Belly Fat Diet - 6 Things You Need to Know

By Summer Banks FNS, SPT on Jan 19, 2023

What is the Belly Fat Diet?

Many people look for the best diet for belly fat because they are tired of seeing a muffin top over their pants or they are embarrassed by the extra jiggle around their midsection. Others want to find the best diet to burn belly fat because of health concerns. But what exactly is the Belly Fat Diet?

Extra fat around your midsection is more than a cosmetic issue. It can have a significant impact on your total body health, and it can lead to substantial health problems in the months and years to come.

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However, finding the best diet to lose belly fat fast can seem confusing or frustrating. With the wrong strategy for a lose your belly fat diet, you may not see the significant results that you desire.

By understanding more about what causes a belly fat issue, you can then make an educated decision about the best diet to lose belly fat fast.

What Could Be Leading to Your Belly Fat Issue

There is not one single diet for belly fat that produces results for everyone, and this is because there is not one single factor that may be causing your puffy or jiggly midsection.

Belly fat can be caused by everything from age and a hormone imbalance to your diet and exercise habits. Even these factors can be broken down into more detailed causes.

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For example, your diet may be rich in the wrong kinds of fats, loaded with processed foods or too rich in sugar, according to Your exercise habits may be based too heavily on cardio, or you may be doing the wrong exercises. These are only some of the many causes of a belly fat issue.

Complicating matters is the fact that some people have belly fat because of a combination of these factors rather than because of only one factor. If you want to find the best diet to lose belly fat, you need to try to identify which one cause or which combination of causes are most likely affecting your physique.

Before jumping into the possible causes and problems with excess body fat, take a look at Noom, clinically-proven weight-loss program that helps you lose weight and fat – even belly fat.

Health Problems Caused by Belly Fat

You should be aware that the best diet to lose belly fat is more than just a fabulous way to improve your physical appearance. Belly fat can cause many health issues, and some of these are very severe conditions with potentially fatal consequences.

After you learn more about the many potential health problems caused by belly fat, you may be more motivated to stick to your diet plan to lose belly fat.

Two types of belly fat can be targeted in a diet plan to lose belly fat. These are superficial layers of fat and deep tissue fat.

Superficial layers may be the cause of your cosmetic concerns, such as your muffin top. The deeper fat layers are more commonly associated with the most serious health issues.

These are conditions that can lower your quality of life and even reduce your longevity. A diet to reduce belly fat is essential if you want to improve your health and your physical appearance.

How Carbs Affect Belly Fat

When you are developing a diet to lose belly fat fast, keep in mind that carbs can play a major component in how much fat you lose and how quickly you lose it.

Carbs are essential when you are following a diet to lose belly fat because they give you energy. Energy is needed to get through your day without feeling sluggish, and it also is needed to power your fat-burning workouts.

How to Start a No Carb Diet

However, there are good and bad carbs to eat when you are on the best diet to reduce belly fat. Learning more about which carbs you should and should not can help you to create a healthy diet plan to follow, as mentioned on

According to an article posted on, you should be aware that carbs are essentially made out of sugar. However, when you read labels, you will notice that carbs and sugar are listed separately. Carbs are usually associated with complex sugars, and the sugar content listed on food labels is often related to simple sugars.

When you want to create a diet to lose belly fat, keep in mind that carbs or complex sugars are essentially for energy. These are usually found in fiber-rich foods, such as fruits, whole wheat products and other foods. When you are looking for food for a diet to lose belly fat, remember that these foods are much more difficult for the body to break down into energy than simple sugars are.

This means that the elements are consumed as energy rather than as sugar that can quickly turn into additional fat.

Therefore, a proper diet to lose belly fat will be rich in healthy carbs that are also high in fiber.

For example, avoid white bread and pasta products that have enriched flour or wheat. Instead, choose whole wheat bread and pasta. The ingredients for these products should not have the word “enriched” included in them.

Do you know how many carbohydrates are in your favorite “healthy” foods? Noom offers detailed food tracking so you know what you are eating in seconds.

How Sugar Affects Belly Fat

When you are planning the best diet to reduce belly fat, you also will find that many labels include a line item for sugar. This type of sugar is usually associated with simple sugars. It may be found in cakes, cookies, honey, corn syrup, soft drinks, fruit juice and more, as stated by Livestrong.


Generally, these are foods and beverages that do not have extra fiber. These can quickly be broken down by the body, and this plays a role in how the body metabolizes the sugar and what happens to it.

When you are planning a diet to lose belly fat fast, you must eliminate these sugars from your diet as much as possible. A good diet to lose belly fat will have minimal sugar content. You should read the labels of all foods that you consume, including condiments so that you can keep sugar intake as low as possible.

For foods that have a higher sugar content, also look for a higher fiber content if you want to make a healthier food choice.

If you are looking for a diet to lose lower belly fat, remember that calories also play a role in weight loss.

To lose weight from a diet to cut belly fat, keep in mind that your calorie intake needs to be lower than your calorie consumption regularly.

Remember that the calories that you burn through exercising can play a role in this as well.

Sugar is high in calories. For example, consuming even 22 grams of sugar each day adds 355 calories to your diet. Many people consume much more sugar than this daily. In fact, in one processed food item, you may easily exceed this amount of sugar.

When following a diet to lose lower belly fat, eliminating as much sugar as possible from your diet can yield incredible results. This can start with simply not drinking sugar sodas and juices, and you can make additional dietary changes from there. Some foods that you may not think have sugar, such as spaghetti sauce and ketchup, actually have a significant amount of sugar.

Which Exercises to Use With Your Belly Fat Burning Diet

Simply following a lose your belly fat diet is not often enough to generate the substantial desired results.

Instead, you need to follow a regimen of diet and exercise to lose belly fat. At least 30 minutes of cardio activity is necessary per week, but remember that this alone is not enough to produce exceptional results.

Your cardio activity needs to be intensive, and you need to feel as though you are truly pushing yourself.

Also, you need to combine your cardio activity with weight and strength training. Building muscle mass can increase your metabolism, and this helps you to burn more calories while you are resting.

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You can also use non-weight-based exercises to tone and strength.

Planks are a great way to target your core while improving strength.

Remember that muscle is denser than fat. This idea means that you may see your physique change when you build muscle, but the actual number on the scale may not budge.

Because your body mass index may be changing, you should focus less on the number on the scale and more about the number of inches around your midsection.

When you track and log exercise, you can see your progress over time and that keeps you motivated. Noom is an amazing, clinically-proven app that helps people lose weight – and it includes exercise logging.

Why Cardio Should Accompany Your Belly Fat Diet Plan

If you are looking for a healthy diet to lose body fat, you may not be in the best physical condition of your life. It is easy to get frustrated when you are trying to jog and cannot even jog a mile or make it around your block. You may wonder how you will possibly lose your weight if you cannot make it around the block.

Keep in mind that studies have shown that high-intensity cardio workouts are much more effective at burning the deep layers of body fat that can cause serious health issues than workouts that keep your heart rate at a steady level.

Sacred Heart Diet exercise

A high-intensity workout elevates your heart rate to 75 to 80 percent of your total maximum heart rate for a period, as stated on Livestrong.

Keep in mind that this does not mean that you need to sprint for a mile or longer at your top speed.

Instead, it means making short bursts of activity to reach that 75 to 80 percent mark. Then, you can slow down to reduce your heart rate.

When you cycle through this type of exercise multiple times in one session and through numerous sessions each week, you can see belly fat melting away.

However, remember that the foods you eat must be a focal point as well if you are serious about losing belly fat.

Choosing Foods for a Belly Fat Diet Plan

If you are looking for a how to lose belly fat diet, remember that your diet may need to be customized based on your specific type of hormonal imbalance or based on other factors that may be contributing to your belly fat issue.

However, there are some general rules of thumb to follow if you want to slim down around your midsection. A lower belly fat diet does not mean that you must starve yourself.

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In fact, you should not even feel hungry. Instead, you simply need to replace unhealthy foods that are loaded with simple sugars and bad fats with healthier alternatives.

For example, a bagel with cream cheese in the morning for breakfast may sound like a relatively healthy food choice. After all, it is not a bowl of sugar-filled cereal covered in fatty milk or a plate of syrupy pancakes with a side of bacon.

However, a bagel with cream cheese is still relatively high in sugar. More than that, there is minimal fiber, and there are also significant calories.

A healthier alternative to breakfast may be oatmeal, which is a whole grain food that is rich in nutrients and low in sugar and fat, as stated on

You can add blueberries or other healthy fruits to the oatmeal for flavor and extra nutrients.

Oatmeal Belly Fat Diet


Another example is a simple ham and cheese sandwich at lunch. White bread is loaded with the wrong kind of sugar, and it lacks fiber. Ham and cheese may be overly fatty.

Rather than eating a sandwich, choose a salad that is loaded with a wide range of vegetables. Pay attention to the dressing that you add to your salad. Many dressings are loaded with fat and sugar, but you can find some healthier options with a bit of effort. Looking for soy-based dressings may be one option to consider if you have trouble narrowing down your healthy options.

For each meal of the day, make a conscious decision to read and analyze the food labels. While you are shopping, remember that the nutritional facts between two seemingly similar products can be very different.

Spend time reading labels so that you only bring the healthiest foods into your home.

This effort at the grocery store can make it easier for you to make a healthy meal and snack decisions throughout the week.

You have all the healthy foods you need and you’re about to start that belly fat diet. Take a look at Noom, clinically-proven weight-loss app that helps you lose more weight and stick with those healthy lifestyle choices.

Finding the Best Diet to Burn Belly Fat

Unfortunately, there is no single diet that you can follow to burn belly fat. Rather than focus your attention on dieting alone, you need to focus on making healthy lifestyle changes. You should make adjustments to your regular diet that can help you to lose weight and fat and to keep it offer for years to come.

Some studies posted on WebMD have indicated that people who consume at least 10 grams of soluble fiber each day have less deep fat than those who consume less than this amount of soluble fiber. Remember that soluble fiber is naturally found in foods like apples and beans when you are creating your best diet for belly fat.

Fiber-Rich Diet

Increasing healthy fiber and monitoring your intake of sugars, carbs and fats are all critical steps if you want to create a diet that burns belly fat. The best diet is one that is customized to suit your specific taste preferences.

For example, if you love tacos, you can use whole grain tortillas rather than white flour tortillas. You can also take out the beef or chicken and add chopped veggies. The veggies can be tossed in a taco mix for that zesty Mexican flavor.

This idea is just one of many examples of how you can make healthy adjustments to the foods that you love to eat. Spend time making healthy changes to all of your favorite recipes.

Steer clear of fast food restaurants and restaurants in general. You have more control over the foods that you consume when you choose your ingredients and prepare your dishes at home for your diet to cut belly fat. Even seemingly healthy food options at a restaurant, like a salad, may be loaded with unnecessary and unhealthy fats and sugars.

What Users Are Saying

“The diet is super strict but it is very effective. I love how it talks in details about food and the science behind it.”

“Don’t Bother – Doesn’t Work – I switched from my starvation diet – on which I was losing 1/2 pound a week – to this diet, because of the author’s claim that speeding up your metabolism by eating many small portions throughout the day would burn more calories. Nope. I promptly gained 2 pounds. Forget every diet book and diet plan – you’ve got to take in fewer calories than you burn. Period. This plan adds more calories with its “constant eating” regimen. I’m going back to my starvation diet with protein, extremely limited carbs, lots of veggies, no sugar. So disappointed that I have to re-lose the 2 pounds this “diet” made me gain. I wish I could give it “No stars” but you have to choose at least 1.”

“Do not recommend – Very basic with not much scientific backing. Some information I believe to be wrong, such as it’s better to drink skim milk instead of whole milk. With skim milk has more sugar and less fat, but if you’re doing it right, your body can use the fat better than the sugar. It is more natural.”

Sticking to Your Belly Fat Burning Diet

Many factors can result in you falling off of your fat-burning diet and making bad choices. For example, simply failing to plan for healthy meals and snacks can result in you making impulsive and unhealthy food decisions.

If you fail to vary your exercise routine, you may grow bored with it and stop exercising. You also may not be getting that calorie burn from bursts of high-intensity activities.

According to Johns Hopkins Medicine, if you do not get enough sleep at night, you may feel inclined to reach for sugar foods so that you have the energy to get through the day. Some people who are stressed out may also make bad decisions and do not follow a diet to reduce belly fat.

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As you can see, many factors can cause you to stop following your diet for a slimmer midsection. This could result in any belly fat that you have lost to return to your frame.

If you want to stick to your low belly fat diet and enjoy substantial and lasting results on your frame, focus your attention on total body health. You need to overhaul many aspects of your life for incredible, long-term results.

For example, you need to ensure that you get ample sleep at night when you are following a healthy diet to lose belly fat.

Create a regular bedtime routine, and stick with it every night. You also need to create an intensive workout routine that varies your cardio and strength-training activities.

Controlling stress should also be a goal.

Remember that regular exercise can result in lower stress levels. You may also need to take additional efforts to reduce stress, such as meditating or practicing mindfulness throughout the day.

The reality is that many people who have extra belly fat have multiple factors that are contributing to the problem rather than just one.

Belly fat is more than a cosmetic issue that you might be able to overlook. It has serious and even fatal consequences, and this means that you need to devote your time and attention to making lasting lifestyle changes if you want to improve your health and well-being.

Now that you are more educated about what causes belly fat and how your lower belly fat diet and exercise routine can be adjusted, you can take action to reduce belly fat and to improve your overall health in a customized way that addresses your specific issues and concerns.

A way that you can customize your diet plan, while getting expert advice and support, would be by using one of the leading weight-loss apps like Noom. It is a clinically-proven weight-loss program that helps you lose more weight and stick with those healthy lifestyle choices.

Belly Fat Diet

What are 4 foods that fight belly fat?

Here are 4 foods that may help fight belly fat:

  1. Nuts – High in fiber and healthy fats, nuts are a great snack for fighting belly fat.
  2. Fish – Fish is packed full of omega-3 fatty acids, which have been proven to reduce the amount of abdominal fat stored in the body.
  3. Berries – Berries are rich in antioxidants which can protect against inflammation and reduce visceral abdominal fat.
  4. Avocados – Avocados are high in monounsaturated fats and contain potassium which can help reduce water retention and decrease bloating.
About the Author:

Summer Banks has researched over 5000 weight-loss programs, pills, shakes and diet plans. Previously, she managed 15 supplement brands, worked with professionals in the weight loss industry and completed coursework in nutrition at Stanford University.