This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
Btw… if you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.
2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat
Protein is the most important macronutrient when it comes to losing weight.
It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day.
If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do.
Not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts.
There is also some evidence that protein is particularly effective against belly fat.
One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat.
Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years.
This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.
Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.
So… make an effort to increase your intake of unprocessed eggs, fish, seafood,meats, poultry and dairy products. These are the best protein sources in the diet.
If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.
3. Cut Carbs From Your Diet
Carb restriction is a very effective way to lose fat.
This is supported by numerous studies… when people cut carbs, their appetite goes down and they lose weight.
Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets.