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Foods to Cut Out to Lose Weight In a Sustainable Way

Losing weight isn’t an easy feat. One needs guidance, consistency, and a whole lot of patience. If you ever came across a diet plan that promises you can lose a massive amount of weight within a span of weeks or months, I’d suggest that you turn away and never look back!

Fad diets and promises that tag along with them are usually unreliable. If you lose weight through these, there is a high chance you will gain back all the fat, and maybe even more than before. A rather wise approach to losing weight is eating a healthy balanced diet and adding exercise to your routine. If you do one but not the other, you may not see the results you are looking for. You need a balanced equation. Eating fewer calories, consuming healthy balanced meals, and moving more are the steps you must take to lose weight.

This article sheds light on some foods to cut out to lose weight. Understanding which foods help you cut belly fat and overall fat is important. A deeper evaluation of each one can help you make the right decisions when creating your diet plans.

What Foods to Cut Out to Lose Belly Fat?

Too much belly fat, specifically visceral fat which surrounds your abdominal organs, can increase your risk of some chronic diseases (15). Although losing fat from this part of your body is difficult, there are some things you can do if you want to reduce the extra abdominal fat. The following are 5 foods to stop eating often if you are trying to lose weight around your belly:

Potato Chips

Munching on a bag of chips while watching your favorite show is a pastime of many people. And while it brings pleasure your way, it also contributes to an undesired reality –belly fat.

See also
Low-Calorie Breakfast Recipes For Weight Loss

First, you must learn to limit the unhealthy snacks in your diet, for example the salty potato chips. They are high in fat and calories while not being very filling.  They are also full of salt, which can make your body hold onto extra water.


Sodas have a high amount of added sugar and very few nutrients. Consuming these beverages can add calories to your diet and no significant health benefits.

The 2020–2025 Dietary Guidelines for Americans suggest limiting calories from added sugars to less than 10% of the total daily calorie intake, which translates to 12 teaspoons for a diet containing 2000 calories per day (8). This guideline also concluded that an average person in the US consumes about 17 teaspoons of added sugar daily. About 50% of this sugar comes from sweetened beverages.

Choose water or other zero calorie beverages over sugary drinks to avoid extra sugar and stay hydrated. This is a simple change that can make a big difference in your health. You can flavor still or sparkling water with lemon or lime, or even switch to diet soda if you miss the taste of your favorite fizzy drinks. 

If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!

Fried Foods

Whether you are eating home-cooked french fries or fried chicken, it is doing less good to your body because it is deep fried. A 2011 study found a correlation between fried foods and being overweight (12).

Greasy fried foods are indeed a delicious indulgence. They make you feel full but aren’t a good thing to eat too often. Scientists have found that people who eat a lot of fried foods are at higher risk of health problems like heart disease and type 2 diabetes (2). It is preferred to eat fried foods only once in a while. Instead of deep frying, try cooking with healthier methods like stir-frying, roasting, baking, grilling, or steaming. You can also use healthier oils like olive or coconut oil.

See also
Vegan Protein Shakes For Weight Loss: Do They Work?


Donuts, cookies, and cakes are loaded with added sugars. And although you are tempted to dive into the creamy indulgence, you may feel hungry a short while later. Such foods fail to keep you full. If you do eat donuts once in a while, try to stick to just one. A single glazed doughnut has 260 calories, while a whole box has a whopping 3,120 calories. To burn off that many calories, a 200-pound person must run about 25 miles (16).

Eating too much added sugar is closely linked with obesity and being overweight (11). If you are wondering what to eat to lose belly fat in one week, you should remove sugary foods from your everyday routine and save them for an occasional treat.

Ice Cream

Loaded with high amounts of calories and added sugars, ice cream is one of the most calorie-dense items you could have in your diet. It is okay to have a little ice cream sometimes, but eating more than you planned is easy. Put a small amount in a bowl instead of eating it directly from the container to avoid overdoing it.

Instead, go for frozen foods as an alternative for your sweet tooth or Greek yogurt with fresh fruits. Another option is to make healthier ice cream at home with fruits, nuts, yogurt, and whole grains.

There is no way to make your belly fat go poof. You may be trying to fight those cravings and consume more healthy foods to achieve your target. It doesn’t help to cut such foods entirely out of your diet, because it is natural to want what is off-limits. Instead, eat mostly healthy, balanced meals, while leaving some room for the “sometimes” foods. 

See also
Top 10 Best Frozen Meals For Weight Loss You Should Try Today

foods to cut out to lose weight  

What Are the 3 Foods to Quit?

Different approaches to weight loss can work for different people. It can be as simple as eating smaller portions and moving more. However, some specific foods tend not to be helpful for weight loss goals.

Here are 3 foods you may want to subtract from your diet plan if you are trying to lose weight:

Baked Goods

Baked goods like pastries, cookies, and premade desserts have a lot of added sugars and fats, with little protein or fiber. This makes them high in calories but not very filling. They tend to contribute to an overall higher calorie intake, which is unlikely to promote weight loss. . 

Sugary Breakfast Cereals

Most sugary breakfast cereals contain a lot of added sugar but lack fiber, protein, and other nutrients. They won’t keep you full or energized for long (1).

Instead, choose rolled, quick, or steel-cut oats and add berries, and seeds, and/or nuts for a filling, weight-loss-friendly breakfast. You can also use high-protein milk, Greek yogurt, or protein powder to boost the protein content. If you like cold breakfast cereals, choose one that is high in protein and fiber, while being low in added sugar.

Processed Meat

Examples of processed meats are bacon, deli meat, sausage, and hot dogs. This means that manufacturers have either cured, salted, or smoked them. This is done to preserve the meat or add flavor. A 2014 meta-analysis covered over 1.1 million participants (7). It was discovered that those who eat more red and processed meat were more likely to have obesity, a higher BMI, and larger waist circumference. 

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4 Meals Under 300 Calories To Cook When You're On a Weight Loss Diet

Red and processed meats are also associated with an increased risk of certain cancers.  Having them occasionally is okay, but try not to eat them too frequently. Eating these meats often may also increase the risk of chronic illnesses such as heart disease and type 2 diabetes (14).

Read more: The Ice Hack to Lose Weight: Is There Science to Support the Claims?

fWhat Are 20 Foods That Burn Fat?

Now that you know a little about the foods to limit or avoid, check out the list of foods to eat more often when trying to lose weight:

  1. Eggs
  2. Oats
  3. Lean meats
  4. Fatty fish
  5. Seeds and nuts
  6. Legumes
  7. Berries
  8. Avocados
  9. Cruciferous vegetables
  10. Leafy greens
  11. Greek yogurt
  12. Green tea
  13. Apples
  14. Chilli peppers
  15. Coffee
  16. Grapefruit
  17. Quinoa
  18. Cinnamon
  19. Ginger
  20. Water

Planning your meals and being mindful of what you eat can help you cut down on calories and lose weight. If you experience any problems after changing your diet, talk to your doctor or weight management team to ensure you get the right nutrients.

foods to cut out to lose weight  

What 3 Foods Burn the Most Fat?

There is no food that directly burns fat. Eating fewer calories than you burn every day is how you burn body fat. Some foods that can help you achieve a calorie deficit include fruits, vegetables, whole grains, legumes, as well as the following:


Yogurt products can have different nutritional values. Plain yogurt, including Greek-style yogurt, is the healthiest option. It contains vitamins, minerals, and probiotics, which are good for your gut. It is rich in protein while being low in sugar, as long as you choose plain unflavored varieties.

A 2014 study published in the Nutrition Journal found that eating an afternoon snack of yogurt high in protein helped control appetite, reduced hunger, and reduced food intake afterward (3).

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8 Weight Loss Tea Options With Science to Support the Pound-Slashing Claims


Nuts are another weight loss food you can add to your diet if you want to lose weight. They are packed with protein and healthy fats, which are great for keeping hunger at bay for a long time. The good news is you can add nuts to your diet without gaining weight. For instance, a 2011 Journal of Nutrition and Metabolism study found that adding nuts to people’s diets for 12 weeks improved their overall diet quality without any weight gain (10).

Coconut Oil

Coconut oil is rich in medium-chain triglycerides (MCTs), a type of fat that may offer various health benefits. A 2015 analysis of several studies published in the Journal of the Academy of Nutrition and Dietetics suggested that MCTs might contribute to weight loss. Still, more research is needed to confirm this (4). Some scientists think that MCTs can boost energy expenditure and reduce fat storage in the body.

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  • What are the 5 worst foods for belly fat?

Sugary drinks, donuts, ice creams, potato chips, and fried foods are among the foods to limit or avoid when losing belly fat.

  • What 4 foods fight belly fat?

Eating more fatty fish, foods high in soluble fiber (like fruits, vegetables, and whole grains, and legumes), protein-rich foods, and probiotic foods may help fight belly fat.

  • What burns the most belly fat?

A combination of factors work together to burn the most belly fat. You have to make sure that you consume  a healthy balanced diet with a variety of foods from all food groups. At the same time, you should focus on exercise and stress management to ensure your body can maintain a healthy weight.

  • Is rice good or bad for weight loss?

Rice can be good for weight loss, depending on the type and how it is prepared. Brown rice, especially, can be beneficial due to its higher fiber content, but white rice is also fine to eat when in appropriate portion sizes, depending on your individual nutritional needs and goals. 

The Bottom Line

Keep in mind – no single weight loss plan works for everyone. Every person has a unique body, and each has different demands. Still, you should learn the primary rules of maintaining a healthy body weight.

While there are some foods you may want to cut out to lose weight, focusing on a balanced diet with plenty of whole grains, lean protein, fruits and vegetables, and regular exercise, is more effective than simply relying on a specific list of “fat-burning” foods. Some foods might be higher in calories, less filling, or lack essential nutrients like fiber and protein, which are important for weight management.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Breakfast Cereals: Healthy or Unhealthy? (2023,
  2. Eating fried foods tied to increased risk of diabetes, heart disease (2014,
  3. Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women (2014,
  4. Effects of Medium-Chain Triglycerides on Weight Loss and Body Composition: A Meta-Analysis of Randomized Controlled Trials (2015,
  5. Fats and Cholesterol (n.d.,
  6. Final Determination Regarding Partially Hydrogenated Oils (Removing Trans Fat) (n.d.,
  7. Is there a relationship between red or processed meat intake and obesity? A systematic review and meta-analysis of observational studies (2014,
  8. Make Every Bite Count With the Dietary Guidelines (2020,
  9. Neural mechanisms underlying the role of fructose in overfeeding (2021,
  10. Nuts Improve Diet Quality Compared to Other Energy-Dense Snacks While Maintaining Body Weight (2011,
  11. Obesity, Sugar and Heart Health (n.d.,
  12. Review on deep-fat fried foods: physical and chemical attributes, and consequences of high consumption (2024,
  13. Trans-Fatty Acids Aggravate Obesity, Insulin Resistance and Hepatic Steatosis in C57BL/6 Mice, Possibly by Suppressing the IRS1 Dependent Pathway (2016,
  14. Unprocessed Red and Processed Meats and Risk of Coronary Artery Disease and Type 2 Diabetes – An Updated Review of the Evidence (2012,
  15. Why belly fat is dangerous and how to control it (2020,
  16. Worst Foods for Your Belly (2022,