August 14, 2025 | 12:11 pm
Belly fat is not just a matter of appearance, but also a signal of the risk of serious diseases. Fat in the belly area, especially visceral fat, has been proven to be more dangerous than fat in other parts of the body because it is located around vital organs. One important step to overcome this is to avoid foods that can trigger fat accumulation in the belly.
Summarized from Medical News Today and Eat This, here are some types of food and beverages that should be avoided or limited if you want to reduce belly fat based on nutrition experts and various studies:
1. Sugary Drinks
Soda, sports drinks, packaged teas, and packaged fruit juices often contain very high added sugars. Although refreshing, these drinks do not provide a sense of fullness, thus only adding to the daily calorie intake.
Consuming added sugar should be limited to a maximum of 10 percent of the total calories consumed per day. Alternatives that can be consumed to replace sugary drinks include mineral water, infused water, or fresh fruit juice without added sugar.
2. Fast Food
Burgers, French fries, nuggets, or deep-fried chicken from fast-food restaurants generally contain saturated fat, salt, and high calories. A study in the Journal of Preventive Medicine and Hygiene shows that regular consumption of fast food is associated with an increase in visceral fat.
3. White Bread and Processed Flour Products
White bread, pasta, and instant noodles made from processed flour are low in fiber and nutrients. A study of more than 2,800 people found that high consumption of refined grains is linked to increased belly fat. Whole grain bread or whole grain pasta, which are higher in fiber, can be alternatives to replace these products.
4. Sweets and Chocolate
Sweets contain high sugar and are easily consumed excessively. The carbohydrates from this sugar are quickly absorbed by the body, and if not used as energy, they will be stored as fat, including in the belly. Dark chocolate with a minimum of 70 percent can be an alternative due to its lower sugar content.
5. Ice Cream
The combination of sugar and saturated fat in ice cream makes it high in calories. In addition, the portion size is often larger than recommended, increasing the risk of belly fat accumulation. Ice cream can be replaced with Greek yogurt with fresh fruit or smoothies and fruit sorbet.
6. Pastries and Packaged Cakes
Donuts, muffins, and packaged croissants are usually high in sugar, trans fats, and calories. Trans fats are proven to increase the risk of belly obesity and cardiovascular diseases.
7. Processed Meats
Sausages, corned beef, luncheon meat, and various other processed meats contain a lot of salt, saturated fat, and preservatives. The International Agency for Research on Cancer (IARC) even classifies them as carcinogens (cancer triggers). Real meats such as beef, chicken, fish, or plant-based protein sources like tofu and tempeh can be better options for consumption.
8. Fried Foods
In addition to high calories and saturated fat, fried foods are generally low in protein and fiber, so the feeling of fullness does not last long. Used cooking oil can also produce harmful compounds for health. Boiling or baking food can reduce the consumption of fried foods.
9. Alcoholic Beverages
Alcohol contains high calories, but has no significant nutritional value. Excessive consumption can trigger fat accumulation in the belly area. Alcohol consumption needs to be limited or replaced with low-calorie drinks such as herbal tea.
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