Fruits That Cause Belly Fat are indeed healthy and good for our bodies. But a lot of fruits can cause belly fat, which could lead to health problems. The facts say otherwise, and yes fruits that cause belly fat do exist; unfortunately they seem to be the most loved fruits. Let us contemplate on them and understand how they cause belly fat.
The 10 worst foods for your stomach that could cause you to gain weight
- Foods that you may think are healthy for you might actually be causing you to gain weight.
- Carb-dense foods trigger inflammation in your guts.
- Processed meats are not only bad for your stomach but are linked to heart disease and stroke.
Your perception of “good carbs” and “bad carbs” may vary as a result of this. Foods high in carbohydrates may disturb the harmony of our gut flora, resulting in inflammation. If a food has a high ratio of carb grams to weight, the food is said to be carb-dense. Even though a small potato, which many people view as a negative carb, weighs 170 grams, only around 23% of that weight is made up of carbohydrates. In contrast, a basic rice cake only weights nine grams but contains over 80% carbohydrates!
Found in: Bagels, bread (including whole-grain breads), crackers, pasta, cereals, white rice, pretzels. Some carbs are bad for your belly, but make sure that you never cut these carbs from your diet.
Trans fats, saturated fats, and omega-6 fats are three dietary fats that have been connected to inflammation and, as a result, to more belly fat.
Found in: Packaged foods (trans fats), processed and high-fat cuts of meat, full-fat dairy, some candy (saturated fat), corn oil, grape-seed oil, soybean oil, safflower oil, sunflower oil (omega-6 fats). Watch out for these silent signs that you’re eating too much bad fat.
Saturated fats and calories in processed meats are extremely high. In addition to being harmful for your stomach, it can also increase your risk of heart disease and stroke. “Many people have a very difficult time digesting processed meats. They take longer to break down, so they can stay in the intestines for longer, “Julie Rothenberg, MS, RD, LDN, explains. They are bad for digestion since they lack fiber.
Found in: Cold cuts, hot dogs, ground meats. Watch out for these things that nutritionists never eat so you shouldn’t either.
Fried foods can cause heartburn and acid reflux because they overpower the stomach. Fried meals, according to Rothenberg, digest similarly to processed foods. Due to the high fat content in fried foods, the body takes much longer to digest them. You ought to stay away from these meals because they are shockingly unhealthy.
Milk and high-lactose dairy foods
The avoidance of FODMAPs, or fast fermentable carbohydrates that might irritate your stomach, is essential to maintaining a healthy digestive system. Some people aren’t susceptible to any FODMAPs, while others only suffer symptoms after consuming a select subset of them, and yet others get symptoms that get worse with time.
The most well-known FODMAP is lactose, which is present in all animal milks. An enzyme known as lactase breaks down lactose in the small intestine. Since lactase’s primary function is to aid in the digestion of breast milk in infants, as we age, our bodies make less of it, which means that dairy products with lactose can eventually upset our stomachs even if they didn’t earlier.
Found in: Milk, regular (non-Greek) yogurt, soft cheeses, dairy-based desserts.
Excess fructose (in apples, honey, asparagus)
Foods that have more fructose than glucose (another FODMAP) might cause gas, bloating, and diarrhea. According to a 2008 study published in the Journal of Clinical Gastroenterology, IBS sufferers who avoided fructose experienced fewer symptoms.
Found in: Certain fruits (apples, mangoes, watermelons), certain vegetables (asparagus, sugar snap peas), sweeteners (high-fructose corn syrup, agave nectar, honey).
Garlic, onions, and high-fiber cousins
These foods include a fructan-like fiber that the body has trouble digesting, which can result in flatulence. Another FODMAP, this fiber appears to cause more symptoms than some others, although this could just be because we consume so much of it.
Found in: Grains (barley, wheat), vegetables (artichokes, onions, garlic), legumes (black beans, kidney beans, soybeans), additives (inulin).
Beans and nuts
Since we lack the enzyme to break down a FODMAP, our gut bacteria must do it instead, which results in gas production.
Found in: Most beans and some nuts (cashews, pistachios).
Natural and artificial sweeteners
Another FODMAP is sugar alcohols, low-carb sweeteners that are added to some meals and naturally present in others. They are digested by gut bacteria, which can lead to gas and bloating, because they can’t simply pass through our cell walls.
Found in: Some fruits (apples, blackberries, nectarines, peaches, pears, plums), vegetables (cauliflower, mushrooms, snow peas), artificial sweeteners (isomalt, mannitol, polydextrose), sugar-free foods.
How do you lose belly fat?
There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, and making other lifestyle changes can all help.
Belly fat refers to fat around the abdomen. There are two types of belly fat:
- Visceral: This fat surrounds a person’s organs.
- Subcutaneous: This is fat that sits under the skin.
Health complications from visceral fat are more harmful than having subcutaneous fat.
People can make many lifestyle and dietary changes to lose belly fat.
Why is belly fat dangerous?
Being overweight is one of the leading causes of major diseases.
Excess belly fat can increase the risk of:
- heart disease
- heart attacks
- high blood pressure
- type 2 diabetes
- breast cancer
- colon cancer
Causes of belly fat
Common causes of excess belly fat include:
1. Poor diet
Sugary food such as cakes and candy, and drinks such as soda and fruit juice, can:
- cause weight gain
- slow a person’s metabolism
- reduce a person’s ability to burn fat
Weight loss may also be impacted by low-protein, high-carb diets. People who don’t consume lean protein may eat more food overall because protein keeps them feeling satiated for longer.
Particularly Trusted Source can aggravate inflammation and contribute to weight gain. Many items, particularly fast food and baked products like muffins and crackers, contain trans fats.
The American Heart AssociationTrusted Source advises substituting wholesome whole grains, monounsaturated fats, and polyunsaturated fats for trans fats.
One can find out if their food contains trans fats by reading the food labels.
2. Too much alcohol
Alcoholism in excess can lead to a number of health issues, such as liver damage and inflammation.
Males who drink too much alcohol acquire weight around their midsections, according to a 2015 investigation on alcohol use and obesity, however female participants’ weight gain was not consistently observed.
3. Lack of exercise
A person will gain weight if they consume more calories than they expend.
An inactive lifestyle makes it challenging to lose extra weight, especially around the abdomen.
The body uses the steroid hormone cortisol to manage and control stress. Cortisol, which affects metabolism, is released by the body when a person is in a risky or stressful environment.
People frequently turn to food for solace when they are anxious. These extra calories are kept in reserve around the abdomen and other parts of the body by cortisol for later usage.
There is some evidence that a person’s genes can play a part in whether they become obese. Scientists think genes can influence behavior, metabolism, and the risk of developing obesity-related diseasesTrusted Source.
Environmental factors and behavior also play a role in the likelihood of people becoming obese.
6. Poor sleep
2013 research Short sleep duration has been linked to weight gain by a reputable source, which may explain why there is too much belly fat. However, this study does not allow for the inference of causality.
Short sleep duration is associated with increased food intake, which may contribute to the formation of belly fat.
Potentially, not getting enough restful sleep might also result in harmful eating habits like emotional eating.
Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor.
A 2012 study published in the journal PloS oneTrusted Source showed that, although obesity was the same between smokers and nonsmokers, smokers had more belly and visceral fat than nonsmokers.
How to lose belly fat
The following steps may help people lose unwanted belly fat:
1. Improving their diet
A person can reduce weight and probably improve their general health by eating a good, balanced diet.
People might want to stay away from refined carbs with little nutritional value, sugar, and greasy foods. In its place, they can have a lot of fresh produce, lean meat, and complex carbohydrates.
2. Reducing alcohol consumption
A person trying to lose excess abdominal fat can monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain.
3. Increasing exercise
A sedentary lifestyle can lead to many serious health problems, including weight gain. People trying to lose weight should include a good amount of exercise in their daily routine.
Undertaking both aerobic exercise and strength training can help people tackle their belly fat.
4. Getting more sunlight
A 2016 review indicates that exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction.
The review notes that few studies have looked at the effects of sunlight on humans with respect to weight gain, and that more research is required.
5. Reducing stress
Stress can cause a person to gain weight. The release of the stress hormone cortisol influences a person’s appetite and could cause them to eat more.
Stress-relieving tactics include mindfulness and meditation, and gentle exercise like yoga.
6. Improving sleep patterns
Sleep is vital to people’s overall health.
Sleep’s primary purpose is to allow the body to rest, heal, and recover, but it can also affect a person’s weight.
Getting enough quality sleep is essential when a person is trying to shed weight, including belly fat.
7. Quitting smoking
Smoking is a risk factor for increased belly fat, as well as many other serious health concerns. Quitting can significantly reduce the risk from excess belly fat, as well as improve overall health.
Worst Foods for Your Belly
Can’t resist fresh doughnuts? If you give in too often, they can bulk up your belly.
Better Bet: Stop at one. A glazed doughnut has 260 calories. The whole box packs 3,120 calories. A 200-pound man would have to run about 25 miles to work that off.
You do get some calcium from ice cream. But you also get 230 calories per half-cup, and that’s just for plain vanilla, no toppings.
Better Bet: Look for the slow-churned kind. It’s lower in fat, and many flavors have only 100 calories per half-cup.
15 chips contain 160 calories per serving. However, who ends at 15? Just 2 tablespoons of French onion dip increases the calorie and fat content by 60.
Better Bet: Fat-free popcorn. Six cups have just 100 calories.
This cocktail is as fatty as it is trendy. It’s Scotch or vodka infused with bacon fat. Sometimes it’s served with a strip of bacon. At around 284 calories a glass, that’s more than in a doughnut.
Better Bet: Classic martini, in moderation. The alcohol still adds calories, but your heart will prefer the olive to a strip of bacon.
The average 12-ounce can of beer has about 150 calories. Those calories add up, just like anything else you eat or drink.
Better Bet: Light beer cuts your intake to about 100 calories a can.
What’s more all-American than cheering for your home team while noshing on a hot dog? Add extras, and the calories rise. One cheese dog has 390 calories and 8 grams of “bad” fat.
Better Bet: Peanuts. This classic ballpark snack is high in protein, fiber, and good fats.
Fatty Red Meat
If you’re the meat and potatoes type, you’d love a big, juicy steak that covers your plate. But a 16-ounce prime rib can have about 1,600 calories and about 60 grams of “bad” fat. That’s without any sides or appetizers.
Better Bet: Lean meat, such as sirloin, tenderloin, or flank steak. The piece should be the size of your fist, not your plate.
Pizza can be healthy. But if you like toppings such as pepperoni, sausage, ham, and beef, you could get more than 300 calories in one slice.
Better Bet: Instead, top pizza with veggies. You get extra fiber and nutrients, and up to 100 fewer calories per slice.
If it looks big and loaded, it will bloat your calorie budget, too. Some have more than 1,000 calories and up to 75 grams of fat.
Better Bet: Stick to a single grilled burger made with lean ground beef or lean turkey, or a veggie burger.
Want some fries with that? Most of us do, not knowing that a large order of fries can have as many calories as a burger.
Better Bet: Order a side salad or fruit cup.
Belly Fat Diet For Dummies Cheat Sheet
Explore BookBuy On AmazonYou want to know how to lose belly fat, because it not only looks less than desirable, but belly fat and belly bloat also can have very real and very dangerous health implications. The latest research links belly fat to everything from heart disease and type 2 diabetes to certain cancers and even an increased risk of dementia. Sadly, more individuals today are overweight than not, so something needs to change.
You can adopt simple, effective strategies and lifestyle changes, such as eating the right foods that burn belly fat and avoiding the foods that cause belly bloat to shrink belly fat and improve how you look.
Start on your way to a leaner silhouette by watching Losing Belly Fat and Bloat.
Foods that burn belly fat
As you transition into a belly-flattening lifestyle, one that burns belly fat and prevents belly bloat, you need to make a few key dietary changes that will help you lose belly fat. You can make these diet changes gradually over time.
The more regularly you stick with these changes, the better your results. The following are some general guidelines to follow:
- Consume an adequate amount of fiber per day. Aim for a minimum of 30 grams of fiber daily. Fiber provides you with a sense of satiety without any calories. Increasing your fiber intake helps stabilize blood sugar, control cravings, and prevent overeating — all things that help promote weight loss and flatten your belly.
- Consume an adequate amount of healthy fat each day. Don’t worry. Dietary fat doesn’t equal belly fat. In fact, it’s actually the opposite! Healthy fats in the diet, mainly monounsaturated fats and omega-3 fatty acids, have been shown to help promote a decrease in belly fat. But portion control is still key here. Even though these fats are healthy, they’re still rich in calories.
- Consume an adequate amount of lean protein. Lean proteins — which include animal proteins like chicken breast and fish as well as plant-based proteins like tofu and beans — are what make up the majority of your muscle. Without enough dietary protein each day, you may begin to lose muscle mass as you lose weight, which can slow your metabolism. Protein, like fats and fiber, is a nutrient that is slowly digested, helping to regulate appetite and control hunger. Include a source of lean protein at each meal to help you feel satisfied and avoid cravings.
- Increase your intake of whole fruits and vegetables. Vegetables and fruits are not only rich in filling fiber, but they’re also loaded with antioxidants and phytochemicals. Certain antioxidants, such as vitamin C, have been linked with reducing belly fat by helping to regulate stress hormones in the body. They’re also rich in minerals like potassium, which helps to expel excess water from the body, slimming the belly.
- Drink water. Drinking at least 8 cups of water per day helps keep you hydrated, gives you increased energy, and helps prevent water retention that can bloat your belly. Drinking adequate amounts of fluid also helps with appetite regulation, promoting weight loss.
Foods that cause belly bloat
Some foods can cause belly bloat. This bloat can come on overnight or even after eating just one meal full of belly-bloating foods. Bloat isn’t true belly fat, but it can distend your stomach, making your waistline appear larger. Some foods have an instant belly-bloating effect due to their ability to introduce added gasses to the body, causing stomach distension. Other foods bloat the belly by causing your body to hold on to fluid, giving you that puffy look and feel. You especially want to avoid belly bloat when you’re trying to look your best, such as for an upcoming event like a wedding or party.
Some instant belly-bloating foods to avoid in your diet include the following:
- Carbonated beverages: These gassy drinks fill your belly with air, causing your stomach to look distended and bloated. Instead, drink water or calorie-free beverages that are rich in antioxidants, such as unsweetened green tea with a squeeze of fresh lemon.
- Gassy vegetables: Vegetables that increase gas production, such as cabbage, broccoli, and Brussels sprouts, can cause your stomach to look and feel distended due to a buildup of gas in the gastrointestinal (GI) tract. But you don’t have to give up these vegetables entirely. If you slowly increase your portions of these vegetables over the course of a few weeks, versus all at once, it allows your body to adjust to them, helping to produce less gas during digestion. When eating these gassier options, also be sure to cook them thoroughly (raw vegetables can produce even more gas).
- Gum: Chewing gum may trigger you to swallow air, which can bloat your belly and cause it to look distended. And even though sugar-free gum may sound like a better choice, it actually contains a high amount of sugar alcohols. These alcohols are only partially digested in your body, so they can lead to gas, bloating, and GI upset — all things that cause your belly to look and feel bloated. If you do want to chew gum, try to limit yourself to only one or two pieces per day.
- High-sugar drinks: Drinking a large amount of simple sugars through drinks can lead to spikes in insulin levels. Because an increase in insulin promotes increased fat storage in the abdominal area, you want to avoid these high-sugar drinks. Instead, choose calorie-free beverages, such as water or unsweetened green tea.
Or try this lightly flavored, belly-slimming beverage: Freeze 100 percent fruit juice in an ice cube tray. After the juice cubes are frozen, you can pop one into 12 ounces of water. The juice will slowly melt, infusing the water with all-natural flavor with none of the bloat and only a small number of calories.
- Trans fats: Studies have shown that the intake of trans fats can promote an increase in belly fat. So carefully screen your foods by looking for the words “partially-hydrogenated oil” in the ingredient list. If you see this term, the food you’re selecting contains a source of trans fats. It’s best to avoid foods with trans fats or partially-hydrogenated oils. 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.
Make sure to check the ingredient list in addition to the Nutrition Facts Panel’s trans fat gram count. If a food contains less than half a gram of trans fat per serving, it can be listed as having no trans fats. Although less than half a gram seems relatively harmless, eating repeated portions nevertheless exposes you to a considerable amount of trans fats. In fact, studies have shown that even 2 grams of trans fats can be harmful to your health, so be sure to thoroughly read those ingredient lists!
- White flour: Foods that list white flour or enriched flour as the first ingredient are mainly made up of refined carbohydrates. These carbs are digested very quickly, causing spikes in both insulin and blood sugar levels, promoting increased fat storage in the abdominal area. Choose whole-grain options instead. Make sure the first ingredient listed is a whole grain, such as oats or whole wheat.