This Is the Best Carb To Eat If You Want To Lose Belly Fat

Leigh Weingus
·4 min read
7

For decades, carbs have been considered the "enemy" of weight loss. While it's true that you're probably not going to lose weight or belly fat if you load up on candy and bagels, carbohydrates are essential in the functioning of our bodies. And in some cases, they can actually help you lose belly fat.

Losing belly fat is important not just because it's annoying to deal with. Excess belly fat is linked with cardiovascular and metabolic issues and Type 2 diabetes.  With that in mind, we talked with registered dietitians to find out if they recommend carbs for belly fat loss—and the answer is yes.

The Best Carb To Eat If You Want To Lose Belly Fat

If oatmeal is part of your regular breakfast rotation, we have great news for you: this carby meal can help you lose belly fat, and you might want to eat more of it. "Oatmeal has so much fiber that it helps keep us full, which prevents us from overeating," says Vanessa Dyer, RDN. "The fiber also helps slow digestion of the carb so there is no rapid increase of blood sugar levels."

As for other carbs you should every day (or most days) if you want to lose belly fat, Dyer also recommends fruit and quinoa. While fruit has natural sugar in it, the amount of fiber and vitamins it contains makes up for that. Edibel Quintero, a registered dietitian with HealthInsider, adds that quinoa is a complete protein as it contains all the essential amino acids, making it different from other grains. "Quinoa's high protein content keeps you fuller for an extended period of time and curbs hunger, helping you lose belly fat," she explains.

Related: 17 Best Exercises to Lose Belly Fat

The Top Foods To Avoid If You Want To Lose Belly Fat

Of course, we don't only come bearing good news. There are many, many carby foods that will contribute to belly fat. The first one to steer clear of, Quintero says, is baked goods. "Baked goods are loaded with refined sugar and preservatives with low nutritional value that quickly add up to tons of calories and contribute to fat around your abdominal region," she says.

Fried foods and sugar-sweetened beverages are a no-go as well. "Fried foods contain a lot of calories and a heavy amount of oil," Quintero says. "Sodas and sweetened beverages quickly raise and decrease your blood sugar levels, making you feel hungry quickly and compelling you to eat more, which disrupts weight loss goals."

Related: 30 Ways To Lose Belly Fat

Other Foods To Eat If You Want To Lose Belly Fat

So, we know which carbs can contribute to belly fat loss, and which ones can help you lose it. But what other foods should you eat if you want to lose belly fat? Quintero suggests avocados. "When you're going for a diet that focuses on losing weight, particularly belly fat, you'll want to make sure to incorporate avocados," she says. "They contain mono-saturated fats that prevent blood sugar spikes that further instruct your body not to store fat around the belly."

Salmon is another great pick, she says. "Salmon contains omega-3 fatty acids in abundance, which can help you to lose belly fat faster as these compounds speed up the metabolism."

Related: 65 Best Salmon Recipes

Chia seeds can help too. "Chia seeds are packed with high fiber that keeps you fuller for longer and can help curb unhealthy snacking," Quintero says. "Chia seeds also contain omega-3 fatty acids that aid in weight loss. The best thing about chia seeds? You can add them to just about anything, from water to oatmeal and yogurt."

Dyer adds that when you're trying to lose belly fat, protein and vegetables are your best friend. "Protein and fiber keep you full," she says. "Assuming someone isn’t eating fried zucchini or fried chicken every day, that is."

Long story short: If oatmeal isn't part of your diet, it's time to load up on the overnight oats and steaming bowls of oatmeal with chia seeds. You might be surprised by what an impact this simple tweak has on your efforts to lose belly fat.

Next up: How to Lose Belly Fat Naturally

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