Adding vegetables to your diet can be an effective way to flatten your stomach. To burn the fat around your belly, you need to cut your daily calorie intake and increase your metabolism. You can accomplish both of these by eating certain types of vegetables. Although a vegetable-rich diet is helpful for weight loss, you get more optimal results when you also add regular exercise to your weekly routine.
Calorie Content
Most vegetables are naturally low in calories, so building your daily diet around veggies can lower your calorie intake. Replacing some high calorie foods and side dishes with vegetables can cut hundreds of calories from your meals. For example, 1 cup of broccoli, sweet peppers, zucchini or mushrooms contain less than 35 calories, while a cup of cooked macaroni or rice has more than 180 calories. According to the Centers for Disease Control and Prevention, when you reduce your food intake by 500 calories every day for a week, you will lose 1 lb.
Fiber
Fiber is a type of carbohydrate your body cannot digest. According to Colorado State University Extension, a high-fiber diet can help cut your calorie intake because it helps fill your stomach without providing any calories. According to the Dietary Guidelines for Americans 2010, women should consume 25 g and men 38 g of fiber every day. Eating fiber-rich vegetables, such as beans, peas, broccoli, cauliflower, lentils and carrots, can help reduce your weight and flatten your stomach.
Water
Many vegetables, such as cucumbers, lettuce, celery and tomato, also contain lots of water and help fill your stomach without providing any calories. Fill at least half of your plate with fresh or grilled vegetables or add plenty of vegetables to casseroles, sauces, omelets and other meals. This will help reduce the calorie intake of your meal and promote weight loss.
Metabolism
Red peppers, such as chili, cayenne, jalapeno and habanero, contain capsinoids that can increase your metabolic rate. A study published in the "American Journal of Clinical Nutrition" in 2009 showed that consuming 6 mg of capsinoids every day helped burn abdominal fat and increased fat oxidation. Adding fresh red peppers, hot sauces or dried red peppers to your meals can temporarily boost your metabolism and promote belly fat loss.
Considerations
Although a vegetable-rich diet is helpful in flattening your stomach, regular exercise is needed to tone your abdominal muscles. Abdominal exercises and cardio help develop your muscle, increase your metabolism and burn fat -- so for optimal results, combine a vegetable-rich diet with regular exercise. Although vegetables are rich in nutrients, such as vitamins, minerals and fiber, only few are high in protein. Ensure your protein intake by eating lean meat, low-fat dairy, egg whites, beans or other vegetables high in protein. Always consult your doctor before changing your diet.
References
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- U.S. Department of Agriculture: Nutrient Data Laboratory
- Centers for Disease Control and Prevention: Balancing Calories
- "American Journal of Clinical Nutrition"; Effects of Novel Capsinoid Treatment on Fatness and Energy Metabolism in Humans: Possible Pharmacogenetic Implications; Snitker, et al.; 2009
- Colorado State University Extension; Dietary Fiber; J. Anderson, et al.; December 2010
- Union County College: Red Peppers
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