Foods high in sugar and refined starch
Refined sugar is one of the main causes of belly fat accumulation. Consuming a lot of white bread, cakes, candy or soft drinks causes blood sugar to increase rapidly, forcing the body to secrete a lot of insulin to process. When insulin remains at a high level for a long time, excess energy is easily converted into fat, especially in the abdomen.
In addition, these foods are often low in fiber, do not create a feeling of fullness for long, making people eat quickly and hungry and easily consume too many calories. Instead of completely cutting out carbohydrates, you should prioritize complex carbohydrates such as brown rice, oats, whole wheat bread combined with green vegetables to help stabilize blood sugar and support fat loss more effectively.
Fruit juice
Fresh fruits are very healthy, but when pressed with water, most of the fiber is removed, leaving only high levels of natural sugar. Drinking juice helps sugar be absorbed into the blood quickly, easily causing a sudden increase in blood sugar, similar to sugary drinks.
More worryingly, many bottled juices are also supplemented with sugar or fructose syrup. A glass of orange or apple juice can contain the same amount of sugar as a can of soft drink. Meanwhile, eating whole fruits helps control blood sugar better, while nurturing the intestinal microflora - an important factor in regulating weight and belly fat.
switches and ice cream
ice cream, cakes and desserts are often high in refined sugar and saturated fat, rich in energy but low in micronutrients. Regular consumption can easily cause excess calories, hinder belly fat loss and increase the risk of metabolic disorders. In a fat-reducing diet, you should limit portion sizes and frequency, prioritizing replacement with unsweetened yogurt or fresh fruit.
French fries and fast food
French fries and fast food are rich in saturated fat, salt and energy, increasing the risk of chronic inflammation, insulin resistance and visceral fat accumulation. High salt also causes water retention, making the waist look larger. When snacking, you should choose unsalted nuts and control your portion sizes to avoid excess calorie intake.
Processed meats and breakfast
Bacon, sausage, and cold meat are high in salt, saturated fat, and additives, which have been linked to chronic inflammation and increased visceral fat. Prioritize healthy proteins such as fish, lean meat, eggs and beans. In addition, a breakfast rich in protein and good fats helps stabilize blood sugar, limit premature hunger and support belly fat control more effectively.
