3 Vegetables that FIGHT Belly Fat

Oct 14, 2021

There's a vast difference between being pleasantly plump and carrying excess belly fat. This article reveals three easy-to-source veggies that can help battle your bulge.

You'll soon know what they are and how they work as fat-fighting foods.

Most of us don't like the way excess belly fat looks or feels. And few people—other than sumo wrestlers—go out of their way to pile on the pounds.

The Problems with Paunch

As you get older, there are several health issues linked to bigger bellies. Two medical problems related to abdominal fat are insulin resistance and type-2 diabetes. Other serious conditions can include metabolic syndrome, heart disease, and some cancers. In fact, the full range of potential health complications caused by too much belly fat is a long one.

On a lighter note, finding comfy clothes you like—and that fit well—can be a challenge.

Information Overload

All that advice on how to shed unwanted pounds and maintain a healthy weight is confusing. And telling folks to eat less and move more is not the solution to shrinking that belly. If it were, you'd only need to count calories to lose weight, but that alone is not enough.

No, the solution is not so much how to eat as what to eat. It's true; there are foods that fill you up and help you lose your belly fat.

Low Carb, Not No Carb

You probably love your carb foods, and who doesn't, right. But not all carbs are equal, even in the vegetable world. The secret is to opt for non-starchy, high-fiber plant foods.

Don't worry; you don't have to go all-out keto to win your battle against the bulge. You just need to be mindful of what you eat, that's all.

And we reveal some of the best options for your weight loss mission in our top-3 countdown.

Okay then, let's get to it and show you how to burn that belly fat with veggies. Today is your new beginning. The foods in our countdown are the launchpad for a new, slimmer you.

#3 Asparagus

If asparagus doesn't make your shopping lists, you might want to reconsider. It's chock full of essential vitamins, minerals, amino acids, and cell-protecting antioxidants [1].

And there are several reasons why this wonder veggie can help you lose that belly fat.

Asparagus gives you a low-calorie, low-carb veggie that has a 94% water content. Studies found links between low-calorie, high-fiber water-rich foods and weight loss. But there's more. Asparagus contains an α-amino acid or plant chemical called asparagine [2].

Asparagine works by increasing insulin sensitivity. When that happens, your body stores more energy in muscle tissue and less as body fat, which aids weight loss. Asparagine also helps break down an acid called oxalic acid that glues body fat to cells [3] [4] [5].

Other studies found that quality dietary fiber helps regulate energy intake. It's yet another process that can enhance fat loss and support weight maintenance [6].

It's time to include asparagus into your diet if you're serious about fighting the flab.

#2 Leafy Greens

Leafy greens like kale, spinach, and swiss chard, etc., are high on the list of nature's superfoods. Per bite, edible leafy plants provide you with more nutrients than most other foods. Plus, their low-calorie, low-carb, and high fiber content make them ideal for weight loss. The dietary fiber keeps you fuller for longer, so you eat less and less often.

The nutritional profile of leafy greens reveals antioxidants and many vitamins and minerals. One of those minerals is calcium, which helps boost your metabolism and burn fat [7] [8].

Leafy greens are also a low energy density food. Any food with a high water and fiber content is considered low energy density.

But how does low energy density food support your fight against the flab?

It helps because you can add more food to your meals without too many extra carbs and calories. And the extra volume and high fiber help control your hunger between meals [9].

There are other significant benefits to leafy greens as well. The plants get their color from a pigment called chlorophyll... which has a detoxifying effect inside your body. As chlorophyll enters the digestive tract, it boosts your liver's ability to remove toxins and waste.

Detoxification supports better metabolism and a well-functioning digestive system... both of which are key to weight loss and weight management [10] [11].

Leafy greens contain plant compounds that help reduce inflammation and aid weight loss. The major ones are betaine, choline, and folate.

Studies suggest the compounds in greens can turn off your genes for...

Insulin Resistance... Liver Steatosis... and Adiposity [12].

#1 Broccoli & Cauliflower

Broccoli and cauliflower are two cruciferous veggies of the Brassicaceae family. Like most plant foods from this group, broccoli and cauliflower are super nutritious. They contain high-quality fiber and sulfur-rich antioxidants like sulforaphane and indole-3-carbinol.

Both plants boast health-boosting vitamins and minerals, like vitamin K and folate [13].

In today's world, chemicals called xenoestrogens are difficult to avoid. They're in some of the foods you eat and the air you breathe.

But what do these chemicals have to do with belly fat?

Well, xenoestrogens have what's called an estrogenic effect inside your body. In other words, they mimic the hormone estrogen. When that happens, your body holds on to its fat storage, making it hard to lose.

Now for the good news.

Broccoli and cauliflower contain a unique compound of phytonutrients. These phytonutrients help fight against unwanted estrogenic compounds. And that, in turn, makes it much easier for you to lose your belly fat [14].

The high fiber content in broccoli and cauliflower slows down your digestion. And slow digestion helps to fill you up and fend off hunger pangs between meals.

Quality fiber stops post-meal blood sugar spikes, which prevents excess insulin production. And that means less glucose gets stored as body fat, including your belly. 

And there you have it. Three super vegetables that can help you lose that belly fat.

1.    https://www.ncbi.nlm.nih.gov/asparagus-nutrients/
2.    https://www.healthline.com/nutrition/asparagus-water-content/
3.    https://weighlessmd.com/increases-insulin-sensitivity/
4.    https://www.researchgate.net/anti-diabetic-mechanism-asparagus/
5.    https://www.linkedin.com/breaks-down-oxalic-acid/
6.    https://www.ncbi.nlm.nih.gov/effects-of-dietary-fiber/
7.    https://pubmed.ncbi.nlm.nih.gov/calcium-intake/
8.    https://www.webmd.com/diet/obesity/features/calcium-weight-loss#1
9.    https://pubmed.ncbi.nlm.nih.gov/dietary-energy-density/
10.    https://www.hindustantimes.com/fitness/chlorophyll/
11.    https://health.clevelandclinic.org/detoxification/
12.    https://www.mensjournal.com/food-compounds-turn-off-fat-genes/ 
13.    https://www.eatright.org/cruciferous-veggie-nutrition/
14.    https://eatwellenjoylife.com/cruciferous-veg-help-reduce-belly-fat/
15.    https://pubmed.ncbi.nlm.nih.gov/dietary-fiber/