of a balanced diet, you only need a small amount of it to fully benefit it’s health properties, so they don’t have to be completely cut from a diet, but they should be limited.

  6. Charles chadwick says:

    You’re mostly on point, but really dude, study after study are coming out now establishing no correlation between saturated fat in meat and dairy with either heart disease or weight gain. Correlation does not equal causation. Trans-fats are associated with heart disease, but not weight gain. Most people eat processed meat, in addition to tons of bad carbs and refined sugar. Meat, even processed meat, is honestly a false association. Paleo people eat plenty of red meat, and are just fine. It’s just not hormel meat, and they don’t drown it in soda.

  7. Lori says:

    I think all of these ideas of how to eat healthy and what foods to avoid can be true for some and not for others. Sure there is a kind of guideline to what is ‘healthy’ or ‘unhealthy’, but when it comes down to it, each individual body has its own faults that might contribute to the success of processing foods and getting rid of what the body doesn’t need. I have found that my body isn’t absorbing nutrients or breaking down certain foods. I’m not sure what to think of this yet, but I know there is something off and it’s causing fatigue at some points accompanied with stomach pain and diarrhea (sorry, but it’s true). I can’t stand going to the doctor, cause they seem to just give me the run around. I’m getting to the point to where I don’t want to eat anymore but I have to so I’m super picky and then my stomach is so upset half the time that I’m not sure what to eat and nothing I do to try to fix it seems to work for more than a day… This is exhausting and I’m about to just give up on trying to fix anything. Holding on by faith of just maybe a solution will present itself…that’s all I got for now…

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