Cut Out These 3 Starchy Foods ASAP If You Want A Flatter Belly By October, Dietitians Say
September 7, 2023 by Faith Geiger
Although many people choose to get serious about fitness when the new year rolls around, or right before summer so that they can get their bodies bikini-ready, there’s never a bad time to make your health a priority and work towards your dream body. In fact, there’s no time like the present! If you’ve made weight loss a goal this fall, it’s important to maintain a healthy diet in addition to sticking to a killer workout routine. That means not only adding fat-blasting superfoods to your plate on a regular basis, but also cutting out certain foods that could be contributing to your belly fat.
Some of the worst foods that often make it difficult to lose weight include starchy varieties. While starches are undeniably delicious (who doesn’t love a big bowl of spaghetti or a plate of fries?!), it’s important to limit your intake of unhealthy starches as much as possible if a flatter belly is your goal.
We checked in with nutritionist Krutika Nanavati to learn more about how starchy foods can contribute to weight gain and discover a few of the worst options out there. She says that if you’re after a flat tummy by October, you should cut out white rice, white bread, and refined pasta. Learn more about each of these carbs below.
1. White rice
Although white rice is a staple in many diets and is likely somewhere in your pantry right now, Nanavati says refraining from eating too much of this carb is important if you want to lose weight.
"White rice is the most popular type of starch consumed worldwide, but it's also one of the least nutritious options," she notes. "It contains barely any fiber and has a high glycemic index (GI) rating that could cause an insulin spike. Consuming white rice regularly can be linked to weight gain and increased risk of diabetes and cardiovascular disease." Yikes!
Luckily, there are tons of great replacements out there, including brown rice, quinoa, and more.
2. White bread
Sorry, bread lovers! We know that white bread is a very popular, tasty option. But unfortunately, it comes with many of the same issues as white rice in terms of nutritional value.
"Like white rice, white bread is also refined and stripped of important nutrients like fiber. It has a high GI rating that can trigger an insulin response, making it difficult for your body to process glucose efficiently—and this could lead to weight gain," Nanavati warns. "Additionally, white bread contains a lot of sodium, which can make you retain water and cause your belly to swell." Keep in mind that consuming too much salt can lead to a range of health complications, so it's best to limit your intake of high-sodium foods like this.
3. Refined pasta
Pasta is notoriously hard to resist. But in order to achieve the toned stomach of your dreams, you'll have to resist it—at least when it comes to refined pasta.
"Refined pasta is another popular starchy food that can quickly add to your waistline," Nanavati says. "Made from white flour, it contains little fiber and has a high GI rating that can cause an insulin spike after eating. Eating refined pasta regularly has been linked to weight gain and poor health outcomes over time."
However, there are some pastas out there that are healthier. The key is to veer away from refined pasta whenever possible, consume it in moderation, and choose a healthy recipe with lots of protein and veggies.
The bottom line
It's important to remember that there's no one-size-fits-all approach to weight loss. As Nanavati reminds us, "consulting a qualified nutrition professional can be beneficial in creating an individualized dietary plan that will help you achieve your goals."
Ultimately, though, while you'll need to do a bit more than cut out these three foods to get a six pack, reducing your intake of starchy, unhealthy options is one step in the right direction. "With the right combination of diet and exercise, you can make sure that your body is maintaining its optimal health while achieving a flatter belly in no time. Even small changes in daily habits can make a big difference in the long run," Nanavati concludes.
READ MORE: 3 Simple Habits Weight Loss Experts Swear By For A Flat Stomach