Best Diet for Losing Weight from Belly: Low- vs. High-Carb?

What Type of Belly Fat Are You Trying to Lose?

Despite what many may think, not all belly fat is the same. There are two main types: subcutaneous fat and visceral fat. You can see their differences in the table below.

Subcutaneous Fat

Subcutaneous fat is directly beneath the skin. This is the fat you can pinch around your waist. While excess amounts can affect appearance and mobility, it is generally less dangerous than visceral fat [3].

[cta-gocarnivore-plans]

Visceral Fat

Visceral fat surrounds organs such as the liver, pancreas, and intestines. Too much visceral fat can lead to serious illnesses, such as [4]:

• Type 2 diabetes
• Insulin resistance
• Heart disease
• High triglycerides
• High blood pressure
• Fatty liver disease
• Chronic inflammation
• Hormonal imbalances

Also, belly fat is metabolically active. Unlike fat stored in the hips or thighs, visceral fat releases inflammatory compounds and fatty acids directly into the bloodstream.

This is why reducing waist circumference (losing belly fat) usually improves health markers even before significant weight loss occurs. Learn about Visceral Fat: What Is It & How to Lose It on Carnivore Diet.

The Biggest Myth About Belly Fat Loss

One of the most common misconceptions is that you can target belly fat directly.

Unfortunately, spot reduction does not work. I mean, you cannot lose belly fat by:

• Doing hundreds of crunches
• Using waist trainers
• Taking fat-burning supplements
• Doing specific abdominal exercises

Here is how the human body loses belly fat: When your body burns fat, it gets energy from fat stores throughout the body. As total body fat decreases, belly fat gradually decreases as well.

However, trying the best diet for losing weight from belly can actually help. Let’s see how diet can help us get rid of stubborn belly fat.

[cta-meetings]

How Diet Actually Reduces Belly Fat

The best diet for losing weight from belly helps you through the following processes:

Calorie Deficit

One of the main rules of losing belly fat is consuming fewer calories than you burn or burning more calories than you consume to create a caloric deficit. Without a calorie deficit [5]:

• Belly fat remains
• Weight loss stalls
• Body fat percentages do not change

Learn More: 15 High Protein Low Carb Meals You Must Try to Lose Weight

Protein Intake

Protein is the most important nutrient during weight loss. Increasing your intake of high-quality protein increases satiety, reduces cravings, preserves muscle mass, and provides a higher thermic effect of food [6] [7].

Higher thermic effect means your body needs to spend more energy to digest protein, compared to the energy it needs for burning carbohydrates.

So, it means that by eating protein, you push your body to burn more calories just to simply digest the protein you ate [8] [9].

While the amount of daily protein you can eat depends on your metabolic flexibility and other personal factors like age, gender, and activity level, you can use the table below as a general guideline for protein intake.

If you need more exact ratios, use this free Carnivore Macro Calculator to find the right balance of macronutrients (carbs, fat, protein) based on your age, gender, and activity level.

Learn More: Cooking Fish Sticks in Air Fryer for Keto & Carnivore Meals

[cta-meal-plan]

Blood Sugar Control

When you eat high-carbohydrate foods, your blood sugar rises quickly and then falls after a short time. Frequent blood sugar spikes can increase hunger and cravings [10] [11].

Many people find that reducing refined carbohydrates helps them feel fuller longer, reduces snacking, and improves energy levels [13].

Hunger Management

The best diet for losing weight from belly is the one you can maintain. A diet that leaves you constantly hungry usually fails, no matter if it is theoretically effective or not [14] [15].

A diet high in satisfying foods, like low-carb, animal-based diets, gives you long-lasting energy, which makes it easier to stick to the diet without starving.

But to decide which diet can actually work for losing belly fat, let’s compare low-carbohydrate vs. high-carbohydrate diets.

Learn More: Low Calorie Ice Cream: Top Healthy Ice Cream for Weight Loss

Low-Carb vs. High-Carb Diets for Belly Fat

To easily compare and contrast low-carb vs. high-carb diets, take a look at the table below [16].

Why Low-Carb Diets Work Better for Losing Belly Fat?

On low-carb diets, like Carnivore and the Keto Diet, you need to significantly decrease or exclude plant-based foods and consume mainly animal-based products, such as meat, fish, eggs, poultry, and healthy fats [17].

These foods are naturally low in carbohydrates and high in fat and protein, which can help you:

• Reduce hunger because high-fat and high-protein foods are more satiating.
• Better control blood sugar because eating fewer refined carbohydrates and added sugars decreases blood sugar fluctuations.
• Better reduce visceral fat by inducing ketosis and burning fat for energy.
• Lower insulin levels by limiting foods that rapidly raise blood sugar.

While low-carb diets can help you get better results, you can still lose fat on high-carb diets if it is difficult for you to go low-carb.

The key is to create a caloric deficit by eating fruits, vegetables, legumes, whole grains, and lean proteins rather than sugary drinks, white bread, candy, and processed snacks.

Learn More: Beef Fat on a Carnivore Diet: What Can You Use It For & How?

[cta-shop-products]

The Best Foods for Losing Belly Fat

There is no magical food that can burn belly fat, but some foods can make it easier to maintain a calorie deficit, preserve muscle mass, control hunger, and improve metabolic health [18].

The best belly-fat-loss foods are generally high in protein, fiber, or healthy fats.

High-Protein Foods

Here are some of the best high-protein foods that help with belly fat loss:

High-Fiber Foods

While fiber is not necessary and can even cause digestive issues in some people, it can help slow digestion, increase fullness, and support blood sugar control in some individuals.

The table below shows some of the most commonly used high-fiber food sources.

Learn More: Low Carb PCOS Diet: Does It Really Help PCOS and Hormones?

Healthy Fat Sources

Healthy fats, such as butter, ghee, tallow, and fatty fish, help improve satiety and make meals more satisfying.

Learn More: Carnivore Diet Blood Work: What Are Normal & Optimal Rates?

[cta-course-fatloss]

Foods Causing Belly Fat Gain

While no food directly causes belly fat, regularly consuming high-calorie, highly processed foods can lead to fat gain more quickly [19] [20].

Foods to Limit or Avoid to Lose Belly Fat

To lose belly fat, you should avoid the following foods because they are usually low in protein and fiber, highly palatable, easy to overeat, and high in calories. So, they can make it difficult to maintain a calorie deficit.

• Sugar-sweetened beverages
• Soda
• Candy
• Cakes
• Pastries
• Donuts
• Ice cream
• White bread
• Potato chips
• Fast food
• Ultra-processed snacks

Eating the right foods and avoiding the unhealthy ones is the main key to losing stubborn belly fat. To help you plan more easily, we have provided a sample 7-day belly fat-loss meal plan.

Learn More: 7-Day High Protein Diet Meal Plan to Build Muscle & Lose Fat

Sample 7-Day Belly Fat Loss Meal Plan

This is a sample fat-loss meal plan, meaning you can always substitute the foods with those you prefer, but try to choose from the same categories and stay low-carb and low-calorie.

The following meal plan is for a low-carb diet, which allows low-carb veggies and fruits. You can check the Keto Diet Meal Plan and Carnivore Diet Meal Plan if you want to minimize or avoid carbohydrates.

While eating the right food is the key factor in losing belly fat, doing regular exercise can also boost the results.

Learn More: Top Digestive Enzyme Supplements for Gas on a Carnivore Diet

[cta-gocarnivore-plans]

The Best Exercises for Losing Belly Fat

Exercise does not directly burn belly fat, but it increases calorie burn and helps preserve muscle mass [21] [22] [23].

Strength Training

Try to do 2-4 sessions of strength training weekly. Strength training should be the foundation of most fat-loss programs because it helps you:

• Preserve muscle
• Boost metabolism
• Improve insulin sensitivity
• Maintain weight in the long term

Walking

Try to walk 7,000-10,000 steps daily. Walking is one of the most effective and sustainable forms of exercise because it:

• Has low impact
• Is easy to recover from
• Improves calorie burn
• Reduces stress

Learn More: The Healthiest Fast Food Meals for Keto and Carnivore Diets

Cardio

Try to do 75-150 minutes of cardio weekly. The most common examples include:

• Running
• Cycling
• Swimming
• Rowing

[cta-meetings]

Common Mistakes That Prevent Belly Fat Loss

• Eating Too Many Healthy Foods: Healthy foods still contain calories. Nuts, avocados, oils, and nut butters can cause excess calorie intake.
• Not Eating Enough Protein: Low protein intake usually leads to increased hunger and muscle loss.
• Drinking Calories: Many people underestimate calories from soda, juice, alcohol, and coffee drinks.
• Poor Sleep: Not having enough, high-quality sleep can increase hunger hormones and cravings.
• Chronic Stress: High stress levels can increase cortisol (the stress hormone) and make healthy eating more difficult.
• On and Off Dieting: Constantly starting and stopping diets usually prevents meaningful progress.

Learn More: Carnivore Diet Thyroid: Is Carnivore Bad for Thyroid Health?

Conclusion

When it comes to choosing the best diet for losing weight from belly, the most important factor is maintaining a sustainable calorie deficit while eating protein and whole foods.

Although both low-carb and high-carb diets can reduce belly fat, low-carb diets provide better appetite control, improved blood sugar stability, and greater reductions in visceral fat.

Whatever diet you choose, consistency, adequate protein intake, regular exercise, quality sleep, and stress management will have the greatest impact on your long-term success.

[cta-meal-plan]

FAQs

Let’s find answers to the most frequently asked questions about the best diet for losing weight from belly.

Learn More: The Best Hamburger Meat Keto Recipe: Easy, Low-Carb Dinner

What Is the Best Diet for Losing Belly Fat?

A high-protein, low-carb, whole-food diet that creates a calorie deficit is generally the best diet for losing weight from belly.

Is a Low-Carb Diet Better than a High-Carb Diet for Belly Fat?

Yes, a Low-Carb Diet usually provides better appetite control and can reduce visceral fat more effectively.

Can You Lose Belly Fat Without Exercise?

Yes, diet is the main cause of fat loss, although exercise improves the results.

What Foods Burn Belly Fat?

No foods directly burn belly fat, but high-protein foods can support fat loss.

How Long Does It Take to Lose Belly Fat?

Most people notice changes in 4-12 weeks of consistent dieting.

[cta-shop-products]

Is Belly Fat Harder to Lose?

Yes, belly fat is often among the last areas where visible fat loss occurs.

Learn More: Can Insulin Resistance Be Reversed on a Carnivore Diet? How?

Does Walking Help Reduce Belly Fat?

Yes, walking increases daily calorie burn and helps with fat loss.

Are Carbs Bad for Belly Fat?

No, eating excess calories is the main cause of fat gain, not carbohydrates alone.

Is Keto the Best Diet for Belly Fat?

The Low-Carb, Keto, and Carnivore Diet can be highly effective for belly fat loss.

Does Sugar Cause Belly Fat?

Yes, eating too much sugar can cause a calorie surplus and weight gain.

Can Stress Increase Belly Fat?

Yes, chronic stress can promote overeating and increase abdominal fat storage.

[cta-course-fatloss]

What Should I Eat for Breakfast to Lose Belly Fat?

High-protein breakfasts, such as eggs, Greek yogurt, or protein smoothies, are some of the best choices.

Learn More: Best Low Carb Quick Foods Under 5 Mins for Keto & Carnivore

How Much Protein Should I Eat?

Most people benefit from 0.7-1.0 grams of protein per pound of their goal body weight.

Can I Target Lower Belly Fat Specifically?

No, spot reduction is not usually possible.

Does Intermittent Fasting Help Belly Fat Loss?

Yes, it can help some people reduce calorie intake and lose weight.

Does Alcohol Cause Belly Fat?

Yes, drinking alcohol regularly can lead to weight gain and belly fat accumulation.

What Is the Fastest Way to Lose Belly Fat?

Maintain a calorie deficit, eat more protein, strength train, and stay consistent.

Learn More: Goal-Based Carnivore Diet Meal Plan PDF + Variations

[cta-gocarnivore-plans]

Is Cardio Necessary for Belly Fat Loss?

No, but it can help increase calorie burn.

Can Hormones Prevent Belly Fat Loss?

Yes, hormonal conditions can make fat loss more challenging, but rarely make it impossible.

How Many Calories Should I Eat to Lose Belly Fat?

It depends on your age, gender, body size, health status, and activity level.

Does Protein Reduce Belly Fat?

Protein increases satiety and helps muscle preservation, making fat loss easier.

Can Poor Sleep Cause Belly Fat Gain?

Yes, sleep deprivation can increase hunger and lead to weight gain.

Learn More: Healthy Diets for Longevity: How to Live “Healthier” Longer?

What Waist Size Is Considered Unhealthy?

Generally, a waist circumference above 40 inches for men and 35 inches for women indicates increased health risk.