The
4 Best Vegetables to Shrink Belly Fat, Say Dietitians
All veggies are healthy for you, but some may specifically help
with abdominal fat loss.
You can't go wrong
with veggies. They're
nutrient-dense and versatile, so you'll never run out of healthy ways to
prepare them. And if you're trying to achieve a weight
loss goal or lose belly fat, there are specific vegetables that
can help you out!
To learn more about these
specific veggies and the nutrients they contain that can help with your goal of
losing abdominal fat, we spoke with Courtney D'Angelo, MS, RD, author at Go
Wellness, as well as Trista Best, MPH, RD, LD from Balance
One Supplements. Here are the veggies they recommend, and for more healthy eating
tips, check out 3 Best
Foods to Reduce Your Risk of Heart Disease.
1-Spinach
Pass the spinach, please!
This leafy green is full of nutrients and great as a salad, sautéed, or thrown
into your protein smoothie. According to both dietitians, adding more spinach
to your diet can help you lose belly
fat.
"Leafy green
vegetables are not only super nutritious, but they also help you shrink belly
fat," says D'Angelo. "Spinach is
high in fiber, which absorbs nutrients more and helps with digestion. It's also
high in vitamin K, which can sometimes support the reduction of body weight,
including visceral fat."
2-Red bell peppers
Red bell peppers are a
versatile veggie with a natural sweetness that goes great in a stir fry or on
top of your burrito bowl. They're also full of
nutrients that can help you with your weight goals.
"Bell
peppers are ideal vegetables to add to a weight loss diet,"
says Best. "They are low in calories and high in nutrients, while also
helping to create a sense of fullness after meals. This combination can help to
prevent overeating throughout the rest of the day. Their fiber content and
capsaicin also give red bell peppers their weight loss benefits."
3-Broccoli
Broccoli is
one of the most nutrient-dense vegetables you can find, which is why both of
our dietitians swear by this green veggie as a food for helping to manage your
weight.
"This cruciferous
vegetable is rich in antioxidants that help drive down inflammation in
the body," says Best. "The primary compound is sulforaphane, which
works by lowering cytokines and NF-kB in the body. These substances drive the
inflammatory process. By reducing inflammation, the body is better able to
release weight and work efficiently in every other area as well."
"Broccoli also
contains several other nutrients that may promote belly fat loss, including
vitamin C, calcium, and chromium," says D'Angelo. "Vitamin C is
needed by the body for metabolizing fats into energy. This veggie is also a
high-carb food, which has many benefits when it comes to weight loss such as
helping you feel full, providing energy, preventing weight gain, aiding in
digestion, and even helping to trim your waistline."
4-Carrots
Lastly, carrots are
a delicious root vegetable that contains more nutrients than many people
realize. Not only that, but chewing raw carrots also may surprisingly help with
your goals as well!
"This vegetable is
unique in its ability to help reduce belly fat in the fact that it raises the
body's metabolism," says Best. "The thermogenic effect of food (TEF)
is the rate of calories a food causes the body to burn while being digested.
Because carrots have
a hard texture, they have a high TEF and therefore cause the body to burn more
calories simply by eating them."