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While marketed as healthy alternatives, many “sugar-free” or “diet” products contain artificial sweeteners such as aspartame or sucralose. Some studies suggest that these sweeteners may still trigger insulin response, disrupt gut health, and increase cravings for sweet foods—leading to higher overall calorie intake.
In addition, many low-fat or sugar-free snacks are high in refined carbs and additives that can still contribute to weight gain.
Briana's Tip: Focus on whole, naturally sweet foods like berries, apples, or dates. If you need a sugar substitute, consider natural alternatives like monk fruit or stevia in moderation.
Highly processed carbs are stripped of their natural fiber and nutrients. These include:
Refined carbohydrates are quickly digested, leading to rapid blood sugar spikes followed by crashes, which increase hunger and promote overeating. These blood sugar fluctuations, combined with low satiety, make it easy to consume more calories than needed—especially around the midsection. Additionally, high intake of refined carbs has been associated with increased inflammation, a known contributor to visceral fat (fat stored around the organs).
Briana's Tip: Replace refined carbs with whole grains like quinoa, oats, brown rice, and sprouted bread. These high-fiber options help regulate blood sugar and keep you feeling full longer.
One of the fastest ways to sabotage fat loss—especially around the belly—is by consuming sugary drinks such as:
These drinks are loaded with added sugars but provide no real nutrition. Because liquid calories don’t provide satiety the way solid foods do, they often lead to excess calorie consumption without curbing hunger. Additionally, research shows sugary beverages are linked to insulin resistance, type 2 diabetes, and increased abdominal fat.
Briana's Tip: Choose unsweetened herbal tea, sparkling water, or water infused with fruits like lemon or berries for a refreshing, belly-friendly alternative.
Foods deep-fried in unhealthy oils, such as:
...can contribute significantly to belly fat due to their high levels of trans fats and calories. Trans fats have been shown to promote inflammation, worsen cholesterol levels, and increase the risk of central obesity. Fried foods are also calorie-dense, which can easily lead to weight gain when consumed regularly.
Briana's Tip: Instead of frying, try baking, grilling, or air-frying foods with a light coating of olive oil and your favorite seasonings.
Although moderate alcohol intake may be part of a balanced lifestyle, regular or excessive drinking is a known barrier to belly fat loss. Alcohol contributes to:
In particular, poor sleep and elevated stress hormones caused by alcohol can worsen belly fat accumulation. Studies also link alcohol intake to liver fat buildup, making overall fat loss even more difficult.
Briana's Tip: Limit alcohol to special occasions, and when you do indulge, choose lower-calorie options like dry wine or spirits with soda water—always staying mindful of portion sizes.
While marketed as healthy alternatives, many “sugar-free” or “diet” products contain artificial sweeteners such as aspartame or sucralose. Some studies suggest that these sweeteners may still trigger insulin response, disrupt gut health, and increase cravings for sweet foods—leading to higher overall calorie intake.
In addition, many low-fat or sugar-free snacks are high in refined carbs and additives that can still contribute to weight gain.
Briana's Tip: Focus on whole, naturally sweet foods like berries, apples, or dates. If you need a sugar substitute, consider natural alternatives like monk fruit or stevia in moderation.
Packaged, processed foods are often high in:
These foods—including snack cakes, frozen dinners, and most fast food—can contribute to inflammation, digestive issues, and unwanted fat gain, especially around the waist. Studies have shown that diets high in ultra-processed foods are associated with a greater risk of obesity and chronic disease.
Briana's Tip: Build your meals with whole foods: vegetables, lean proteins, whole grains, and healthy fats. Preparing meals at home gives you control over ingredients and portion sizes.
Rather than obsessing over what to avoid, focus on nourishing your body with foods that fuel your metabolism and promote fat loss, such as:
Working with a professional like Briana Gelfand, Nutritionist at BrianaNutrition.com, can help you create a balanced and realistic eating plan that aligns with your lifestyle and goals.
A combination of reducing refined carbs, added sugars, and processed foods—while increasing protein, fiber, and physical activity—has proven effective. Consistency and lifestyle changes are key.
No. Carbs are essential for energy and health. Focus on complex carbs like oats, quinoa, and vegetables rather than refined, sugary sources.
Yes. High levels of cortisol (a stress hormone) have been linked to abdominal fat storage. Managing stress through sleep, mindfulness, and regular exercise can support fat loss.
Occasional moderate drinking may be fine, but regular or excessive alcohol can hinder fat loss. Choose lighter options and drink mindfully.
Not necessarily. While calorie awareness can be helpful, focusing on nutrient-dense, whole foods often naturally leads to reduced calorie intake without strict tracking.
Every body is different. Some people notice changes within weeks, while others may take longer. The key is to focus on sustainable habits and long-term improvements.