top rated veggies for helping reduce stomach fat

Last Updated:

dadquarters favorite veggies to eat for losing belly fat

Burning fat can be difficult for just about anyone.

This is especially true when you are dealing with stubborn belly fat. Stubborn belly fat seemingly never goes away. While you might be exercising enough to get rid of this fat, having an optimized diet is key to succeeding with your efforts.

Your diet plays a crucial role in determining whether or not you are able to target stubborn belly fat.

Below, we will be going over some of the top 11 vegetables that you will want to be sure to get into your diet if you are aiming to burn belly fat.

Diets rich in vegetables have been proven to help with weight loss, so if you’re looking for some ideas for blasting away stomach fat, these veggies may help…

Top 11 Vegetables to Get Rid of Stubborn Belly Fat

1. Chickpeas

a bowl of chickpeas

While chickpeas are not necessarily a vegetable, they are often classified as such [1]. This is largely due to the fact that they are rich in plant-based compounds much like vegetables.

This compound is known as phytonutrients and it is one of the compounds in both legumes and vegetables that make it so healthy.

One of the absolute best foods that you want to get in your diet when you are looking to get rid of this fat would have to be chickpeas.

Chickpeas are a great food to pack into your daily diet when looking to get rid of visceral fat because they are filled with both fiber and protein.

Therefore, they will help to provide you with a nutrient-dense meal that you can use to avoid mid-day cravings. A lot of people end up getting into bad eating habits due to suffering from mid-day snack cravings.

By eating fiber and protein-packed meal with the addition of chickpeas, you should be able to avoid falling into this trap.

2. Leafy Greens

a pile of leafy greens

Leafy greens are a must for those that really want to ramp up the fat-burning efforts. There are all kinds of leafy greens that can play a crucial role in helping boost the metabolism and to boost fat burning efforts [2].

Not only are leafy greens packed with a lot of healthy nutrients, but they offer so many nutrients without packing in the calories.

In fact, they are one of the most low-calorie nutrient-dense foods you can find anywhere. Leafy greens are also a fantastic way to boost the volume of your meals without really boosting caloric intake. Thus, they can help you consume more nutrients for energy without really ramping up caloric intake at all.

This will help you avoid eating too many calories per meal which can improve your weight loss by default.

Along with this, they will help to provide your body with more fiber which will not only help you boost regularity, but it can help you limit glucose spikes during meals and it can even keep you feeling fuller for longer periods of time.

Some of the best greens to consider getting into your diet would be baby spinach and kale.

3. Cruciferous Vegetables

a pile of broccoli

These high-protein vegetables are some of the other options that you want to consider getting into your diet for their fat-burning properties. The fact is these vegetables are going to offer a lot of nutrients that your body needs to burn fat at a high rate [3].

For one, they are very high in fiber which can help to improve your digestive system function. Along with this, the fiber can keep you feeling fuller and much more satisfied after a meal.

Also, they contain a lot more protein than you will typically find in other vegetables which makes them the ideal option for those that want to increase protein intake through vegetable consumption.

Because they have a good amount of protein, high amounts of fiber, and minimal calories, it makes them the ideal option for those that want to include vegetables in their meals that will help to keep them feeling much more full without exponentially increasing caloric intake.

These vegetables include cauliflower, broccoli, cabbage, and more. Cauliflower can be a great rice and starch substitute for those that are on a low-carbohydrate diet

4. Potatoes? Yes, Sweet Potatoes

sliced potatoes

Believe it or not, but sweet potatoes can be a great source of fat-burning vegetables [4].

While they do contain carbohydrates, they are high in other nutrients which can make them a suitable option for those that want to burn fat. For one, they contain just about every nutrient you could possibly need.

They also contain a lot of potassium which is a nutrient that people are typically not getting enough of in their diets. They also help you feel fuller for longer periods of time.

You can either get white potatoes in your diet or sweet potatoes which have a lower glycemic index which means they might be better for those looking to avoid insulin spikes.

5. Cucumbers

a pile of cucumbers

Cucumbers are absolutely excellent for those that want to look weight [5]. In fact, it would be recommended to consider drinking infused cucumber water throughout the day if you want to maximize your weight loss.

Cucumbers are specifically good for reducing belly fat because they have the ability to help you detox your body. This will allow you to really be able to minimize the toxins in your body that might be inhibiting full metabolism function.

Cucumber is great for using to make fat burning juices as well. Since they contain so much water, they really contain a very little amount of calories which makes them a good option for those looking for snacks that don’t increase caloric intake by a significant amount.

If you are ever in need of a snack, cucumbers can really be added to your mid-day snack without having to worry about negative insulin spikes or your calories increasing.

6. Carrots

a dozen carrots

Carrots are another excellent vegetable that you should be looking to get into your diet if you want to maximize your belly fat loss [6].

Carrots are nutrient-dense and they are a very low-calorie vegetable that you can get in your diet. They are full of both soluble and insoluble fiber which will help to improve your weight loss efforts.

They also happen to contain a lot of vitamin A which is a vitamin that is essential for proper immune system and digestive system function.

Along with this, they can be prepared and cooked in a variety of ways which means you will be able to incorporate them into your diet without getting tired of them.

7. Pumpkin

a pumpkin

Pumpkin is a vegetable that very few actually work into their diets. Pumpkin itself should be considered a staple of a healthy fat burning diet [7].

Pumpkin is not only low in calories which means that it can be added with little to no consequence at all, but it is going to help you boost the amount of fiber you are able to get in your diet, as well.

Along with being nutrient-dense, it is also capable of being prepared in a variety of ways which can keep you enjoying the many benefits of pumpkin without getting tired of it.

You can add pumpkin to a variety of dishes, eat it as a main course, or even blend it into your smoothies and other drinks.

8. Chili Peppers

chili peppers

Chili peppers are a fantastic addition to a belly-busting diet [8].

Chili peppers are so good to add to your diet largely because they contain a spice known as capsaicin. This is a spice that is known to effectively speed up the body’s natural metabolism which is inherently responsible for burning fat.

This means that eating these peppers can really help turn your body into a fat-burning machine.

This is largely due to the fact that the heat from the chilies helps to force the body to use more of the excess calories that you consume which can increase caloric and fat burn.

9. Mushrooms

a pile of mushrooms

Mushrooms are another vegetable that can really help you burn more fat [9]. Mushrooms are a good option for those that want to burn fat because they have the ability to properly regulate glucose in the body.

When excess glucose is consumed, it is stored in fat cells. This is largely what is responsible for belly fat. Therefore, by consuming less glucose or foods that convert to glucose, you will experience less excess fat storage.

Because mushrooms have the ability to help regular glucose levels in the blood, they are capable of minimizing glucose spikes and excess fat stores.

Therefore, they will help to reduce belly fat by default. Mushrooms are also good for those looking to burn fat because they are rich in protein which can improve protein intake which can inherently boost your metabolism.

Lastly, they are full of nutrients which can decrease hunger spikes which can help you consume less per meal.

10. Beans

red beans

Like chickpeas, beans are legumes.

However, they are typically positioned in the vegetable category and they are excellent additions to a fat-burning diet.

Beans are such a good option to consider if you want to burn fat because they are so rich in soluble fiber which can minimize inflammation that you experience which can lead to belly fat formation [10].

Along with this, they can help to provide your body with plenty of protein and fiber which is going to keep hunger spikes to a minimum.

Beans are such a good addition to a healthy diet optimized for fat loss that you can really consider getting as many beans into your diet without harming your ability to burn fat.

Beans are one of the healthiest foods that you can consume when it comes to decreasing belly fat.

11. Asparagus


Asparagus is another excellent vegetable that you can consider getting more of into your fat burning diet [11].

The reason asparagus is such a good fat burning vegetable steps from the chemical that it has in it known as asparagine.

This chemical is an alkaloid that works to break down fat stored in fat cells. This helps to expedite the entire fat burning process and it can make for a great addition to an optimized fat burning diet because of it.


In the end, there are so many different vegetables that you will want to consider getting into your diet when you want to consume a heavily optimized diet to burn stubborn belly fat. Getting rid of belly fat can be difficult.

However, with the right combination of an optimized fat burning diet with a proper exercise plan, you should be able to significantly reduce the amount of stubborn belly fat you have in your mid-section.

You will want to consume a balanced diet with these vegetables along with attention to the total number of calories you consume to ensure that you are putting yourself in a good position to experience healthy fat loss in your belly region.


  1. Beans and peas are unique foods, Choose Your Plate. Retrieved from
  2. Jayne Leonard, Best 10 Foods to Boost Metabolism, Medical News Today. Retrieved from
  3. Holly Larson, The Beginner’s Guide to Cruciferous Vegetables, EatRight. Retrieved from
  4. Claire Now, Beth Weinhouse, 38 Fat-Burning Foods to Help You Lose Weight, The Healthy. Retrieved from
  5. Rachael Link, MS, RD, 7 health Benefits of Eating Cucumber, Healthline. Retrieved from
  6. NDTV Food Desk, Weight Loss: Does Eating Carrots Help You Lose Weight? Here’s What Experts Say, Retrieved from
  7. Chris Obenschain, 6 Surprising Health Benefits of Pumpkin, WebMD. Retrieved from
  8. Charushila Biswas, Cayenne Pepper for Weight Loss, StyleCraze. Retrieved from
  9. The Health Benefits of Mushrooms, Pirtikin Longevity Center + Spa. Retrieved from
  10. Cynthia Sass, RD, Eat Beans, Lose Weight: 7 Convincing Ways Beans Blast Fat and Curb Cravings, Reader’s Digest. Retrieved from
  11. Kathleen Mulpeter, 10 Reasons Why You Should Eat More Asparagus, Health. Retrieved from

Leave a Reply