5 Foods To Avoid To Lose Belly Fat


Sugar Cube Foods To Avoid

So we’ve told you what are the absolute best foods to add to your diet if you want to lose your belly fat, you can find that post here. Now for the 5 foods to avoid to lose belly fat. These are the foods that will throw your gut bacteria out of balance, cause you to bloat, and pile on the pounds. Some of them may surprise you!

Drop a bit of your belly fat every day by NEVER eating these 5 foods.

  1. Sugary Drinks (or anything super high in sugar)Orange Soda High Sugar

It is best to avoid sugary drinks altogether if you want to lose belly fat, this includes fruit juices which are always high in sugar. They are highly processed and are one of the unhealthiest things you can consume, increasing your waistline and having disastrous effects on your health when consumed to excess. They contain a lot of calories but these drinks are simply liquid sugar which your brain won’t register like solid food. This means that you can keep consuming them but you will never feel full, so you will simply be adding these empty calories to your existing daily intake.

Alternatives: It can be hard to cut out these drinks at first but don’t be tempted to go for diet or sugar free varieties which can often be just as harmful. Drink plain water to keep you hydrated and try coconut water for a refreshing alternative.

  1. Refined CarbohydratesWhite Bread Refined Carb

Foods like white bread, white rice, pasta and cereals would be best avoided when trying to lose belly fat. These foods (especially white bread) tend to contain a lot of added sugar and can cause your blood sugar levels to spike leading to overeating. Whole grain breads are better for you than breads made with refined grains, since they contain more nutrients and fiber, though they can still contain added sugar.

Alternatives: Instead opt for sweet potato, brown rice or a healthy grain like quinoa. For an alternative to white bread, try wholemeal bread and for a gluten-free option try cornbread or almond flour bread.

  1. Milk and High Lactose Dairy FoodsMilk High Lactose

All animal milks contain lactose and this is the best known rapidly fermentable carbohydrate. Rapidly fermentable carbohydrates can aggravate your gut, though some people do not experience sensitivity and others only to certain ones. Lactose is broken down in the small intestine by the enzyme lactase. Our bodies produce less lactase the older we get (since its main purpose is to help babies digest breast milk), which means dairy foods that contain lactose can begin to cause digestive problems even if they didn’t before. Foods to be avoided are animal milk, regular (non-Greek) yogurt, soft cheeses and dairy-based desserts.

Alternatives: Try plant-based milks, our favorite is (unsweetened) almond milk which is low in fat, but high in energy, proteins, lipids and fiber. It contains essential vitamins and the minerals calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc.

  1. Pastries, Cookies and CakesPastries High Saturated Fat

These often contain high levels of saturated fat which is linked to inflammation and can cause excess belly fat. They can also be high in sugar and contain refined flour. A sweet treat can be ok once in a while but it is best to try to limit your intake of unhealthy fats as much as possible.

Alternatives: Try snacking on rice cakes topped with almond butter or a handful of unsalted nuts. To get your chocolate fix, try a few squares of dark chocolate.

  1. High Calorie Coffee DrinksCoffee High Sugar

High calorie coffee drinks are actually no better for you than soda. Coffee of course contains caffeine, which can boost your metabolism and increase fat burning in the short term, however coffee shop beverages are often topped with artificial cream (high in fat) and loaded with sugar.

Alternatives: It is best to drink plain black coffee which can actually help you burn fat. You can also try sweetening your coffee with soy milk. Just remember that coffee shop bought beverages can often contain high levels of hidden sugar.

If you have any comments about 5 Foods to Avoid to Lose Belly Fat, please get involved in the discussion below.



  1. I really love to eat white bread but unfortunately it is one on the list to be avoided.

    I am thinking if I could eat some sort of bread that could satisfy my craving but a little bit healthier.

    Can you recommend whole wheat bread as an alternative?

    Your reply will be very much appreciated.

    1. Delro,

      Thank you for your question, I’m glad you enjoyed the article.

      For an alternative to white bread, whole wheat bread can be an option, yes. Although it can also tend to contain high levels of added sugar, so just take a look at the sugar content. Check out sourdough or bread made with spelt as these can also make tasty and nutritious alternatives.

      I hope this helps!


  2. You hit on all the key points for losing belly fat.. sugary drinks, white breads, milk, and high calorie coffee drinks are a majority of what many people consume daily, so it’s no wonder there are several people out there struggling with weight gain. I think of the average American who wakes up for work, grabs a quick bagel and sugary coffee from chain restaurants (Starbucks for example) for breakfast, a white bread grilled cheese for lunch, and probably something else from these categories throughout the day. Your list of foods is key to avoid when trying to lose weight, great job !

    1. Gina,

      Thank you for taking the time to comment, I’m glad you enjoyed the article. You are right and sometimes it is the easiest thing to go for the most convenient option when it comes to food and snacking. We hope that simply by making people more aware of the high fat/ sugar content in the foods and drinks they are consuming, they may decide to move towards healthier choices.

      It can be easier to make small changes to your diet at first, which can be as simple as making a quick breakfast smoothie before work or choosing a protein packed salad for lunch. Another good tip is to take some healthy snacks, fruits & nuts etc. with you to work so that you can reach for them when you fancy something sweet!


    1. Hey Tim,
      Thanks for taking the time to comment, I’m really pleased you enjoyed the post.

      What a great question, we have a post coming up on the site which answers this very question so look out for that.

      In the meantime, I would suggest you try to cut down on your sugar intake gradually, especially focus your attention in cutting down on refined sugars. Natural sugars from fruit and honey, can be used to sweeten foods. You can try making your own smoothies for a sweet treat, we have some healthy recipes here…
      Also dried fruit and nuts can make a good snack.

      I hope this helps, let me know if you have any more questions.

      All the best,

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