Looking for the foods to cut out to lose belly fat? Know that certain products encourage bloating, water retention or fat storage around the abdomen. By identifying those that disrupt your digestion and cutting back on them, it becomes much easier to slim your waistline. Here are the main foods to watch out for if you want a flatter stomach.
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Cruciferous vegetables
What are they? They belong to a family of vegetables that includes all types of cabbage (cauliflower, white cabbage, red cabbage, broccoli, Brussels sprouts, Romanesco), as well as watercress, rocket, turnip and swede. Cruciferous vegetables are delicious and low in calories, but they have an unfortunate tendency to ferment in the digestive tract. The result: bloating galore — and a stomach that puffs up like a balloon! Try not to eat too much of them, and above all avoid having them at two consecutive meals, to prevent gas and swelling.
Raw vegetables
Still in the vegetable category. Raw vegetables are great for losing belly fat, thanks to their low calorie content. That said, eat them in reasonable amounts and alternate between raw and cooked. Once broken down by the stomach, the dietary fibre in raw vegetables ferments in the intestines. Digestion slows down and bloating sets in. Do eat raw vegetables — for their minerals, vitamins and low calorie count — but chew them thoroughly and don’t overdo it.
Dairy products
To be clear, dairy products don’t cause belly fat! But some people are particularly sensitive to lactose, the natural “sugar” in milk. Those who are lactose intolerant don’t produce enough lactase, the enzyme needed to digest it. Too much lactose and you’re looking at bloating, abdominal cramps and a hard, uncomfortable stomach. If this sounds familiar, opt for:
- Lactose-reduced products (such as lactose-free milk)
- Hard cooked cheeses (in moderation, as they are calorie-dense!) such as Gruyère, Beaufort, Emmental or Comté
- Hard raw-milk cheeses, such as Morbier, Ossau-Iraty, Raclette (phew!), or Saint-Nectaire
- Blue cheeses in moderation
- Yoghurts made from fermented milk — these contain probiotics that support digestion… and therefore help you lose belly fat!
Fried foods
Chips, spring rolls, doughnuts on the beach… We all know the feeling of giving in to temptation. But if fried food is your guilty pleasure, watch out! Fried foods have been cooked for a long time in fat (usually oil). Loaded with grease, they may satisfy your taste buds (fat being a carrier of flavour), but they are calorie-dense and not exactly kind to your waistline. On top of that, they are heavy to digest: oxidising compounds called AGEs form during cooking and are unwelcome in the body. In short: high calorie load + poor digestion = a bigger belly. For a slim waist and a flat stomach, say goodbye to crisps!
Cured meats
Salami, Rosette, Parma ham… You love sharing a charcuterie board with friends at aperitif time. Completely understandable — except that cured meats are fatty and salty. If you eat them regularly, don’t be surprised to notice a little belly forming! Fat is not only stored by the body as it tries to build up reserves, it also takes a long time to digest and slows down transit. As for salt, it encourages water retention. So go easy on the prosciutto and opt instead for a lighter aperitif.
Fizzy drinks
It’s right there in the name — they’re fizzy! If your stomach already tends to bloat at the slightest thing and you drink fizzy drinks all day long, brace yourself. Gas and bloating are guaranteed! To lose belly fat, you’ll need to kick this habit. Sodas, diet or otherwise, are the enemy of a flat stomach. Swap them for healthier drinks such as water, iced tea (unsweetened), or freshly squeezed fruit juices. You’ll notice the difference for yourself, and quickly!
Ready meals
We know: sometimes you get home from work in the evening and you’re exhausted. The temptation to do absolutely nothing takes over. The easy solution: a ready-to-eat meal. And yet, it’s far from a good idea… because ready meals are packed with salt, sugar and flavour enhancers (monosodium glutamate, to name one). Salt encourages water retention. Sugar is converted into fat by the liver, and that fat is stored directly around the abdomen (hello, belly pouch!). As for glutamate, it intensifies the flavour of food so much that you end up eating more than you should. Still tempted to pop a ready meal in the microwave? Better to whip up something light from scratch!
“Sugar-free” foods
Be wary of the “sugar-free” label! Why? Because these products often contain a sweetener called polyol. This ingredient is particularly hard on digestive comfort. It causes bloating and significant intestinal discomfort when consumed in excess. Our advice: check labels carefully for this “fake” sugar, which claims to be your stomach’s friend but can actually make it swell. To lose belly fat, it’s far better to enjoy a square of dark chocolate at the end of a meal than to munch on handfuls of “sugar-free” sweets!
Puffed and airy foods
Popcorn, puffed rice cakes, meringues… You love that light, airy sensation in your mouth. Completely understandable — except that these foods, however delicious and light they may seem, are full of air! Once eaten, that air ends up in your stomach. Don’t expect to deflate anytime soon — and neither will your belly! Not to mention the sugar content of some of these snacks. To sum up: at the cinema, that giant bucket of popcorn? Not for you. Stick to a small handful for the pleasure of it, and you’ll be just fine…
Chewing gum
Much the same principle: you chew and chew… and swallow air for nothing! Chewing gum may be good for concentration, relaxation and fresh breath, but it’s far less helpful when it comes to losing belly fat. Swallow too much air and you risk a bloated stomach!
Pulses
Legumes are excellent for your health: rich in plant-based protein and fibre, low in calories and very filling. Pair them with complex carbohydrates (such as brown rice and lentils Indian-style) and you’ll benefit from everything they have to offer. That said, if your gut is on the sensitive side, eat pulses in moderation. Their fibre can be slow to digest for some people, meaning they linger in your digestive system for a long time — and your stomach won’t thank you for it. Bloating and gas may well leave your belly looking puffier than you’d like.
Sugar in general: a food to cut out to lose belly fat
The last enemy of a flat stomach — and perhaps the most serious — is sugar. The link between sugar and abdominal fat is now well established. Foods high in fructose and other added sugars are
associated with reduced insulin sensitivity and increased levels of abdominal fat. Sodas, ice cream, fruit yoghurts, cakes… all foods that contribute to feeding the unwanted roll around your waist. To lose belly fat, cut out
all processed sugary products. Choose natural sugars instead, such as those found in fruit, honey or maple syrup. Use warming spices (cinnamon, star anise, green cardamom) to flavour your desserts. Your stomach will
thank you!
Losing belly fat doesn’t mean depriving yourself of everything or following a drastic diet. It’s first and foremost about understanding how your body responds to certain foods. Bloating, gas, water retention or fat storage: every body is different.
By cutting back on the most irritating foods and those high in sugars and processed fats, you’ll support smoother digestion and limit the build-up of abdominal fat. Combine these good habits with adequate hydration, regular physical activity and quality sleep: the results will be far more lasting.