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Three Vegetables That Fight Abdominal Fat

author image Jennifer Andrews
Jennifer Andrews specializes in writing about health, wellness and nutrition. Andrews has a Master of Science in physical therapy from the University of Alberta as well as a bachelor's degree in kinesiology. She teaches yoga and pilates and is a recent graduate of the Institute of Integrative Nutrition.
Three Vegetables That Fight Abdominal Fat
Asparagus acts as a diuretic to flush waste from the body. Photo Credit: Martin Poole/Digital Vision/Getty Images

Vegetables are a rich source of essential nutrients, vitamins and minerals needed for normal body function and good health. According to Dr. Ann Louise Gittleman, author of "The Fat Flush Foods," plant foods contain over 5000 antioxidants, which help protect against disease and certain cancers as well as slow the aging process. Although there is not one specific food or diet plan that will decrease abdominal fat, vegetables may aid over all weight loss, including belly fat loss, since they are low in calories and high in water content. The Mayo Clinic cites that a well balanced diet combined with regular physical activity is the best way to lose weight and abdominal fat for long-term success.

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Add asparagus to your diet to reduce abdominal fat. Asparagus acts as a diuretic to relieve water retention, which causes bloating and puffiness in the stomach. It's ability to flush waste products such as undigested foods from the body stems from its low sodium content coupled with an amino acid called asparagine. Asparagus is also a source of inulin, a dietary fiber that maintains a healthy digestive system and decreases constipation or stomach upsets. Prepare asparagus at home by steaming, sauteing or grilling them as part of a low-calorie meal.


Add cucumbers to a daily meal plan that is low in calories. Cucumbers are a low-calorie vegetable that has little to no fat, sodium or added refined sugars. Its high water content help flush fluids from the body to decrease water retention as well as contribute to feelings of fullness, preventing over eating. Add cucumbers to leafy, green salads for a healthy lunch; dip slices in hummus for a snack; or blend into a green smoothie with spinach and almond milk for a light breakfast addition.


Use kale as an alternative to your usual lettuce or spinach greens to prevent weight gain. Kale is a dark, leafy green that is a rich source of vitamins A, B6 and riboflavin, all of which are essential in energy metabolism and protection against disease. The fiber in kale also maintains steady blood sugar levels to prevent increased hunger cravings that leave you reaching for foods high in sugar and excess calories. Chop kale up into a salad; drizzle with olive oil and bake in the oven for kale chips; or simply steam with other greens and serve with grilled chicken and roasted carrots for dinner.


Add a variety of vegetables to your diet as part of a well balanced diet. A fat-fighting diet plan should consist of lean protein, complex carbohydrates and healthy fats. While vegetables should form the foundation of your daily meals, whole grains are a source of energy and essential vitamins including the B vitamins and dietary fiber. Lean protein aids the growth and development of muscle, which has a higher metabolic rate than fat even while at rest to increase calorie-burning. Healthy fats increase satiety and contribute to hormonal balance, which is vital as we age since fluctuating hormones contribute to a slowed metabolism and belly fat according to the Mayo Clinic.

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