If your goal is achieving flat abs, crunches and cardio are only half of the equation. Diet is as important as exercise when it comes to getting washboard abs. Among diet foods, vegetables are a six-pack-seeker's best friend. Veggies contain vitamins, minerals, fiber and phytonutrients that facilitate fat loss and provide satiety with very few calories.
Cruciferous Vegetables
Cruciferous veggies such as broccoli, cauliflower, kale, cabbage and Brussels sprouts are one of the best types of foods a dieter can eat to shed belly fat. With about three to four g of fiber per ½ cup serving, these veggies will keep you full while helping you keep calories low. Crucifers also contain crambene and Indol-3-carbinol, two compounds that work together to help your cells release toxins. Healthy cells are key to fat loss and overall well-being. Cruciferous vegetables make perfect snacks when paired with hummus and other low-fat dips, and they can be roasted or steamed to make filling side dishes.
Legumes
Legumes, such as beans, lentils and peas, have been making headlines for years as one of the best foods to eat for weight control. This is because they contain soluble fiber, which can help reduce visceral fat, the stubborn fat found deep in the abdominal region. A June 2011 study performed at Wake Forest Baptist Medical Center in Winston-Salem, North Carolina, and published by the National Institutes of Health revealed that over the course of five years, overweight men and women reduced their visceral fat by 3.7 percent for every daily 10 g increase in soluble fiber. Legumes can be added to salads and soups or even processed to make hearty dips.
Leafy Greens
Leafy greens are one of the most important vegetables in any diet and are essential to achieving a flat stomach. Greens such as spinach, chard, arugula and kale are the best plant sources of essential minerals, including calcium. Consuming at least 1,000 mg of calcium per day can help prevent fat storage and may even boost your metabolism. In addition to being chock full of minerals, leafy greens can be added to many dishes to increase the volume of food for very few calories.
Hot Peppers
Adding a little spice to your meals actually provides a temporary metabolism boost, helping you burn more calories daily. Jalapeno, cayenne, chili and habanero peppers contain capsaicin, a chemical that increases thermogenesis by elevating body temperature. According to Pennsylvania State University's Department of Nutrition, adding fresh or dried peppers to your meals can increase your metabolic rate by up to 20 percent for a full half-hour after consumption. Try topping salads and crudite with salsa and sprinkling hot sauce or ground pepper on your meals for a heat-induced calorie burn.
References
- Wake Forest Baptist Medical Center; Soluble Fiber Strikes a Blow to Belly Fat; June 27, 2011
- University of Texas Southwestern Medical Center at Dallas; Calcium and Weight Loss; October 23, 2003
- Centers for Disease Control: Can Lifestyle Modifications Using Therapeutic Lifestyle Changes Reduce Weight and the Risk for Chronic Disease?
- "The Journal of Nutrition"; Synergy Among Phytochemicals Within Crucifers: Does it Translate Into Chemoprotection?; Wallig, Matthew A. et al.; 2005
- Pennsylvania State University; Boosting Your Metabolism 101; Davis, Jillian; 2008
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