Potbelly Nutrition- Diet Ideas That Can Help You Lower Pot Belly Fat Or Your Love Handles

potbelly nutrition

Last Update July 25th, 2016 .Many people are struggling with potbelly nutrition. Their pot bellies or love handles have refused to go away. The potbellies seem resilient despite numerous diets, workouts, slimming products, etc.

Although potbellies or nutrition facts are not the core focus of this website, we are (a juicing for weight loss blog) the whole idea is to help you achieve  better health. Helping you get rid of belly fat aligns with our goals.

With that out of the way, it is important to appreciate that potbelly nutrition/belly fat affects both genders. Because of its notoriety, pot belly nutrition is known by a number of nick names which include dad bod, love handles, and the pot.

In women fat accumulates around the hip area, bust, and tummy.  Most men have theirs in the stomach.

According to a study carried out by Health Faire, a pot belly might be a negative health sign, particularly those which have to do with arteries not working properly.

Harvard Health adds that potbellies are a leading cause of diabetes, obesity, heart disease, and high blood pressure, directly or indirectly, a view that many fitness experts who’ve undergone the Level 2 Fitness Instructor Course from the ICS Learn seem to be in agreement with.

With all the negative vibe potbelly nutrition attracts, it might be tempting to give in to belly fat accumulation yet research has shown that there are solutions to accumulated belly fat.

I’d like to quip one famous man who said that, the key to weight loss and belly fat, is to dance- enroll for salsa dance class in a city near you if you know what I mean.

But before we get into pot belly nutrition, it is good for you to understand fat.

Contrary to what many people think, body fat is not the same through and through.

According to experts, our bodies have two major types of fat.


There is subcutaneous fat. This is fat which lies below the cutaneous skin layer. Most of this plays a crucial role in pot bellies- generally, makes us look fat from the outside.

The other type of fat we have in the body is visceral fat which, as the name suggests, gives a lot of support to major body organs- visceral organs.

Visceral fat has the largest impact on the body.  It is active fat, which means that, it produces and interacts with a lot of chemical compounds  surrounding major body organs like the heart, kidneys, and liver.

Too much or too little of it will affect how the major body organs work. To cut a long story short, accumulating it will cause health complications like cancer, heart disease, etc.

When you want to lose your potbelly, the focus is losing both types of body fat.

The key to success where body fat is concerned is; always have the fat your body needs, but not all that your body can have.

What causes a pot belly?

A lot of people ask themselves this question. What causes fat to accumulate in the stomach? What causes potbellies? The simple answer is many factors contribute to an increase in belly fat.

You accumulate belly fat for genetic reasons, age, and physiological changes like child birth. Keeping a poor diet, hormonal changes, and stress also cause a pot belly- more on that later. According to arpienpoisto, a potbelly attributes to the accumulation of belly fat to lack of exercise.

In response, the CDC recommends a minimum 150 minutes per week of moderate-intensity workouts to keep belly fat away.

The CDC recommends a minimum 150 minutes per week of moderate-intensity workouts to keep belly fat away.

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How stress causes a potbelly

Stress is a common factor that leads to a pot belly. The accumulation of fat in the stomach is due to a steroid hormone called cortisol.

Cortisol makes the body to store fats as fatty acids for later use.

As a fight or fight hormone, stress levels cause an imbalance/surge in the cortisol leading to immediate visceral fat storage even when the body doesn’t need it.

How to Manage A Pot Belly

Studies have shown that a healthy diet and clear workout plan makes visceral fats disappear twice as fast as subcutaneous fat.

What this means is that, if you want to cut down on your belly fat, or get rid of your pot belly, you should:

  • Work out on a regular basis
  • Avoid stress
  • Keep a proper diet to keep away belly fat.

Since these are the most effective ways to keep away belly fat, let us start by educating you on some of the foods/diets you should consume to get rid of belly fat.

Top SuperFoods To Help You Get Rid Of Belly Fat (Includes Juice Ingredients or try Organifi Green Juice)

A famous saying says something like “you are what you eat”.

If you want to lose belly fat or shed that ugly pot belly, the following super foods will be instrumental in your quest.

The caveat here is; you cannot over do any food, or neglect to workout.  Continue reading.

Avocado Can Help You Get Rid Of Belly Fat

Although there are many misconceptions about avocados containing fat, it is the goal of the Juicing Detective to point out that it has the good fat- polyunsaturated fat and monounsaturated fat.

You might remember a recent post we wrote about avocado oil benefits. If you haven’t, check out  the Guide to the Benefits of Avocado Oil (Bonus- Avocado Oil Role On Skin) now.

Regularly using avocados in your juicing recipes will accord you with a large amount of vitamins and minerals. In addition to the nutrient, avocadoes also have good fiber which is good for your stomach.

Scientists have also connected avocados with the regulation of blood sugar which happens during stressful period. It is directly related with the production of cortisol that causes fatty acids to accumulate in your abdomen for the development of the potbelly.

It is worth noting however, that since avocados have fat, consume them moderately to keep your calories in check. You could use a potbelly nutrition calculator to determine whether your avocados affect your overall calorie levels or not.

You should not have too many of them. I normally have 3 a week in my juices and I have never had a problem.

Spinach For a Flat Tummy

Spinach has a lot of health benefits, the most important being in weight loss. In as much as you might hate spinach because of the taste (yeah, I get it), the thylakoid membranes in it take some time to be digested. This obviously reduces the hunger pangs when there is nothing in the stomach!

When you consume more spinach in your diet, you will have more power over your hunger pangs and by extension, feed less= less chance of developing a pot belly.

Green Tea For Pot Belly Nutrition

It is pretty difficult to have a discussion about weight loss without mentioning green tea. I get it, this is a blog dedicated to your favorite juices’ favorite juice.

Green tea has a lot of benefits worth considering when you want to lose belly fat according to a lot of potbelly nutrition information we could find online.

See, green tea has been known to double or triple your metabolic rate. Now with that being said, here are more benefits of green tea:

  • Green tea increases your average metabolic rate
  • Improves how your body burns fats
  • Green tea enhances how fats are oxidised in the body
  • Enhances pot belly nutrition, and many more.

Eat More Eggs To Lose Belly Fat

Eggs contain a large number of nutrients that can help you achieve a healthier, better body. Always remember to have them as part of your potbelly nutrition menu.

They contain protein, healthy fats and vitamins. These nutrients keep you satisfied for a longer time than many foods.

By eating more eggs, you will spend less time feeling hanger pangs, which are the ultimate cause of overfeeding and stress that yields a potbelly.

Apples For Nutrition Potbelly

Apples contain a large amount of water and fiber. The fiber in the apples keeps you feeling fuller for longer while the water keeps away the hunger pangs that may cause you to overeat.

Ultimately, going on a good juicing diet with apples will ensure that you keep belly fat away. But having them in

Chickpeas, lentils, beans and peas

Most dietary pulses like chickpeas, lentils are protein super foods. They are packed with fiber, vitamins, iron and anti-oxidants.

Eating and adding them as a regular occurrence in your diets will keep you healthier for longer.

Pulses generally make you satisfied 31% more than an average meal of the same size according to the Journal of obesity.

Broth-based Soups

A study at Penn State has revealed that broth soups can drop the number of excess calories you consume compared to other foods.

According to our in-house potbelly nutrition calculator, this can in turn help you cut down on the food you eat. They take volumes but don’t help you grow them.


On this website, we have championed juicing for weight loss as an alternative worth pursuing a leaner, toned and better body. We however, encourage our readers to also eat more almonds to ensure that they keep their belly fat low.

I look at almonds as a great alternative worth considering if you want to lose belly fat. Normally, I have to get at least a packet or two every week for easy snacking. Trust me; almonds are good for your potbelly.

A Hazard School of Public Health study has revealed that almond and other nuts play a crucial role in reducing heart disease- basically cutting down fat that accumulates in visceral organs like the heart or live. Almond is known for its richness in fiber, proteins, anti-oxidants and vital vitamins.

Lemon water

Lemons are some of the most important fruits on the planet. We have talked about them in many instances on this website.

The main reason why lemon is good when you are dealing with weight loss in your belly has to do with the metabolic rush it provides to your body- triggering the body to use stored fats.

I personally have lemon tea or lemon water for breakfast, but fresh lemon juice can be truly impressive when you feel bloated every time you wake up.

Lemon juice or lemon water will help you with potbelly nutrition issues, allowing you to lose it overtime.

Whole meal grains

Whole grain meals like Oatmeal and other grains have been known to have a huge impact on the sugar levels in your body.

Oatmeal in particular, contains beta-glucagon, a chemical that generally absorbs water and swells- keeping one feeling satisfied. Ultimately, one is able to control their appetite, eating less and maintaining their flat belly.

Generally, the most effective solution to a slim belly is having the right diet and having a consistent working out regime. Potbelly nutrition consisting the above foods is an easier way to take matters into your own hands. And you don’t have to eat all of them, just pick a 2-5 favorites and then watch your belly fat melt away.

Have any favorite food? Share it with us in the comments!

Photo credit: hampaiden valkaisu

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Selija Crawford

My name is Selija Crawford, the founder of Juicing Detective. I started this blog purely for juicing related aspects but have since expanded to include lifestyle tips, product recommendations and more.

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