The 4 best vegetables for reducing belly fat, dieticians say: eat this, not that

You can’t go wrong with vegetables. They’re nutrient-rich and versatile, so you’ll never run out of healthy ways to prepare them. And if you’re looking to hit a weight loss goal or lose belly fat, there are specific vegetables that can help you!

To learn more about these specific vegetables and the nutrients they contain that can help with your goal of losing belly fat, we spoke to Courtney D’Angelo, MS, RD, author of Go Wellness, as well as Trista Best, MPH, RD, LD from Balance One Supplements. Here are the vegetables they recommend, and for tips on healthier eating, check out the 3 Best Foods to Reduce Your Risk of Heart Disease.

spinach and kale salad

Pass the spinach, please! This green leaf is packed with nutrients and is great as a salad, stir-fried, or added to your protein shake. According to both dieticians, adding more spinach to your diet can help you lose belly fat.

“Green leafy vegetables are not only super nutritious, they also help reduce belly fat,” D’Angelo says. “Spinach is high in fiber, which absorbs nutrients more and helps digestion. It is also high in vitamin K, which can sometimes help reduce body weight, including visceral fat.”

slice the pepper

Red peppers are a versatile vegetable with a natural sweetness that goes great in a pan or on top of your burrito bowl. They are also full of nutrients that can help you with your weight goals.

“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 satiety after meals. This combination can help prevent overeating for the rest of the day. Their fiber content is capsaicin also give red peppers their weight loss benefits. “


Broccoli is one of the most nutritious vegetables you can find, which is why both of our dieticians swear by this green vegetable as a food to help control your weight.

“This cruciferous vegetable is packed with antioxidants that help reduce inflammation in the body,” says Best. “The main 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 more able to release weight and work efficiently even in any other area “.

“Broccoli also contains many other nutrients that can promote belly fat loss, including vitamin C, calcium and chromium,” D’Angelo says. “Vitamin C is needed by the body to metabolize fat into energy. This vegetarian food is also a carbohydrate-rich food, which has many benefits when it comes to losing weight, such as helping you feel full, providing energy, preventing weight gain. of weight, aiding digestion and even helping to trim your waistline. “


Finally, carrots are a delicious root vegetable that contains more nutrients than many people believe. Not only that, but chewing raw carrots can surprisingly help with your goals too!

“This vegetable is unique in its ability to help reduce belly fat as it increases the body’s metabolism,” says Best. “The thermogenic effect of food (TEF) is the rate of calories a food causes the body to burn during digestion. Because carrots have a hard texture, they have a high TEF and therefore cause the body to burn more calories simply by eating them.”

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