1. Potato chips
It's probably not surprising to hear that potato chips can take a toll on your overall health. Nevertheless, many of us keep this snack stocked in our pantry anyway—but Garrico says you should definitely consider tossing this calorie-laden food in the trash if you want to avoid belly fat.
According to him, these oily chips are "your worst enemy, especially if you are trying to reduce belly fat." This is largely due to the fact that they're highly processed, which means that they're devoid of practically all nutritional value. In turn, they'll load your body up with fat and calories without providing anything that it really needs; this is known as an "empty calorie" food.
In addition to the fact that they can lead to belly fat, it's also worth noting that "potato chips are mostly salt," and "salt makes your body retain water, making it seem bloated" among other risks. Just another reason they should be avoided if you want a flat stomach!
2. Processed energy bars
This one might come as a surprise to people who consider granola bars, protein bars, and other forms of energy bars as a quick and, well, energizing way to fit a meal into your day when you're on the go. However, Hunnes warns that you shouldn't be fooled by the marketing. As it turns out, these bars are frequently packed with ultra-processed carbs that can be detrimental to your health and lead to belly fat over time.
She explains that processed carbs "provide no nutritional benefit" and "are often devoid of vitamins and minerals, antioxidants, and anti-inflammatory compounds." Ultimately, this can result in a slower metabolism due "insulin spikes, increases in IGF-1, an inflammatory marker, and increases risk for chronic diseases and deposition (fat storage) of calories in the body." Yikes!
For these reasons and more, it's best to clean energy bars out of your pantry and reach for actual energizing snacks; Hunnes suggests whole grains, nuts, seeds, legumes, fruits, and vegetables in their natural, unprocessed forms.
3. Donuts and other pastries
Speaking of processed carbs... if you have donuts or other processed pastries in your pantry right now, it might be a good move to pitch them, especially if you're trying to lose weight. Like processed energy bars, these can lead to a range of health issues, including an increase in belly fat.
"Donuts are highly processed, and eating highly processed foods regularly can cause weight gain and has been linked to multiple chronic diseases," Chatfield tells us.
One of the main issues at hand with this food is the amount of sugar it packs in. It's no secret that sugar can lead to serious health risks over time. "Donuts are high in sugar and eating too much sugar can lead your body to produce too much insulin, causing inflammation," Chatfield says.
In addition to all that sugar, donuts and other pastries are also a major source of extra calories. "Consuming 'extras' high in calories can easily lead to weight gain," she warns. All in all, it's best to stick to healthier sweet treats—your body will thank you.