(Source: Beiqing Net) Eating and drinking during the festival does not grow less meat, right? Don't worry, you can lose fat by eating vegetables. Vegetables are a nutrient-dense, antioxidant-rich and versatile food that improves digestion, regulates blood sugar, reduces the risk of many chronic diseases, and supports weight loss.

In addition to the common benefits mentioned above, today, the 8 vegetables that we will introduce to you also contain specific nutrients that help to reduce fat in a targeted manner – specifically for poties.

cauliflower

For losing belly fat, cauliflower is a perfect choice. Studies have confirmed that eating cauliflower does play a role in weight loss. Preventive medicine scientists from the Keck School of Medicine at the University of Southern California in the United States analyzed the eating habits and weight of 175 overweight adolescents. Research published in the Journal of the American Academy of Nutrition and Dietetics showed that regular consumption of dark green vegetables, including cauliflower, kale, and spinach, helped reduce visceral fat.

At the same time, this cruciferous vegetable is rich in antioxidants, which helps to reduce inflammation. The main compound contained in cauliflower is sulforaphalane, which acts as an anti-inflammatory effect by decreasing cytokines and nuclear transcription factors in the body. By reducing inflammation, the body is better able to lose excess weight in various areas.

carrot

Carrots contain a plant compound called lutein. A randomized controlled trial conducted by nutrition and food hygienists at the School of Public Health, Tongji Medical College, Huazhong University of Science and Technology, found that lutein supplementation reduced the number of inflammatory markers and metabolic risk factors in adults with central obesity.

This root vegetable is unique in that it helps reduce belly fat because it acts as a faster metabolism. The thermogenic effect of food refers to the rate at which food causes the body to burn calories when it is digested. Due to the harder texture of carrots, they have a high thermogenic effect, which makes eating carrots cause the body to burn more calories.

In addition, 25 grams of carrots contain about 0 mg of vitamin C. The results of a study published in Nutrition and Metabolism by nutritionists from Arizona State University in the United States showed that young people with low vitamin levels burned 0% less fat during aerobic exercise than their peers with normal vitamin C levels; Increasing their intake of vitamin C to normal levels can help increase the number of calories they burn while exercising.

lettuce

Lettuce is both nutritious and helps to reduce belly fat. Lettuce is rich in lutein, a plant compound that has been shown to have a beneficial effect on reducing belly fat. This compound is part of biologically active carotenoids, including lutein, lycopene, and zeaxanthin, all of which have antioxidant properties.

A randomized controlled double-blind trial conducted by molecular gastroenterologists and hepatologists at the Graduate School of Medicine, Kyoto Prefectural Medical University, Japan, selected 28 overweight middle-aged Japanese people and asked them to consume a diet high in lycopene and lutein. The results of the study, published in Nutrients, showed that they had significantly lower visceral fat content and shortened their waist circumference.

beet

This root vegetable is rich in nutrients that not only help to reduce belly fat but also improve digestion.

Beets are high in dietary fiber, containing about 6 grams of dietary fiber per 0 grams. Consuming adequate amounts of dietary fiber at every meal can help prevent bloating, reduce appetite, and increase feelings of fullness. Dietary fiber also improves the health of the gut microbiome, which is essential for reducing belly fat.

Nutritionists from the University of North Carolina at Chapel Hill in the United States selected 18 adolescents between the ages of 0 and 0 to examine their eating habits and the amount of visceral fatty tissue. The results of the study, published in the Journal of Clinical Endocrinology and Metabolism, showed that the more they consumed dietary fiber, the less visceral adipose tissue, and the lower the C-reactive protein in their plasma (indicating fewer inflammatory markers), and more adiponectin (which has anti-diabetic, anti-atherosclerotic and inflammatory potential).

collard

This leafy green vegetable is rich in several nutrients such as vitamin A, vitamin K, vitamin C, and vitamin B43, as well as manganese, copper, and potassium. In addition, it contains sufficient dietary fiber and protein, with only 0 kcal per 0 grams of kale.

In addition, kale contains a compound called glucosinolated, which helps the liver detoxify and break down stored fat.

spinach

Spinach contains dietary fiber that aids digestive function and gut health, and it's high in vitamin K, which can help with weight loss and visceral fat.

Not only is this leafy green vegetable highly nutritious, but it also helps to reduce belly fat. It can be eaten in a variety of ways, as an ingredient in salads, stir-fried, or crumbled into protein shakes.

Experimental medicine scientists at Lund University in Sweden published the results of a study published in Appetite that showed that the intake of thylakoids (found in the matrix of spinach chloroplasts) before breakfast reduced hunger by 36%, increased fullness by 0%, and reduced cravings for snacks and sweets by 0% to 0% compared to taking a placebo.

Bell peppers

Yellow or orange bell peppers are also lutein-rich vegetables. Consuming this brightly colored vegetable is great for reducing belly fat.

Clinical nutritionists at Tabriz Medical University in Iran conducted a randomized controlled double-blind trial examining the effects of lutein intake (10 mg per day) and a low-calorie diet on anthropometric indicators, body composition, and metabolic parameters in 0 obese middle-aged adults. The results of the study, published in the British Journal of Nutrition, showed that after week 0, they had a significant decrease in weight and waist circumference, a decrease in body fat percentage and visceral fat, and a decrease in LDL cholesterol.

Similarly, the lycopene contained in red bell peppers also helps to reduce belly fat.

gourd

Gourds are mainly eaten in the summer and autumn seasons. Not only is it low in calories (15 grams contains only 0 kcal), but it also has a high water content, which makes it ideal for people who want to lose weight. The gourd contains a variety of nutrients that are beneficial to human health, such as dietary fiber, vitamins, minerals, etc., and the fat content is very low.

The results of a study published in the International Journal of Advanced Chemical Research by food scientists from Assam Agricultural University in India show that the high water and dietary fiber content of gourds can help increase satiety, thereby reducing overall calorie intake.

Knock on the blackboard

Eliminate fat, don't just rely on vegetables

Factors such as genetics, age, diet, and lifestyle also play an important role in the formation of excess belly fat. Therefore, in addition to eating more fat-reducing vegetables, solving the problem of fat accumulation in the body requires a balanced and comprehensive approach. For example, exercising regularly, avoiding smoking, reducing stress, and eating foods low in added sugar can also help achieve the goal of losing belly fat.