![[object Object]](/lib_vTEzJimVXxumhPgG/smryx8clty3xwbtr.svg?w=50){kind=small}
Battle the Bulge with Veggies
As you age, having a larger belly can lead to various health problems such as insulin resistance, type-2 diabetes, metabolic syndrome, heart disease, and certain cancers. It's important to note the long list of potential health complications caused by too much belly fat.
On a lighter note, finding comfortable clothes that fit well can be a challenge. However, choosing the right food can make a significant difference in reducing belly fat.
The Solution is Not How to Eat, But What to Eat
While there is plenty of advice on how to shed unwanted pounds and maintain a healthy weight, it can be confusing. Merely counting calories and moving more is not enough; you need to be mindful of what you eat.
Low Carb, Not No Carb
Opt for non-starchy, high-fiber plant foods. You don't have to follow the keto diet strictly to win your battle against the bulge. The foods in our countdown are the launchpad for a new, slimmer you.
#3 Asparagus
Asparagus is an essential veggie packed with vitamins, minerals, amino acids, and cell-protecting antioxidants. This wonder veggie can help you lose belly fat as it provides a low-calorie, low-carb veggie with a 94% water content, which has been linked to weight loss. Asparagus contains an α-amino acid or plant chemical called asparagine that increases insulin sensitivity, aids weight loss by storing more energy in muscle tissue and less as body fat. Asparagine helps break down an acid called oxalic acid that glues body fat to cells. Quality dietary fiber helps regulate energy intake, which enhances fat loss and supports weight maintenance.
#2 Leafy Greens
Leafy greens, such as kale, spinach, and Swiss chard, are nature's superfoods. They are high in nutrients, low in calories and carbs, and have a high fiber content, which makes them ideal for weight loss. The dietary fiber keeps you fuller for longer, so you eat less and less often. Leafy greens contain antioxidants and many vitamins and minerals, including calcium, which helps boost your metabolism and burn fat. Adding low energy density food to your meals helps you eat more without adding too many extra carbs and calories, and the high fiber helps control your hunger between meals. The plants get their color from a pigment called chlorophyll, which has a detoxifying effect on your body, supporting better metabolism and a well-functioning digestive system, both of which are key to weight loss and weight management. Leafy greens contain plant compounds that help reduce inflammation and aid weight loss.
#1 Broccoli & Cauliflower
Broccoli and cauliflower are super nutritious cruciferous veggies that contain high-quality fiber and sulfur-rich antioxidants like sulforaphane and indole-3-carbinol. These veggies boast health-boosting vitamins and minerals like vitamin K and folate. Xenoestrogens are chemicals that mimic the hormone estrogen and are found in some of the foods you eat and the air you breathe. Broccoli and cauliflower contain a unique compound of phytonutrients that helps fight against unwanted estrogenic compounds, making it much easier to lose belly fat. The high fiber content in these vegetables helps you feel fuller for longer periods, which reduces the number of times you snack in between meals.
References:
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/