If you’re trying to lose belly fat, you don’t just need to lose weight and exercise, you should also ban a few foods that are natural enemies for flat abs. By saying goodbye to the foods that work against your goal, you’ll be able to tone your abs and get rid of the belly fat much faster.

Find out more about the worst foods to eat for flat abs, and learn how to substitute them with healthier and leaner alternatives that can help you tone your muscles and lose the unwanted fat.

Refined Carbs

White flour and products made from it are the worst kinds of carbs you can eat. They instantly spike blood sugar, and that means more fat storage and more hunger pangs when the blood sugar drops. Replace white bread and pasta from your diet with whole-grain cereal products and you’ll be avoiding one of the worst foods to eat for flat abs.

Alcoholic Beverages

All types of alcohol are empty calories, but they also decrease your inhibitions, making you more likely to binge on foods you know you’re supposed to avoid. Keep alcohol to a minimum, and stick to heart-healthy red wine instead of beer, hard liquor or cocktails that can include more calories than a full meal.

Salty Foods Cause Belly Fat

Salty Foods

Canned foods with a high sodium content are some of the worst foods to eat for flat abs. Besides being a risk to your cardiovascular health, salty foods that range from soy sauce to soups and junk food that’s practically covered in salt can add to your midsection through water retention. The recommended daily sodium intake can vary between 1,500 and 2,300 mg, but if you want toned abs, aim for the lower limit.

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Fruit Juice

While fruit is good for you, fruit juice retains all the sugars found in fruit, while throwing away important fibers that help you feel full for longer. If you absolutely love it, limit yourself to one glass of freshly squeezed juice with pulp per day, and try to eat more fruit.


Made from hydrogenated vegetable oils, margarine may seem like a healthier option when compared to butter, but it’s really not. In fact, it’s one of the worst foods to eat for flat abs, and it can also contribute to higher levels of LDL cholesterol, the bad kind. You can make a healthier spread yourself by freezing olive oil overnight.

Peanut Butter Makes You Fat

Peanut Butter

While you need plenty of protein to build muscle mass, peanut butter can end being one of the worst foods to eat for flat abs. Most peanut butter options contain lots of sodium and sugars, with a lot of calories and plenty of additives. Eating unsalted peanuts is much better choice, but consume them in moderation.

Carbonated Drinks

Even when they promise to contain 0 calories, carbonated sugary drinks are one of the biggest enemies of toned abs. They can contribute to belly fat, and can even have a negative effect on your metabolism, slowing it down and making it harder for you to lose fat in the abdominal area.

See also: Best Plant Based Weight Loss Diets


Even when they’re baked with heart-healthy fats, potatoes are full of starches, which makes them one of the worst foods to eat for flat abs. Starch can have an effect that’s similar to refined carbs as far as your blood sugar is concerned. If you love them, stick to homemade dishes in moderation. Processed foods with a high starch content won’t do you any favors when it comes to fat burning for washboard abs.

Whole Milk Diary Makes You Fat

Whole-Milk Dairy

A great source of calcium, dairy should only stick around in your diet as a low-fat option, and in smaller quantities. You can get plenty of calcium, which helps your body burn fat, from leafy green vegetables to fortified cereal. Keep dairy in check if you want to be proud of your abs.

Processed Cheese

Even low-fat processed cheese is among the worst foods to eat for flat abs. Look for fresh, organic cheese or simply go for natural Greek yogurt if you want to avoid all the salt, calories and fat that comes with processed cheese.

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Sugar Alcohols

A reduced calorie sweetener, sugar alcohols are often found in “sugar-free” gum, candy, and many other products. While they’re not as bad as sugar, they’re not great for your midsection either. Many artificial sweeteners contribute to bloating, and sugar alcohols can also increase your appetite.