As much as we would like to try, targeting specific areas of the body to achieve fat loss will never quite offer the results we’re looking for. There’s no magic arm exercise or diet you can follow to lose excess weight from there alone, and it follows that there’s no solution for spot reducing belly fat as well. However, despite the undeniable truth that weight loss must be a full body endeavor rather than choosing where fat loss comes from, there are still many diet and exercise plans which claim to eliminate belly fat and create the body of your dreams.
To debunk these misconceptions, we spoke with registered dietitian Trista Best who outlined the four diets that don’t necessarily guarantee fat loss so you can create a well-rounded approach to reaching your goals that does hinge on a flatter stomach.
Calorie Counting
Calorie counting is often turned to as a diet that can feel less intense than following a program or cutting out major food groups. That being said, focusing on the numerical value of food rather than the quality of the ingredients will not necessarily provide the weight loss results you may be hoping for as calories aren’t the only factor that plays into seeing progress. “This form of dieting is one of the most ineffective and unsustainable ways to target and lose belly fat. This is largely due to the fact that unhealthy foods like processed health foods and unhealthy fats can still be consumed as long as they are within your calorie requirements,” explains Best. Instead, she suggests paying more attention to the quality of the food you’re consuming, eating fruits and veggies as well as complex carbs and lean protein rather than counting calories.
Counting Macros
Counting macros is slightly more intensive than counting calories, and while your macros can be adjusted to allow for weight loss, this plan can still allow for overindulgence or restriction which will limit the success you can have with burning fat. “Counting macros will not help you target belly fat because it is not a dietary pattern focused on food quality or quantity,” notes Best. “It can certainly help with weight loss if macros are calculated for that purpose, but addressing belly fat specifically isn’t what it’s designed to do.” This method of eating is not intrinsically unhealthy and may help you achieve full body weight loss over time, but it’s also not likely sustainable for long term results as it requires you to measure and weight every item of food you consume throughout the day.
Vegan
Overall, a vegan diet can be great for improving your wellness and promoting the consumption of more fruit and vegetables. However, the reality is that as the vegan diet becomes more popular, the sheer volume of junk food options also rises. “There is a plethora of vegan foods that are also processed junk foods that contain empty calories and prevent weight loss. Going vegan is great for health and weight loss, but clean vegan should be your focus because the quality of food matters most,” explains Best. Instead of becoming vegan for the weight loss opportunity, this diet should be more of an ethical choice, and to see weight loss results you have to make the intentional decision to make healthy choices with this eating plan as well.
Keto
The keto diet is one that boasts great weight loss results, but not only does it not target belly fat, but it is also not sustainable for a long-term lifestyle. “Keto requires the dieter to consume a large amount of fat and most often this is not from healthy fat sources. When saturated fat is consumed in significant amounts on keto the result may be ketosis and weight loss, but belly fat specifically will be more difficult to achieve,” warns Best. Although healthy fat does certainly hold a place in any balanced diet, it should not be the primary focus of your eating habits and is unlikely to offer you the results you’re after, while simultaneously being difficult to stick to as carbs are a necessary addition to your day for adequate energy.
