Doctors Reveal a Dietary Approach That Can Effectively Reduce a Stubborn Belly

Jakarta – The persistent concern of a protruding abdomen, often referred to as a "buncit" or potbelly, is a widespread aesthetic and health challenge for many individuals. Beyond its impact on appearance, abdominal fat is also linked to increased risks of various chronic diseases. In response to this common issue, medical professionals are reiterating the importance of a balanced dietary strategy, emphasizing specific eating habits that can contribute to a flatter midsection.

Dr. Igus Ulfa Yaze, a clinical nutrition specialist, recently highlighted in a public forum that the primary culprits behind abdominal distension are often excessive consumption of carbohydrates and sugars. This dietary pattern, when coupled with sedentary lifestyles, can lead to the accumulation of visceral fat – the type of fat that surrounds internal organs and is particularly detrimental to health. Dr. Yaze underscored that achieving a healthier body composition and reducing belly fat is not about extreme deprivation but rather about adopting a sustainable and nutritionally sound approach to eating.

One of the most accessible and officially endorsed strategies for achieving this balance is the "Isi Piringku" (My Plate) guideline, developed by Indonesia’s Ministry of Health. This visual aid, designed to simplify healthy eating principles, advocates for a specific plate composition to ensure adequate intake of essential nutrients. The core principle is to divide the plate into two halves. One half should be dedicated to fruits and vegetables, providing vital vitamins, minerals, and fiber. The remaining half is then further divided into two equal quarters. One quarter is allocated to staple foods, such as rice, bread, or potatoes, which serve as the body’s primary energy source. The final quarter is designated for protein-rich side dishes, which can include sources like tofu, tempeh, fish, chicken, or lean meats.

During a live TikTok session with detikHealth on Thursday, July 9, 2026, Dr. Yaze elaborated on the practical application of the "Isi Piringku" guideline. "So, the portions should not be reversed," she advised. "Half of the portion should be filled with vegetables and fruits. Then, another quarter is for staples, for example, 5 to 7 spoons of rice. And the final quarter is for side dishes. The side dishes can be tofu, tempeh, chicken, or meat; that’s perfectly fine." This visual and quantitative breakdown offers a clear roadmap for individuals seeking to rebalance their meals and reduce their intake of less nutrient-dense components.

The Role of Carbohydrates and Sugars in Abdominal Fat Accumulation

The emphasis on reducing carbohydrates and sugars stems from their direct impact on insulin levels and fat storage. When we consume refined carbohydrates and added sugars, our blood glucose levels spike. In response, the pancreas releases insulin, a hormone that helps cells absorb glucose for energy or storage. However, consistently high insulin levels can promote fat storage, particularly in the abdominal area.

Data from various health organizations, including the World Health Organization (WHO), consistently point to the correlation between high sugar intake and increased prevalence of obesity and related metabolic disorders. For instance, studies have shown that diets high in added sugars are associated with a greater risk of developing type 2 diabetes, heart disease, and non-alcoholic fatty liver disease – conditions often exacerbated by abdominal obesity.

Dr. Yaze’s advice to limit these components is therefore grounded in established nutritional science. She provided practical examples, suggesting that individuals who enjoy their daily coffee should be mindful of the accompaniments. "For example, if you want to drink coffee, it’s best to limit the addition of creamer or sugar," she stated. This seemingly small adjustment can significantly reduce the overall intake of empty calories and added sugars throughout the day.

Gradual Transition for Sustainable Weight Management

Recognizing that drastic dietary changes can be difficult to sustain and may even lead to yo-yo dieting, Dr. Yaze advocates for a gradual transition. This approach aims to make the process of reducing unhealthy food and drink consumption less daunting and more manageable for individuals. "It doesn’t mean it’s forbidden, but we reduce the portion," she explained. "For example, if it was usually 200 ml, this week it becomes 100 ml first. The change happens slowly. Then, next month, it can just be black coffee."

This step-by-step modification allows the body and taste buds to adapt, making it easier to adopt healthier habits in the long term. It also fosters a sense of accomplishment as individuals successfully implement these smaller changes, building momentum for further progress.

The caution against excessive consumption extends to popular "kekinian" or trendy beverages, which are often laden with sugar, syrups, and artificial flavorings. "Trendy drinks are still okay, maybe once a week," Dr. Yaze conceded, "but if possible, don’t finish it all by yourself. You can share it, for example, with friends." This recommendation encourages mindful consumption and social sharing, turning a potentially unhealthy habit into a more controlled and enjoyable experience.

Broader Implications and Public Health Perspective

The advice provided by Dr. Yaze aligns with broader public health initiatives aimed at combating the rising rates of obesity and non-communicable diseases (NCDs) globally. Indonesia, like many nations, faces a significant burden from NCDs, many of which are diet-related. The "Isi Piringku" program is a testament to the government’s commitment to promoting healthier lifestyles through accessible and culturally relevant guidance.

The implications of adopting such dietary recommendations extend beyond individual health. A healthier population can lead to reduced healthcare costs, increased productivity, and a better overall quality of life. By empowering individuals with knowledge and practical strategies, public health efforts can foster a culture of well-being.

Scientific Basis for Dietary Recommendations

The effectiveness of reducing refined carbohydrates and added sugars in managing abdominal fat is supported by a substantial body of scientific research. Studies published in reputable journals have explored the impact of various macronutrient ratios on body composition and metabolic health.

For instance, research into low-carbohydrate diets has often demonstrated significant reductions in abdominal fat, particularly visceral fat, which is metabolically active and poses greater health risks. While extreme low-carb diets may not be suitable for everyone, a moderate reduction in refined carbohydrates, coupled with an increase in fiber intake from fruits and vegetables, can significantly improve insulin sensitivity and promote fat loss.

Similarly, the detrimental effects of excessive sugar consumption, especially fructose found in sugary drinks and processed foods, are well-documented. Fructose is primarily metabolized by the liver and can contribute to the development of fatty liver disease and increased triglyceride levels, both of which are strongly associated with abdominal obesity and cardiovascular disease.

Expert Endorsements and Future Outlook

The consistent message from nutritionists and medical professionals like Dr. Yaze is that a balanced diet, rich in whole foods and mindful of portion sizes, is the cornerstone of effective weight management and overall health. The "Isi Piringku" guideline provides a practical framework that is easy to understand and implement.

The continued emphasis on these dietary principles by health authorities and medical experts suggests a long-term strategy for public health improvement. As awareness grows and educational initiatives expand, it is anticipated that more individuals will adopt these evidence-based approaches to combatting abdominal fat and improving their general well-being. The journey to a healthier body, often starting with a healthier plate, is an ongoing process that requires commitment and informed choices. The advice from Dr. Yaze serves as a timely reminder that simple, yet effective, dietary adjustments can pave the way to achieving a healthier and more confident self, free from the burdens of excess abdominal fat.