Vegetables are a key part of any diet aimed at burning abdominal fat and shrinking your waistline. Because vegetables tend to be low in calories, they tend to help keep the weight off by replacing more high-fat foods in your diet. Many vegetables also have properties that help your metabolism burn calories more efficiently, so less fat accumulates. It's helpful to know which vegetables to choose and how to prepare them so that you don't inadvertently add to their fat content and your own.
Features
Abdominal fat is different from subcutaneous fat, which is the kind of fat located near the surface of the skin. It's the kind you can grab with your hands or that can be seen sticking out over your belt. Abdominal fat, also known as visceral fat, is the fat that exists between the organs in your abdomen. It's the most dangerous to your health because it raises your risk of heart disease and some cancers, says Harvard Health Publications.
Types of Vegetables
Tomatoes, which contain antioxidants such as betacarotene, carotenoids and lycopene, help reduce your levels of visceral and subcutaneous fat, according to More.com. Also, jalapeno and habanero peppers are associated with a higher metabolism, which means you burn fat more efficiently and more quickly. Cayenne chiles have also been cited as fat burners; they can help rev up your metabolism and help your body burn fat faster, according to the New York Daily News. According to Health Matters, cruciferous vegetables such as broccoli, kale, cauliflower and cabbage are among the most helpful vegetables for helping you burn abdominal fat fast, because they contain phytonutrients that fight the effects of xenoestrogens -- compounds in the body that contribute to fat accumulation.
Expert Insight
Harvard University health experts recommend you get most of your carbohydrates from complex carbohydrate sources, such as fruits and vegetables, as opposed to simple carbohydrates, such as table sugar. Complex carbohydrates, which also include whole grains, take longer to digest and become converted into blood glucose; simple carbohydrates provide quick energy. However, if those simple carbs aren't needed for energy right away, they are converted to fat more quickly than complex carbs.
Mushrooms
As the "More" article notes, mushrooms are the only vegetables with vitamin D. Having sufficient levels of vitamin D in your bloodstream can help you lose weight, particularly fat. Likewise, insufficient vitamin D levels can lead to higher risks of obesity and an accumulation of abdominal fat. Mushrooms contain little or no fat themselves, according to Nutrient Facts -- though the way they are sometimes prepared can add fat to your diet.
Considerations
As you work more cruciferous vegetables, tomatoes, mushrooms and peppers into your diet, remember that the more oils and fats you use in preparation of these healthy foods, the more you add to weight gain and fat accumulation in the abdomen. Likewise, by exercising every day or at least most days of the week for at least 30 minutes, you can also help reduce fat in your body.
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