Unique Veggies that Fight Abdominal Fat – You Need to Know
People who are trying to lose weight should know that at the end of the day, they are going to lose the weight from their entire bodies and not just from specific areas on their bodies. However, the best veggies for weight loss can often specifically help people get rid of abdominal fat. According to a 2014 study that was published in the journal of Obesity, with a sample of 400,000 American adults, eating fruits and vegetables was correlated with better weight control even in the absence of other healthy weight regulating habits.
Veggies and Calcium
Calcium is an essential nutrient that people still consume in overly small quantities in many cases. People who work in office environments are often deficient in vitamin D, which aids in the absorption of calcium. The Americans who do get enough calcium are often getting it from dairy products, which can have their own negative health consequences when they are consumed in large enough quantities. Getting calcium from vegetables can make all the difference, since these vegetables are going to have their own additional health benefits beyond all of the calcium and people are not going to have to worry about saturated fat or cholesterol in the process.
– The Journal of Nutrition in 2003 published a review article indicating that there is a correlation between healthy weight maintenance and having a high consumption of dietary calcium.
– A one-cup serving of kale gives people around 14 percent of their daily value of calcium, making kale a great veggie for weight loss.
– A one-cup serving of bok choy yields 7 percent of a person’s daily value of calcium.
– Broccoli has 74 mg of calcium in a one-cup serving.
– In a 100 g serving of spinach, people will get 145 mg of calcium. Spinach has a number of other nutrients that can contribute to health and weight loss as well.
– A cup of soybeans yields 175 mg of calcium. While some people are not going to count soybeans in their vegetable intake, since soybeans are substitutes for protein for a lot of people, soybeans can provide them with the calcium that is going to promote health in many different ways.
Veggies and Visceral Fat
The body fat that is truly dangerous is visceral fat. People should note that not all abdominal fat is visceral fat. Some of it is subcutaneous and even if people don’t like it, it isn’t going to cause health problems. Having high levels of visceral fat surrounding a person’s internal organs is dangerous due to the hormones that the fat tissue will release into such a sensitive area. Visceral fat also contributes more to an apple-shaped appearance than subcutaneous fat, which often lies flat on a person’s body. The best veggies for weight loss and health are the veggies that are going to fight visceral fat.
– A cross-sectional study involving data taken between 2006 and 2011 and published in 2014 in the Journal of the Academy of Nutrition and Dietetics found that people who regularly ate non-starchy vegetables had 17 percent less visceral fat than the control group that did not regularly eat non-starchy vegetables.
– This data indicates that having a diet rich in non-starchy vegetables in general can contribute to a reduction in visceral adipose tissue, at least proportionally. People also might avoid development visceral abdominal fat in the first place as a result of a diet that is high in non-starchy vegetables.
– As a rule, the non-starchy vegetables are the vegetables that are low in calories. When it comes to vegetables, the calories all come from carbohydrates. Root vegetables have a tendency to be starchy vegetables, and leafy vegetables are almost all non-starchy vegetables that have lots of other health benefits for everyone involved.
– Non-starchy vegetables form a broad category, and some vegetables manage to straddle the line. For instance, sweet potatoes are often listed as super-foods and they are just the sort of vegetables that can promote health in many different respects. However, starchy vegetables like sweet potatoes are also relatively high in calories compared to many of their counterparts. Some starchy vegetables are healthy enough that they can be counted among a non-starchy vegetable intake, even if they are fairly high in calories.
Sources:
http://www.livestrong.com
http://www.globalhealingcenter.com
http://www.ncbi.nlm.nih.gov/
