Trying to lose weight can be tough, especially when you have to give up your favorite foods. However, if you want to get rid of visceral fat and achieve a fitter body, there are some foods you should avoid. Not only can they lead to excessive body fat, but they can also harm your overall health.
Our Medical Expert Board member, Lisa Young, Ph.D., RDN, who is a nutritionist in private practice and author of Finally Full, Finally Slim, shares four of the worst foods you need to avoid if you want to lose weight.
Interested in learning more about visceral fat? Check out this article on what exactly is visceral fat and how to get rid of it! https://my.clevelandclinic.org/health/diseases/7-visceral-fat
1) Refined Carbohydrates
To effectively lose visceral fat, it’s crucial to steer clear of foods like white bread, pasta, and rice, as highlighted by Lisa Young, Ph.D., RDN, a nutritionist in private practice and a member of our Medical Expert Board.
These refined carbohydrates are high in simple carbohydrates, which can lead to spikes in blood sugar levels. When blood sugar rises quickly, the body tends to store the excess as fat, particularly visceral fat around the abdomen, which is linked to various health risks. Furthermore, the processing of these foods strips away essential fiber and nutrients, resulting in a product that has little to no nutritional value. This lack of fiber also means these foods don’t provide the satiety that whole grain options do, often leaving you hungry shortly after consumption.
Research indicates that diets high in refined carbs can contribute to insulin resistance, a key factor in weight gain and metabolic issues. By replacing these refined options with whole grains, such as brown rice, quinoa, or whole-grain bread and pasta, you can enjoy better health benefits. Whole grains are rich in fiber, which helps regulate blood sugar levels and promotes a feeling of fullness, making it easier to manage your weight and reduce visceral fat. Making this simple switch can significantly impact your overall health and weight loss journey.
Would you like to discover the best low-calorie breads available? Finding healthier bread options can make a big difference in your diet. If you’re interested, check out our article on the best low-calorie breads! https://beautyfemina.com/recommend-low-calorie-breads/
2) Processed Meats
To achieve a leaner physique, it’s time to cut back on processed meats such as bacon, sausages, and hot dogs. Even the fancier options like prosciutto and salami should be avoided, according to nutrition expert Lisa Young.
These meats contain “sneaky ingredients” that offer no health benefits and may contain chemical preservatives. Preserved by salting, smoking, or curing, processed meats contribute to belly fat and increase the risk of cancer, as highlighted by MD Anderson Cancer Center. So, the next time you’re out for breakfast or indulging in a charcuterie board, it’s best to skip the processed meats.
3) Fried Foods
According to nutritionist Lisa Young, Ph.D., RDN, your go-to fried foods like fried chicken, egg rolls, onion rings, and French fries are loaded with unhealthy fats such as saturated and trans fats. Consuming these types of foods will not only contribute to belly fat gain, but they are also high in calories due to the excessive amount of oil required to fry them. Similar to refined carbohydrates, fried foods break down into sugar and get stored as visceral fat in and around the abdomen.
4) Ice Cream
If you’re looking to shed some visceral fat, it’s important to avoid certain foods, including ice cream, according to Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim, a nutritionist in private practice, and a member of our Medical Expert Board.
Young explains that ice cream is loaded with unhealthy fats, sugar, and calories that can all contribute to visceral fat gain. Additionally, many ice cream brands contain artificial flavors, sweeteners, and preservatives, which can also be harmful to your health. So, if you’re serious about losing visceral fat, it’s best to skip the cookie dough ice cream and opt for healthier dessert options.