Even if you have a limited working knowledge of fitness and nutrition, you probably know that most vegetables make good diet foods because most vegetables are low in calories and high in vitamins, minerals and other compounds such as phytochemicals that promote optimal health. Unfortunately, no foods actually "eat belly fat," and vegetables are no exception. Additionally, you cannot target a certain area for fat loss; you will have to proportionally lose fat from your entire body. Nevertheless, vegetables are good diet foods that will support your fat loss goals.
Artichokes
Artichokes are recommended by the American Council on Exercise to help you lose weight and fit the description of an ideal diet vegetable: low in calories, high in fiber and high in nutrients. A medium artichoke has just 60 calories and 6 g of fiber. A large artichoke has 72 calories and over 9 g of fiber. Dr. Jonny Bowden explains that much of the nutrition is located at the "heart," or center of the artichoke. A medium-size artichoke contains 72 mg of magnesium, 425 mg of potassium and a compound called "silymarin," the active ingredient in milk thistle, which can help promote optimal liver health.
Lentils
Lentils fall into a special class of vegetables called "legumes" and are recommended by the American Council on Exercise and Bowden for weight loss purposes. Lentils are not as low in calories as other vegetables are; a half cup has just over 100 calories. But the real weight loss benefits are from the large amounts of fiber that lentils have. A cup of cooked lentils has over 15 g of dietary fiber, which decreases your appetite and keeps your blood sugar levels stable. High blood sugar levels prompt your body to release insulin, which promotes fat storage.
Broccoli
The Centers for Disease Control recommends broccoli as a weight loss vegetable that will help you lose weight on your entire body and thereby reduce your waistline. A cup of broccoli has only 30 calories and 2.3 g of fiber. A single cup also contains 2 g of protein, 288 mg of potassium, 43 mg of calcium, 81 mg of vitamin C and moderate amounts of vitamin A/beta-carotene, folate, magnesium and phosphorus. Replacing high-calorie starchy foods such as pasta, potatoes or rice with broccoli will allow you to remove a significant amount of calories from your diet without compromising essential nutrients.
Sweet Peppers
The Centers for Disease Control and Prevention also touts sweet peppers among the vegetables most ideal for dieting. Sweet peppers are also called "bell peppers" and come in red, orange, yellow, green, and even purple and black varieties. Like broccoli, a cup of cut-up or diced bell peppers has only 30 calories. Bell peppers are an example of what Bowden calls a "high volume" food. These foods have a relatively high amount of water, fiber and air, and a relatively low amount of calories, yet still satisfy the appetite. He explains that bell peppers are very versatile. For dieting purposes, they can be eaten by themselves, cut up for a salad or a stir-fry, combined with low-fat cheese and olive oil or be stuffed with brown rice and a lean protein source.
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