List Of Foods That Cause Belly Fat

It’s frustrating when you can’t fit into those skinny jeans anymore, I know, I’ve been there soo many times I can’t keep count! Although there are a lot of causes of belly fat, we will be covering the list of foods that cause belly fat in this post. Simply removing these foods from your diet can help you lose belly fat naturally.

It’s common knowledge that fatty foods, processed foods, and foods that are high in sugar can cause weight gain and belly fat but you would be surprised to learn that even some healthy foods can lead to weight gain around your stomach as well.

List Of Foods That Cause Belly Fat

Now before we get started it’s important to understand the causes of belly fat and the types of belly fat to help you decide if your diet is to blame. You see, besides the foods you eat, genetics and medical conditions like hormonal imbalance can also lead to fat accumulation in the stomach.

That’s why it’s always important to always see a dietician who will run some tests before putting you on a belly fat-burning diet plus hormone replacement therapy. You can also check out these foods that burn visceral belly fat.

In short, though, eating foods that are high in calories, added sugar, and saturated fat, and eating a lot can lead to visceral fat accumulation and belly fat. The foods on this list all contain the above and should be avoided when trying to obtain a healthy weight.

The recommended daily amount of sugar intake is 24 grams for women and 36 grams for men. Saturated fat intake should never be more than 22 grams, and total fat should not exceed 78 grams.

1. Breakfast Cereals

Breakfast cereals like sugar-frosted cornflakes, muesli with added sugar, granola with dried fruit, and granola with chocolate, are some of the most high-calorie cereals that can cause belly fat. You won’t believe it but these cereals are very low in dietary fiber and high in added sugars.

Foods that are low in dietary fiber and contain a lot of added sugar can cause excess weight around the stomach area and lead to visceral fat accumulation.

2. Flavored Yogurts

Yogurt is one of the best foods on the planet for gut health because it contains protein, probiotics, and B vitamins and it improves digestion. That said, your yogurt of choice should always be fresh organic plain Greek yogurt because they contain fewer calories and comes with all the goodness of yogurt.

It’s always a good idea to stay away from flavored yogurt because they are usually high in added sugars, corn syrup, and calories which is bad for belly fat. Start by adding your own fresh fruits to your Greek yogurt and eating them for breakfast. Here is a list of all the types of yogurt and their calorie count.

3. Baked Goods

Now just to be clear, not all baked goods are bad for your health or cause belly fat. However, store-bought baked goods that are made with high-fat ingredients, contain a lot of sugar and are made with white flour can cause weight gain and belly fat.

Baked products like pastries, muffins, pizza, croissants, yellow cake with frosting, chocolate cake with frosting, white cake with frosting, bread, french bread, pies, and bagels are all foods that cause belly fat.

4. Protein Bars

So protein bars are great for those who spend a lot of time at the gym because they help increase energy levels and muscle mass both of which helps with weight loss. That said, you should never eat protein bars if you spend a lot of time on the couch because they are very high in calories and are known to cause weight gain.

Some of the most high-calorie protein bars that are over 500 calories include dark chocolate chip yes bars, Almond butter perfect keto bars, super green Ohi bars, Cacao banana rise bars, Blueberry vanilla kale Livbar, Pumpkin seed go raw bars and almond blueberry super pop bar.

5. Ice Cream

Everyone loves ice cream, I’m not gonna lie, it’s one of my all-time favorite snacks but lately, I’ve been making my own healthy versions at home. You see, store-bought ice creams contain a lot of sugar and saturated fat which can lead to visceral fat accumulation and belly fat.

Now, having a spoon or two won’t cause you to gain weight but make sure you don’t try to eat a whole pint! Some of the unhealthiest ice creams include Blue Bunny peanut butter party, Bluebell Creameries’ pecan Pralines ‘n Cream, Coolhaus’ Street cart churro dough, & Coolhaus’ cookie dough life. (more on the list below)

6. Sugary Drinks

Consuming sugary drinks can cause you to consume more calories during the day which leads to weight gain and visceral fat accumulation. According to the center for disease control, sugary drinks can also lead to type 2 diabetes, kidney problems, gout, and heart problems.

Sodas, fizzy drinks, energy drinks, milkshakes, fruit juices, iced tea, hot chocolate, sweet teas, kool-aid, mojitos, ginger ale, tonic water, pina colada, Starbucks, margaritas, and cold press juices are all very high in sugar. You should always read the labels before drinking store-bought drinks or try making your own healthy versions.

7. Microwavable Meals

So not all microwavable meals are unhealthy especially if you check the labels for calories, sodium, flavoring, and sugars. That said, they can be bad for those trying to lose visceral fat because most of these products are filled with salt, artificial flavoring, and preservatives and are high in calories.

These types of foods can lead to visceral belly fat and other health problems so it’s always better to cook your own meals at home. Some examples of microwavable meals are mac & cheese, fried rice, baked potatoes, spaghetti & meatballs, and BBQ chicken.

8. Saturated Fat

Eating foods that are high in saturated fat is very unhealthy and can lead to visceral fat, high cholesterol, and even heart problems. That said, the body needs healthy fats to function properly but you need to get them from healthy food sources like avocados, extra virgin olive oil, salmon, and nuts like walnuts and almonds.

Tyr staying away from foods like palm oil, lard, ghee, fatty meat, sausages, bacon, salami, chorizo, pancetta, lamb chops, burgers, fatty cheese, high-fat creams, coconut creams, dripping, margarine, goose fat, whole milk, Pizza, and chicken skin. These foods contain a good amount of saturated fat.

9. Snacks

In most cases, store-bought snacks are made with white flour, contain a lot of sugar, and are made with saturated fat. Also, these types of foods contain a lot of sodium and preservatives. Consuming foods high in preservatives can mess with your hormones and lead to obesity.

Common storebought snacks like chocolate, chocolate spreads, toffees and candies, potato chips, pretzels, veggie sticks or straws, cookies, Oreos, pop tarts, cheese crackers, tortilla chips, popcorn, mixed fruit, and store-bought smoothies contain a lot of calories and added sugars so try to consume as little as possible.

List Of Foods That Cause Belly Fat

Below is a complete list of foods that cause belly fat that you want to stop eating right away! Remember, belly fat is unhealthy and can lead to dangerous health conditions such as diabetes, high blood pressure, fatty liver disease, and high cholesterol.

worst breakfast for belly fat


Breakfast | White Flour & Sugar

  • 1. Sugar-frosted cornflakes
  • 2. Muesli with added sugar
  • 3. Granola with dried fruit
  • 4. Granola with chocolate
  • 5. Coffee and vanilla yogurt- 22 grams of sugar
  • 6. Processed fruit yogurt- 30 grams of sugar
  • 7. Regular Activia – (choose light version instead)
  • 8. Noosa fruit yogurt
  • 9. Pastries
  • 10. Muffins
  • 12. Croissants
  • 13. Pies
  • 14. Bagels
  • 15. Bread
  • 16. French Bread
  • 17. PanCakes
  • 18. Puddings
  • 19. Chocolate cakes with frosting
  • 20. Yellow cake with frosting
  • 21. White cake with frosting
  • 22. Donuts

15 worst foods for belly fat

Lunch | Saturated Fat

  1. Palm oil
  2. Coconut oil
  3. Lard
  4. Ghee
  5. Fatty meat cuts
  6. Sausages
  7. Bacon
  8. Salami
  9. Chorizo
  10. Pancetta
  11. Lamb chops
  12. Burgers
  13. Fatty cheese + hard cheese like cheddar cheese
  14. High-fat creams
  15. Coconut creams
  16. Dripping
  17. Margarine
  18. Goose fat
  19. Whole milk
  20. Pizza
  21. Chicken skin
  22. Pasta

worst store-bought meals for belly fat

Microwavable Meals | Store-bought Ready Meals

  1. Macaroni and cheese
  2. Chicken quesadilla
  3. Loaded baked potato
  4. Spaghetti and meatballs
  5. Egg ‘fried’ rice
  6. BBQ chicken nachos
  7. Microwave mug cake
  8. Microwave risotto primavera
  9. Fastest-ever lemon pudding
  10. Microwave kale & chili eggs
  11. Leeky salmon in a parcel
  12. Microwave banana pudding
  13. Microwave butternut squash risotto
  14. Tuna sweet potato jackets
  15. Buffalo chicken mac & cheese

worst store-bought snacks for belly fat

Store-bought Snacks

  1. Dark cholate chip yes bars
  2. Almond butter perfect keto bars
  3. Super green Ohi bars
  4. Cacao banana rise bars
  5. Blueberry vanilla kale Livbar
  6. Pumpkin seed Go Raw bars
  7. Almond blueberry Super pop bars
  8. Blue bunny peanut butter party -750 calories & 57 grams of sugar
  9. Bluebell creameries’ pecan pralines ‘n cream- 750 calories & 81 grams of sugar
  10. Coolhaus’ Street Cart Churro Dough- 990 calories & 57 grams of sugar
  11. Coolhaus’ Cookie Dough Life- 990 calories & 105 grams of sugar
  12. Magnum’s double almond brown butter Ice cream tub- 1140 calories & 90 grams of sugar
  13. Tillamook TCHO Double Dark Chocolate Gelato-1110 calories & 105 grams of sugar
  14. Ben & Jerry’s Peanut Butter Cup- 1400 calories & 96 grams of sugar
  15. Tillamook’s Double Nutty Peanut Butter Ice Cream-1380 calories & 81 grams of sugar
  16. Chocolate
  17. Chocolate spreads
  18. Toffees or candies
  19. Potato chips
  20. Pretzels
  21. Veggie sticks or straws
  22. Cookies
  23. Biscuits
  24. Oreos
  25. Poptarts
  26. Cheese crackers
  27. Tortilla chips
  28. Popcorn
  29. Mixed fruit
  30. Storebought smoothies

worst sugary drinks for belly fat

Sugary Drinks

  1. Sodas
  2. Fizzy drinks
  3. Energy drinks
  4. Milkshakes
  5. Fruit juices
  6. Iced tea
  7. Hot chocolate
  8. Sweet teas
  9. Kool-aid
  10. Mojitos
  11. Ginger ale
  12. Tonic water
  13. Pina colada
  14. Margaritas
  15. Cold press juices

What Foods Cause The Most Belly Fat?

Studies show that eating a lot of junk, processed, sugary, and high-sodium foods can lead to visceral belly fat. Foods that are also high in saturated fat and omega-6 fatty acids are also linked to belly fat and obesity. Foods that contain preservatives and additives can lead to other health problems as well.

Common examples of the worst foods for belly fat are fatty red meat, hot dogs, chips, pizza, donuts, and omega-6 fatty acids oils like soybean oil, corn oil, canola oil, and cottonseed oil.

RELATED5 Surprising Signs You Are Losing Visceral Fat


Now you know about all the foods that cause belly fat and why you should avoid them. If you liked this post or found it helpful, please don’t forget to share it because it helps me a lot. Until next time, stay awesome mama!

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