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The 9 Foods That Make Belly Fat Worse and What to Eat Instead

These common foods could be sabotaging your efforts to slim your waistline.

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Reducing belly fat is a common goal, but certain foods can make it harder to achieve. Processed, high-sugar and refined-carb options can lead to bloating, blood sugar spikes, and fat storage around the midsection. By replacing these culprits with healthier alternatives, you can support digestion, improve metabolism, and work toward a flatter stomach. Here are nine foods to avoid and their better replacements for lasting results.


Sugary Cereals

Healthy,Oatmeal,Served,With,Berries,,Chocolate,Chips,,Almonds,And,Honey.Shutterstock

Sugary cereals are loaded with refined carbs and sugar, causing blood sugar spikes that promote fat storage. Swap them for oatmeal topped with fresh fruit and a sprinkle of nuts. The fiber and protein in this alternative keep you full and stabilize your blood sugar levels.

White Bread

Sliced,Rye,Bread,On,Cutting,Board.,Whole,Grain,Rye,BreadShutterstock

White bread lacks fiber and nutrients, leading to quick digestion and hunger soon after eating. Replace it with whole-grain or sprouted bread, which provides fiber to improve digestion and promote a steady release of energy.

Fried Foods

Air,Fryer,Grilled,Chicken,Wings,On,White,Plate,served,With,KetchupShutterstock

Fried foods are high in unhealthy fats and calories, making them a major contributor to belly fat. Instead, bake or air fry your favorite dishes. Roasted vegetables or air-fried chicken wings deliver the same satisfaction without the added fat.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Soda

Homemade,Lemonade,With,Lemon,And,Mint,In,Mason,Jar,OnShutterstock

Regular soda is packed with sugar and empty calories that encourage belly fat. Replace it with sparkling water infused with citrus or herbs. This alternative is refreshing, hydrating, and free of added sugars.

Candy Bars

Dark,Chocolate,Pieces,With,Roasted,Almonds,Scattered,Around,On,BrownShutterstock

Candy bars are calorie-dense and lack nutrients, making them a poor snack choice. Instead, reach for a handful of almonds or a piece of dark chocolate. These options satisfy cravings while providing healthy fats and antioxidants.

Potato Chips

Spicy,Crispy,Roasted,Chickpeas,With,Paprika,,Curry,And,Hot,ChiliShutterstock

Potato chips are high in fat and salt, leading to bloating and cravings. Replace them with roasted chickpeas or popcorn seasoned with spices. These snacks are crunchy, flavorful, and lower in calories.

Ice Cream

Bowl,Of,Fresh,Greek,Yogurt,With,Jam,And,Frozen,BerriesShutterstock

Ice cream is full of sugar and fat, making it a dessert that easily adds to belly fat. Swap it for Greek yogurt topped with frozen berries. This alternative is creamy, satisfying, and packed with protein.

Sweetened Yogurt

Ceramic,Bowl,With,Plain,Yoghurt,And,Berries,On,The,Table.Shutterstock

Flavored yogurts often contain as much sugar as a candy bar. Opt for plain Greek yogurt and add your own fruit or a drizzle of honey. This gives you control over sweetness and boosts your protein intake.

RELATED: 10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

Alcoholic Cocktails

Two,Glasses,Of,White,Wine,On,Wooden,Barrel,,Close,UpShutterstock

Cocktails like margaritas and daiquiris are loaded with sugar and calories. Replace them with a glass of dry wine or sparkling water with lime. These options are lighter and less likely to contribute to fat storage. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Reducing belly fat is a common goal, but certain foods can make it harder to achieve. Processed, high-sugar and refined-carb options can lead to bloating, blood sugar spikes, and fat storage around the midsection. By replacing these culprits with healthier alternatives, you can support digestion, improve metabolism, and work toward a flatter stomach. Here are nine foods to avoid and their better replacements for lasting results.


Sugary Cereals

Healthy,Oatmeal,Served,With,Berries,,Chocolate,Chips,,Almonds,And,Honey.Shutterstock

Sugary cereals are loaded with refined carbs and sugar, causing blood sugar spikes that promote fat storage. Swap them for oatmeal topped with fresh fruit and a sprinkle of nuts. The fiber and protein in this alternative keep you full and stabilize your blood sugar levels.

White Bread

Sliced,Rye,Bread,On,Cutting,Board.,Whole,Grain,Rye,BreadShutterstock

White bread lacks fiber and nutrients, leading to quick digestion and hunger soon after eating. Replace it with whole-grain or sprouted bread, which provides fiber to improve digestion and promote a steady release of energy.

Fried Foods

Air,Fryer,Grilled,Chicken,Wings,On,White,Plate,served,With,KetchupShutterstock

Fried foods are high in unhealthy fats and calories, making them a major contributor to belly fat. Instead, bake or air fry your favorite dishes. Roasted vegetables or air-fried chicken wings deliver the same satisfaction without the added fat.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Soda

Homemade,Lemonade,With,Lemon,And,Mint,In,Mason,Jar,OnShutterstock

Regular soda is packed with sugar and empty calories that encourage belly fat. Replace it with sparkling water infused with citrus or herbs. This alternative is refreshing, hydrating, and free of added sugars.

Candy Bars

Dark,Chocolate,Pieces,With,Roasted,Almonds,Scattered,Around,On,BrownShutterstock

Candy bars are calorie-dense and lack nutrients, making them a poor snack choice. Instead, reach for a handful of almonds or a piece of dark chocolate. These options satisfy cravings while providing healthy fats and antioxidants.

Potato Chips

Spicy,Crispy,Roasted,Chickpeas,With,Paprika,,Curry,And,Hot,ChiliShutterstock

Potato chips are high in fat and salt, leading to bloating and cravings. Replace them with roasted chickpeas or popcorn seasoned with spices. These snacks are crunchy, flavorful, and lower in calories.

Ice Cream

Bowl,Of,Fresh,Greek,Yogurt,With,Jam,And,Frozen,BerriesShutterstock

Ice cream is full of sugar and fat, making it a dessert that easily adds to belly fat. Swap it for Greek yogurt topped with frozen berries. This alternative is creamy, satisfying, and packed with protein.

Sweetened Yogurt

Ceramic,Bowl,With,Plain,Yoghurt,And,Berries,On,The,Table.Shutterstock

Flavored yogurts often contain as much sugar as a candy bar. Opt for plain Greek yogurt and add your own fruit or a drizzle of honey. This gives you control over sweetness and boosts your protein intake.

RELATED: 10 Hidden Sugars in Everyday Foods You’re Probably Overlooking

Alcoholic Cocktails

Two,Glasses,Of,White,Wine,On,Wooden,Barrel,,Close,UpShutterstock

Cocktails like margaritas and daiquiris are loaded with sugar and calories. Replace them with a glass of dry wine or sparkling water with lime. These options are lighter and less likely to contribute to fat storage. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose belly fat? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. “Losing belly fat specifically tends to be really tricky for a lot of people on their weight loss journey,” she explains. “But when you use these five golden rules, it can help you to absolutely break through that plateau.” She explains that they are helpful in addressing both visceral and belly fat and starts by addressing the differences between them before launching into the rules.


This Is What Belly Fat Is

“First things first, we need to differentiate between visceral fat and belly fat,” she says in her post, admitting that most people believe they are the same thing, but they aren’t. “What most people know as belly fat is the fat that's stored in the subcutaneous level of the body, which means that it's going to be stored just below the skin. This type of belly fat is the type that you usually will visually see. It will feel what you expect typical body fat to feel like, so it might feel a little bit squishy, or you might be able to physically grab it,” she says.

And, Here Is What Visceral Fat Is

Visceral fat is something entirely different. “It still is fat that's stored in the belly area, but visceral fat is stored in the viscera, AKA around the organs. So, visceral fat will look more like a protruding belly, and you actually don't usually see a lot of the fat on the outside when you have a lot of visceral fat. So the belly might feel really hard, but it's protruding because the fat is stored behind the muscle and within the organs themselves,” she explains. “Visceral fat is much more dangerous for your health than belly fat. In fact, you can have a lot of visceral fat but not appear overweight. She explains that “belly fat that's within the body can cause a lot of issues for organs, can make the organs not function as well, can lead to issues like fatty liver or cirrhosis.”

Golden Rule 1: Watch Out for Fructose

The first golden rule is to watch out for fructose. “Fructose is a type of sugar. It makes up half of just regular table sugar. You have glucose and fructose. Glucose can be readily used throughout the body, whereas fructose needs to be broken down by the liver in order to actually use it. And because of this one, we eat a lot of foods that are really rich in fructose. It can essentially clog up the liver and cause the liver to store that extra fructose as fat on the outside of the liver, AKA the visceral fat. So by greatly limiting the amount of fructose that you're eating in a day, it can really help to alleviate that pressure that's on the liver to break that fructose down,” she says.

Avoid Sweetened Drinks and Processed Food

What are the foods highest in fructose? Sweetened drinks “by far the highest level of fructose that you will have,” she says. “Think of things like sodas or sweetened coffee, sweetened teas, and then fruit juice, which will also be high in fructose and energy drinks. Those are really loaded with sugar. Pretty much anything that has a lot of added sugar in it is also going to have a bunch of fructose in there, too. Other processed foods are also going to be pretty high in fructose if it has added sugar. So just by avoiding mostly processed or altered processed foods and sweetened drinks, you're inherently gonna be avoiding a lot of that fructose.”

Golden Rule 2: Walk More and Sit Less

The second golden rule is to make sure that you walk more and sit less. “A study has found that the more you sit, and in this case, they were talking about sitting and watching TV, but that could translate to sitting at a desk or sitting and scrolling through your phone, but the more that you're sitting in general, the more visceral fat that you will accumulate,” she says.

Try Taking Three Short Walks a Day

The study also found that the more you exercise, the less visceral fat that you have, “but just a morning workout won't cut it,” she said. “If you work out in the morning and then you sit for the rest of the day, you can actually still get those negative impacts of sitting all day, which can result in more visceral fat. So, the morning workout is fantastic. But on top of that, walking throughout the day and breaking up those sedentary moments can really help to contribute to reducing the visceral fat.” She breaks up her workouts into “at least three different parts of the day,” she says. In the morning, she goes for a walk, then another at lunchtime, and then after dinner. “You could also use something like a Fitbit that will remind you to get up every hour and get a minimum of 250 steps in, which really helps to make sure that you're not sitting for longer than an hour at a time. And 250 steps is really only like two minutes of walking around.”

Golden Rule 3: Limit Alcohol

The third golden rule is to limit alcohol, as its “impact on visceral fat works pretty similarly to fructose because they both have to be broken down by the liver and if we have a lot of it, it can overload the liver and lead to those visceral fat issues,” she says. “In fact, when you get fatty liver buildup from non-alcoholic sources, it's known as non-alcoholic fatty liver disease. That's going to be more like the sodas and sweetened drinks. Whereas if you get the fat buildup from alcohol, that's known as alcoholic fatty liver disease. They work in a very similar fashion, but both have the end result of increasing fat.”

RELATED:Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

Stick to One to Three Drinks a Week

She adds that drinking alcohol negatively impacts weight loss in general in a few ways. “One is that it really negatively impacts sleep, and poor sleep leads to increased hunger hormones the next day. It also leads to increased cravings for sugary, starchy foods. So, it sets you up for failure the next day after you had alcohol the previous night. That poor sleep can also increase the stress hormone cortisol, which tends to cause weight gain, specifically around the belly,” she says. “Overall, limiting alcohol, and of course, making sure that the alcohol that you do choose is zero or low sugar, is very important when addressing belly fat. So if reducing that visceral or belly fat is a big goal of yours, then really reducing alcohol preferably to no more than one to three drinks per week is a really, really important golden rule.”

Golden Rule 4: Reduce Stress

The fourth golden rule is stress reduction, as high cortisol has been linked to belly fat, “but it's important to know that we can have stressors in multiple different forms,” she says. “It's not just the typical type of emotional stress that most of us are familiar with, but it's also physical stress too. When we're looking to reduce stress levels, it's not really to eliminate it but to balance it because some level of stress is actually good for our body. We just don't want to overdo it. We want times where we get these little spikes of cortisol, but we also want it to naturally come down and have periods of rest and repair as well.”

Don’t Overdo It with Exercise

This is where having a balanced approach to exercise is key. “This is something I notice a lot with people who just really love to exercise, is that they can tend to overdo it. Maybe they're just not having a day off. They're working out every single day. They're running every single day. In order to actually see the benefits of exercise, especially when you're looking at it from strength training or running perspective, we need to have active rest days off where we're just walking and maybe stretching,” she says. She notes that running too much can elevate cortisol levels per science. “We need to make sure that we're actively adding in those active rest days for our body to rest and recover. So, not too much, not too little. We need to find something right in between.”

RELATED:This Coach Stopped Running and Lost Her Puffy Face With 30-Minute Workouts

Golden Rule 5: Eat Protein, Fat, and Fiber

The fifth golden rule is to eat protein, fat, and fiber. “Sugar is a really important thing to reduce when we are focused on losing belly fat, especially visceral fat, which means that reducing the cravings for sugar is a really important step. Eating enough high-quality sources of protein, fat, and fiber helps you raise our satiety hormones, which shuts off cravings for sugar,” she says.

Stick to Quality Protein Sources

“Plus, when we eat enough protein, it helps our body to hold onto muscle during that weight loss process so that you don't get that slower metabolism as you're losing weight,” she says. Also, look for sources of fiber in whole foods. “Studies have found that diets that are low in fiber lead to a lot more visceral fat than those that are higher in fiber. There have also been studies showing that increased intake of quality protein helps lower belly fat as well, and quality is what really matters.” She notes that while peanut butter “technically has protein,” it's “a very poor quality source of protein,” she says. “Make sure that when you are eating protein, fat, and fiber to help achieve a belly fat loss goal, you are really focused on quality sources. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.


High-Calorie Coffee Drinks: The Hidden Calorie Trap

In his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.

Pizza: The Perfect Storm of Calories

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden tableShutterstock

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

French fries or potato chips with sour cream and ketchupShutterstock

"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Lots of people believe that you can crunch your way to a flat belly, but that isn’t the case. Health experts regularly use the phrase,“Abs are made in the kitchen,” for a reason. If you want a tight midsection, you need to change your diet. Zara Kai (@theneptunianbaby) is a diet and weight loss influencer who specializes in helping people transform their body in 30 days using herbs and raw food. In a recent viral video she claims that avoiding certain types of food will get you a slender waistline ASAP.


Zara Claims That Many People Are Wrong About What It Takes to Have Flat Abs

Zara_Kai_theneptunianbaby7neptunianbabyyy/Instagram

“The reason why you don't have a flat tummy is not because you don't go to the gym. It's not because you didn't order your flat tummy tea. It's not because you don't drink apple cider vinegar. It's not because you're not in a calorie deficit,” claims Zara at the start of the clip.

Related: 3 Proven Workouts for Enhanced Bust Firmness

She Says “Inflammatory Foods” Like Pasta and Sugar Are the Culprit

Close up Chicken Parmesan and spaghetti in a plate. Low angle view. Macro shot with focus stacking.Shutterstock

“It is because of the foods that you're eating,” she says. “Your diet is inflammatory if you eat pasta, heavy starches, bread, gluten, refined sugar, flour,” she continues. “If you are eating these heavy foods, even processed foods, your stomach is not going to be flat.”

She Also Says to “Stop Eating Every Hour”

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

Timing is also key, she says. “Stop eating every hour. Let your body digest your food. You'll be okay,” she continues. “If you want results, you need to put in the work to get the results, and it's that simple, you guys. It's a simple equation.”

An RDN Says You Don’t Have to Cut These Things Out, But Eat Them in Moderation

Young girl showing sporty belly against the sea on the beachShutterstock

The Body Network asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her claims. “I have a flat stomach and I eat bread and pasta,” she says. “You don’t have to completely avoid these foods, but you do need to put in the work. I do agree with that.” You can eat gluten, bread, pasta, and even some dessert, “but it is about how MUCH you are eating those things, especially all at one time.”

Related: 10 Ways Functional Nutrition Strategies Will Transform Your Body

Don’t Eat Too Much in One Sitting

Romantic couple is cooking on kitchen. Handsome man and attractive young woman are having fun together while making salad. Healthy lifestyle concept.Shutterstock

You should also “spread your food out and don’t eat too much in one sitting,” Collingwood adds. “You also need to balance what you are eating with exercise so you can build and maintain muscle and burn any excess calories to prevent gaining body fat.”

💪🔥Body Booster: If you dramatically try cutting things out of your diet, like pasta, sugar, or processed foods, you might lose weight faster but you might be more likely to binge than if you exercise moderation.

Woman in oversize jeans on pastel green background
Shutterstock/Dmytro Flisak
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

TikTok influencer Andrew Holmes (andrewholmes79) is on a mission to educate people about how to FINALLY lose that pesky belly fat. Have you tried to reduce the belly bulge? Are you doing crunches and situps from dawn til dusk with no change in the stomach area? Are you beyond frustrated that no matter what, the belly fat won’t budge? You might be overcomplicating things. Here’s what Holmes has to say on the matter, plus real, expert-backed advice on how to get the abs of your dreams.


Sit Ups and Crunches All Day

@andrewholmes79

How to lose stubborn belly fat once and for all.

Holmes says to please stop doing endless crunches and situps if the only reason you are doing them is to get rid of belly fat. Unfortunately, it just doesn’t work that way. “To burn belly fat, you need 45 to 60 minutes of high-intensity cardiovascular activity (running, playing soccer or basketball, jumping rope, power-walking, etc.) on most days of the week,” medical weight management expert Karen Cooper, DO, tells the Cleveland Clinic. “You also need to reduce your intake of processed foods, fast foods and alcohol.”

Burning Belly Fat Specifically?

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

Holmes explains that once you start burning fat all over, eventually the fat on your stomach will burn off too. And it’s not just about hitting the gym, or eating well—try not to spend too much of the day sitting. “Staying physically active throughout the day as well as scheduling time for structured exercise may be even more important than diet,” say the experts at Harvard Health.

Related: Kelsey Wells Shows Off Toned Curves on Beach and Shares Her Nutrition Secrets

Pesky Genetics

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

Holmes makes the point that people are shaped differently—so your best friend, who might be doing the same diet and exercise, might lose fat from a different part of their body than you. That’s normal! "We know that women and men tend to store fat differently -- women have the ability to more easily store fat on the hips and legs, while men tend to accumulate fat around the abdomen to a higher extent," Mathias Rask-Andersen, Ph.D., tells Science Daily. "This has been attributed to the effects of sex hormones such as estrogen. But the molecular mechanisms that control this phenomenon are fairly unknown."

Yes, Abs Are Made In the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

Holmes makes the crucial point that if you don’t have control of your food, belly fat is going nowhere. One good way of simplifying your diet is by food prepping. “Food prepping, or preparing meals in advance, is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says celebrity trainer Kollins Ezekh. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

Related: I Lost 40 Pounds Eating Rice, and Here Is How You Can Too

Slow and Steady Wins the Abs

,Couple,fit,abs,muscle,beach,ocean,sea, fitnessShutterstock

As with all health and fitness goals, slow, steady work is key to a successful outcome. That means there are no shortcuts. “Be patient,” Holmes advises. Focus on good nutrition, stress management, don’t smoke, stay active, and be aware of how many calories you are taking in. Your abs won’t appear overnight but they’re under there, just waiting to make their debut.

💪🔥Body Booster: You WILL burn belly fat when you focus on burning fat all over.

Dr. Dan Obesity Expert
Copyright Dr. Dan/YouTube/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

“Microdosing” is a catchy term that is progressively being used by influencers and mainstream media. The overall concept is that lowering a dose of something – ranging from mushrooms to pharmaceutical drugs – somehow makes it healthier and more acceptable. Recently, people have even been discussing microdosing GLP-1 drugs, including Ozempic, Wegovy, and Mounjaro. However, according to one doctor, this isn’t a good idea. Dr. Dan Burton (@theofficialdrdan) is a “pharmacist by training and an expert in obesity management and medicine.” In a new YouTube video, he discusses the trend and reveals exactly why you should avoid it.

There Are Lots of Mixed Messages About Weight Loss Drugs

He starts off by explaining that there are a lot of mixed messages surrounding weight loss drugs. “A number of influencers and alternative clinicians first came out and said, Ozempic and Wegovy are dangerous. Then they started marketing various supplements of their own that naturally increased GLP-1 and are actually better than Ozempic and Wegovy. And now some of them have pivoted and are starting to say that, ‘Oh, you know what? You should actually only microdose Ozempic and Wegovy because that means it's, it's safer for you.’” He notes that the “opinions and marketing tactics” have “changed over time as we've got more and more wallets involved.”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

The Drugs Mimic the GLP-1 Hormone Naturally Produced by the Body

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

He continues to explain how the drugs work. “Ozempic, Mounjaro, Wegovy and so on are medications that mimic the GLP-1 hormone that is naturally produced by our body. GLP-1 naturally helps to regulate our blood sugars as well as our appetite and satiety feelings,” he said. While they have been “revolutionary not only for obesity management but also diabetes management”, there is a “subset of individuals on the internet that will come out ringing the alarm bells to say otherwise.”

Some People Want to Say the Drugs Are “Dangerous” and “Unnatural” and Are Marketing Their Own Alternatives

Valparaiso, IN USA - January 22, 2024: Wegovy semaglutide pens for treatment of chronic obesity, close upShutterstock

Some of them have “quickly labeled these medications as being dangerous, unnatural, and started marketing and pushing their own natural safer supplements,” he says. “But that really didn't last too long because these medications, Ozempic and Wegovy have been shown to be so effective that the supplements just don't even touch them in terms of the results and benefits that could be had. In fact, some of the supplements don't do anything at all.”

RELATED:20 Possible Ozempic Side Effects

And Now, Some Are Recommending Microdosing

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“Now some of them are pivoting and moving away from this,” he said. Enter microdosing, the concept of using just a little bit of the weight loss drug. “So what exactly is being sold? What is this microdosing of Ozempic actually mean?” he asks. He reveals that the usual starting dose of these drugs is 0.25 milligrams once a week. “What these alternative clinicians and such are saying is to take a dose that's much, much lower than that, but it's still the exact same medication just at a lower dose. It's not at a microdose, just a lower dose than what we usually use.”

While It Sounds “Safer and Fluffy” There Is No Science Backing It

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The smaller dose is “being branded in a different way to make it sound that it's safer and fluffy and everyone's gonna be happy. So it's not a healthier alternative, it's it's just a dosage adjustment. And there's nothing scientifically special about a micro dose. There is no data insights or anything like that that demonstrates the efficacy or better acceptability in that sort of thing of smaller doses,” he says.

Everybody Needs a Different Dose

WARSAW, POLAND-10 JAN, 2025: Ozempic is an anti-diabetic medication used for the treatment of type 2 diabetes and an anti-obesity medication used for long-term weight management.Shutterstock

He explains that because everybody’s body is different, it’s important to work with your own clinician to determine the proper dose. “Some people are going to get a great response at a very low dose, and it could be less than 0.25 milligrams or whatever the usual starting dose is,” he says. “Some people are gonna need a much higher dose to get a response and get the efficacy that we're trying to get out of the medication. And spoiler alert, that's because everybody is different.”

RELATED:What Happens to Your Body When You Stop Taking Ozempic

You Want It to Be Effective Without Side Effects

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“Ultimately, these medications have gotten so powerful that we want to figure out what's going to work for you so that we get the balance of the benefit of the medication, but it's not causing you to have horrible, terrible side effects that you can't tolerate and are ruining your life. And unfortunately for some people, they just can't tolerate the medication at all.”

He Says That Microdosing Ozempic Is Just “Marketing Fluff”

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“So microdosing as a concept sounds really fancy and such like that, but it's actually just marketing fluff. And really we should be using these medications with your healthcare team and various other resources that help you with lifestyle changes in management to find the dosage, the plan, and the thing that works for you,” he continues, adding that it’s “dicey” when “influencers and alternative clinicians who don't have any expertise with the actual medications or how to properly monitor individuals that are on these medications” start promoting their specific microdosing protocol or coaching program.

Consult with Your Doctor

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In conclusion, if you have been prescribed a weight loss drug, “you can skip the microdosing consultation with some alternative clinician. You just need to continue working with your healthcare team and provider in order to find the dose and such that works for you as well,” he says.

RELATED:20 Things to Avoid While on Ozempic

While They Might Lower Doses, It Needs to Be Up to an Expert

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugarShutterstock

“And yes, as a caveat, we may use lower doses or adjust things as someone gets to their maintenance weight,” he adds. “It might end up being a very low dose of one of these medications. But again, it should be done by clinicians that have the expertise and knowledge to properly monitor and dose adjust things for you.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Christine Stines christinestines
Copyright christinestines/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to shape up for Spring Break? Now is the time to get started. Christine Stines is a fat loss coach who helps “women balance blood sugar & burn fat with the help of natural supplements and fat loss plan,” she writes in her Instagram bio. In a new post, she reveals what to do if you want to be feeling confident in a swimsuit in a few months. “If I wanted to drop 25 pounds so I could rock my bikini by spring break (without weighing spinach), this is exactly what I would do,” she writes.

You Don’t Have to Track “Every Bite of Food”

“Here’s exactly what I’d do to lose 25 pounds by spring break without tracking every bite of food,’ she continues in the post. “First, realize weight loss for women is more than ‘eat less, move more.’ If that worked, it would’ve by now! Fat burning is all about blood sugar balance. Here’s what I’d do.”

Cut Out Sugar and Processed Foods

The first thing she recommends doing is cutting out sugar and processed foods. “This is crucial for balancing hormones,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Load Up on Protein and Fiber

Next, she recommends loading up on protein and fiber. “Key for blood sugar balance and feeling full! Aim for 0.8-1g of protein per pound of body weight and 25g of fiber daily,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Apple Cider Vinegar

Her third habit? ACV before meals. “Apple cider vinegar helps regulate blood sugar, slows digestion, and may reduce calorie intake,” she says. There is limited research that ACV may help to reduce high cholesterol and regulate blood glucose levels. However, it may damage the teeth or throat due to the acidity of the mixture. The best way to take it is by mixing one tbsp of ACV with water and drinking it through a straw.

Walk After Meals

Go for a walk after meals. “A brisk stroll within 30 minutes of eating lowers blood sugar and cortisol,” she writes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Limit Alcohol

She also discourages drinking your calories. “Limit alcohol,” she says. “Skip or reduce it for 6 weeks.”

Stop Eating 3 Hours Before Bed

When it comes to food, stop eating three hours before bed. “Late eating, especially carbs, promotes fat storage and impacts sleep,” she says.

Get Enough Sleep

Her final tip? Sleep seven to eight hours a night. “Just one extra hour can lead to consuming 162 fewer calories daily!” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dusty Young  Nutrition & Fitness Coach
Copyright dusty.coaches/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The age-old weight loss dilemma: How do you satisfy your hunger while cutting calories? Weight loss coach Dusty Young, who shed 100 pounds on his own journey, has cracked the code with a revolutionary approach that's taking social media by storm. The self-described "recovering fat kid" has compiled a game-changing list of 50 nearly zero-calorie foods that could transform your weight loss journey – and the best part? You can eat them virtually guilt-free.

"The math of weight loss is simple: you need to consume fewer calories than you burn," Young explains in his post. "But that doesn't mean you have to go hungry." His viral posts reveal a strategic approach to weight management that focuses on low-calorie, high-volume foods that keep you satisfied while maintaining a caloric deficit.

Young's method isn't just about what to eat – it's about how to eat smart. He advocates for loading up on nutrient-rich, filling foods that won't derail your calorie goals. His three-pronged strategy includes using these foods to bulk up meals, snacking on them between meals to manage hunger, and combining them with protein for lasting satiety.

Ready to transform your weight loss journey? Keep reading to discover all 50 zero-calorie foods (sorted by calories per 100g) that could change the way you think about dieting forever. Your path to sustainable weight loss starts here.

50.Cottage cheese (fat-free): 48 calories

Packed with protein and calcium, fat-free cottage cheese supports muscle maintenance and bone health. It's a creamy, satisfying addition to meals—spread it on toast, mix it into smoothies, or pair it with fruit for a balanced snack.

49.White fish (like cod): 48 calories

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Lean, high in protein, and low in calories, white fish like cod helps build muscle while keeping you full. Try it grilled with lemon and herbs for a light but flavorful meal.

48.Cranberries (fresh): 46 calories

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These tart little berries are loaded with antioxidants and vitamin C, great for immune support. Toss them into oatmeal, blend them into smoothies, or add them to a salad for a refreshing zing.

47.Raspberries: 45 calories

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With a high fiber content and natural sweetness, raspberries keep digestion in check while satisfying sugar cravings. Sprinkle them on yogurt or enjoy a handful as a low-calorie snack.

46.Blueberries: 45 calories

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Known for their brain-boosting antioxidants, blueberries are also packed with vitamin C. Eat them fresh, frozen, or blended into a protein shake for an easy nutrition boost.

45.Edamame (boiled): 44 calories

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A plant-based protein powerhouse, edamame is rich in fiber and essential nutrients. Snack on them with a pinch of sea salt or toss them into salads for extra protein.

44.Brussels sprouts: 43 calories

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These mini cabbages are loaded with fiber, vitamin K, and antioxidants that support digestion and overall health. Roast them with olive oil for a crispy, caramelized side dish.

43.Blackberries: 43 calories

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A fiber-rich berry packed with vitamin C, blackberries help with digestion and immune function. They taste great in smoothies, yogurt, or straight out of the container.

42.Papaya: 43 calories

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This tropical fruit is full of vitamin C and digestive enzymes that support gut health. Enjoy it fresh, blended into a smoothie, or sprinkled with a dash of lime juice.

41.Sugar snap peas: 42 calories

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Crunchy, naturally sweet, and full of vitamin C, sugar snap peas make the perfect guilt-free snack. Eat them raw or toss them into stir-fries for extra texture.

40.Grapefruit: 42 calories

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Loaded with vitamin C and hydration-boosting properties, grapefruit is known for supporting metabolism. Eat half a grapefruit in the morning for a refreshing start to the day.

39.Carrots: 41 calories

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A top source of beta-carotene, carrots support eye health and provide natural sweetness. Munch on them raw with hummus or roast them for a delicious side.

38.Miso soup: 40 calories

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Fermented miso paste gives this soup gut-friendly probiotics while keeping calories low. Sip on it as a light starter to curb hunger before meals.

37.Honeydew melon: 36 calories

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High in water and vitamin C, honeydew is a refreshing way to stay hydrated. Enjoy chilled cubes as a snack or blend it into a smoothie for a cooling treat.

36.Kale: 35 calories

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This leafy green is packed with vitamins A, C, and K, plus antioxidants for overall health. Add it to salads, blend it into smoothies, or bake it into crispy kale chips.

35.Pumpkin puree: 35 calories

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Low in calories but high in fiber and beta-carotene, pumpkin puree is great for digestion and eye health. Stir it into oatmeal, yogurt, or soups for a seasonal boost.

34.Broccoli: 34 calories

Fresh green broccoli on a dark brown background. Macro photo green fresh vegetable broccoli. Green Vegetables for diet and healthy eating. Organic food.Shutterstock

A nutrient-dense veggie, broccoli is rich in fiber, vitamin C, and antioxidants. Steam it, roast it, or toss it into stir-fries for a satisfying crunch.

33.Cantaloupe: 34 calories

Whole and sliced \u200b\u200bmelon, honeydew melon or melon cantaloupe and food texture close up. Cantaloupe melon composition and design elements.Shutterstock

This juicy melon delivers vitamins A and C while keeping you hydrated. Eat it as a snack or add it to a fruit salad for natural sweetness.

32.Okra: 33 calories

Farm fresh raw okra slices on wooden rustic aged chopping board. Close up of Lady Fingers or Okra over wooden background.Shutterstock

A unique veggie with gut-friendly fiber, okra supports digestion and heart health. Sauté it, add it to soups, or try it roasted for a crispy treat.

31.Strawberries: 32 calories

Female holding ripe strawberry in hands. Harvest of fresh juicy strawberry on farmShutterstock

Low in calories but high in vitamin C and antioxidants, strawberries are a deliciously healthy treat. Slice them over oatmeal, yogurt, or eat them on their own for a naturally sweet snack.

30.Green Beans: 31 calories

Green beans in a steel strainer sieve metal on a white wooden table, selective focus.Shutterstock

A fiber-rich veggie packed with vitamins C and K, green beans support digestion and bone health. Enjoy them steamed, sautéed, or roasted for a low-calorie side dish.

29.Leeks: 31 calories

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Mildly sweet and loaded with prebiotics, leeks support gut health and digestion. Use them in soups, stir-fries, or roasted with a drizzle of olive oil.

28.Watermelon: 30 calories

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With over 90% water content, watermelon keeps you hydrated while delivering a dose of vitamin C. Enjoy fresh slices on hot days or blend it into a refreshing drink.

27.Red Peppers: 27-30 calories

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Red bell peppers are high in vitamin C and antioxidants, supporting skin and immune health. Eat them raw with hummus, roast them for a smoky flavor, or add to stir-fries.

26.Turnips: 28 calories

Bunch of purple and yellow turnips on a rustic wooden table.Shutterstock

A low-calorie root vegetable rich in fiber and vitamin C, turnips help digestion and immunity. Roast them like potatoes, mash them, or slice them into soups.

25.Banana Peppers: 27 calories

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Mildly spicy and tangy, banana peppers are loaded with vitamin C and add a zesty kick to meals. Use them in salads, sandwiches, or as a crunchy snack.

24.Eggplant: 25 calories

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Full of fiber and antioxidants, eggplant is a heart-healthy, versatile veggie. Grill it, roast it, or use it in low-calorie pasta dishes for extra texture.

23.Cabbage (Green): 25 calories

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A crunchy, fiber-packed vegetable that supports digestion and heart health. Shred it for slaws, stir-fry it, or add it to soups for a nutrient boost.

22.Cauliflower: 25 calories

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A low-calorie alternative to starchy carbs, cauliflower is high in fiber and vitamin C. Roast it, mash it like potatoes, or blend into a creamy soup.

21.Cauliflower Rice: 25 calories

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A great low-carb swap for regular rice, cauliflower rice is packed with fiber and nutrients. Sauté it with garlic and herbs for a light, flavorful side dish.

20.Arugula: 25 calories

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This peppery green is rich in antioxidants and vitamin K, supporting bone and heart health. Toss it into salads, add it to sandwiches, or mix it into pasta dishes.

19.Salsa (fresh): 25 calories

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Made from fresh tomatoes, onions, and peppers, salsa is low in calories but big on flavor. Spoon it over grilled chicken, eggs, or salads for a tangy kick.

18.Water Chestnuts: 24 calories

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These crunchy, water-filled veggies are low in calories and high in antioxidants. Add them to stir-fries, salads, or soups for extra texture.

17.Radicchio: 23 calories

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A slightly bitter leafy vegetable, radicchio is full of fiber and antioxidants that aid digestion. Grill it, toss it into salads, or pair it with balsamic for a delicious contrast.

16.Spinach: 23 calories

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Packed with iron, fiber, and vitamins A and C, spinach supports overall health. Add it to smoothies, salads, or omelets for a nutrient boost.

15.Spinach (cooked): 23 calories

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Cooking spinach enhances its iron absorption while keeping it low in calories. Sauté it with garlic, toss it into soups, or mix it into pasta dishes for a nutritious touch.

14.Mushrooms: 22 calories

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Low in calories but high in flavor, mushrooms provide important minerals like selenium and potassium. Sauté them, toss them into soups, or use them as a meat substitute in burgers and stir-fries.

13.Asparagus: 20 calories

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A natural diuretic, asparagus helps reduce bloating while delivering vitamins A, C, and K. Roast it with olive oil, steam it, or chop it into salads for a fresh crunch.

12.Bell Peppers: 20 calories

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Loaded with vitamin C and antioxidants, bell peppers support immune health while adding natural sweetness to meals. Enjoy them raw, roasted, or stuffed with lean protein for a satisfying dish.

11.Sauerkraut: 19 calories

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Fermented and full of probiotics, sauerkraut supports gut health and digestion. Add it to sandwiches, salads, or eat it as a tangy side dish.

10.Tomato: 18 calories

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Rich in lycopene, an antioxidant linked to heart health, tomatoes are both nutritious and hydrating. Eat them fresh in salads, blend them into sauces, or snack on cherry tomatoes.

9.Zucchini: 17 calories

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A versatile, fiber-rich veggie that’s great for digestion, zucchini is perfect for low-carb meals. Spiralize it into zoodles, roast it, or add it to stir-fries.

8.Celery: 16 calories

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Mostly water but packed with fiber, celery keeps you hydrated and full. Dip it in hummus, add it to soups, or enjoy it as a crunchy snack.

7.Radish: 16 calories

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A peppery, crunchy veggie with detoxifying properties, radishes support digestion and hydration. Slice them into salads, eat them raw, or pickle them for extra flavor.

6.Kimchi: 15 calories

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This spicy, fermented Korean dish is packed with probiotics that promote gut health. Enjoy it as a side dish, mix it into stir-fries, or top off your favorite grain bowl.

5.Broth (chicken or vegetable): 15 calories

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A low-calorie way to add flavor, broth is rich in minerals and helps with hydration. Use it as a base for soups, stews, or sip it warm as a light, savory snack.

4.Lettuce (Iceberg): 14 calories

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Crisp and refreshing, iceberg lettuce is mostly water but still provides fiber and hydration. Use it as a base for salads, in wraps, or as a crunchy burger topping.

3.Cucumber: 12 calories

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With high water content and a refreshing crunch, cucumbers help with hydration and digestion. Slice them into salads, infuse them in water, or snack on them plain.

2.Dill Pickles: 12 calories

Fresh pickled cucumbers in a bowl with garlic and dill on a concrete table, village harvest, homemade pickling recipe, cucumbers and ingredients for pickling, home canning concept,

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Tangy and satisfying, dill pickles add a crunchy, salty kick without many calories. Enjoy them as a snack, chop them into salads, or add them to sandwiches.

1.Sugar-free Jello: 11 calories

Hayward, CA - July 24, 2014: Jello brand gelatin in Black Cherry flavor, sugar free

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A light, guilt-free dessert, sugar-free Jello satisfies your sweet tooth with almost no calories. Enjoy it on its own or mix it with fruit for extra flavor and texture. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.