The negative calorie intake for weight loss diet is a weight-loss idea based on the idea that eating foods with a “negative caloric effect” (i.e., calories consumed by chewing, digesting, and removing the food are greater than the calories contained in the food) will result in rapid weight loss of up to two lbs per day.
Even if this were true, the rate at which people are losing weight is hazardous and harmful. Medical specialists do not support the negative calorie diet as a weight loss regimen, and it is not seen as a healthy way to lose weight. Instead, it is seen as an unhealthy “fad” diet that may help to the “yo-yo” dieting cycle of weight loss and gain.
Lists of reported negative-calorie meals appear on the Internet, claiming that they need more energy to break down than they offer in calories. Many of these foods are fruits and vegetables, which can be included in a balanced diet. However, they are unlikely to be calorie-negative.
The premise is that consuming a lot of these negative-calorie items will help you lose weight. Celery is a common example because it is primarily made up of water and fiber. Proponents believe that digesting celery burns more calories than it supplies, resulting in a net loss.
Here’s the truth. Approximately 5 to 10% of your entire energy expenditure is spent digesting and storing the nutrients in the food you eat during the day. Foods with little calories, such as celery and other nonstarchy vegetables, have a low-calorie content yet require energy to digest. That is, while it is theoretically feasible to eat foods that are negative in calories, there are no credible scientific investigations to support this claim.
Even if nonstarchy veggies aren’t negative in calories, they’re still low in calories and a good addition to a mostly plant-based diet.
Extreme diets that encourage you to eat only a few things can cause you to lose out on essential nutrients. Adopting a healthy lifestyle that includes a balanced diet and daily exercise is the key to weight loss success.
Food contains a wide range of nutrients, including three primary groups that supply energy in the form of calories: carbohydrates, fats, and proteins.
Any meal you eat requires your body to expend energy in order to digest and metabolise it. Depending on the diet, different amounts of energy are required. Negative-calorie food is a type of food that requires more calories to consume, digest, and process than it naturally contains and provides to your body.
If these foods exist, consuming them may theoretically help you lose weight since you would burn more calories eating and digesting them than you gain from their calorie content. Fruits and vegetables with a high water content are often touted as negative-calorie foods.
Best foods which known as Negative calorie intake for weight loss
- Celery: 14 calories per cup (100 grams), 95% water.
- Carrots: 52 calories per cup (130 grams), 88% water.
- Lettuce: 5 calories per cup (35 grams), 95% water.
- Broccoli: 31 calories per cup (90 grams), 89% water.
- Grapefruit: 69 calories per cup (230 grams), 92% water.
- Tomatoes: 32 calories per cup (180 grams), 94% water.
- Cucumbers: 8 calories per cup (50 grams), 95% water.
- Watermelon: 46 calories per cup (150 grams), 91% water.
- Apples: 53 calories per cup (110 grams), 86% water.
Lemons, cabbages, grapes, and zucchini, among other comparable fruits and vegetables, are frequently featured in these lists.
Because each of these foods has calories, the question is whether your body expends more calories processing them than the foods themselves.
Negative-calorie foods are said to take more energy to digest and process than they give your body. Negative-calorie fruits and vegetables are those that have a high water content but minimal calories. There Are No Foods With Negative Calories
Though the majority of these foods are healthy, none of them are likely to be low in calories. Each one contains calories, and there is no proof that eating, digesting, and processing them requires more energy than they offer.
Calories expended while chewing food as Negative calorie intake for weight loss
Some people believe that the energy consumed when chewing contributes to a food’s negative calorie status. Chewing gum boosts the amount of energy your body needs by roughly 11 calories per hour, according to a little amount of study. As a result, the amount of energy expended within a few minutes of chewing celery or other meals is likely to be insignificant.
Calories expended in the digestion of food
While your body does utilize calories to metabolise nutrients, the number of calories used is fewer than the number of calories provided by the foods. In fact, the amount of energy your body expends to metabolise foods is commonly expressed as a proportion of the calories you consume, with carbs, fats, and proteins all being assessed separately.
For example, the energy required to metabolise meals is approximately 5–10% of the total calories in the diet, 0–5% for fat, and 20–30% for protein. The majority of reported negative-calorie foods are mostly water and carbohydrates, with very little fat or protein. Although this has not been extensively investigated, it is doubtful that the energy required to digest these foods is significantly higher than that required to digest other carb-based diets.
What About Calorie-Free Foods or Negative calorie intake for weight loss?
Zero-calorie things, such as cold water, are frequently touted as improving metabolism, similar to negative-calorie foods. Some study suggests that drinking cold water enhances metabolism for a short period of time. The increase, however, is minor, ranging from 3–24 calories over the course of an hour.
Drinking cold water burns calories in the same way as chewing does. However, such minor impacts will not result in a significant rise in the number of calories burned by your body. Even for negative-calorie foods, the calories necessary to chew, digest, and assimilate the food is likely a small percentage of the calories provided by the item. Coldwater consumption may result in tiny, short-term increases in energy use.
There Are Many Nutrient-Dense and Low-Calorie Foods Available
Even if Negative calorie intake for weight loss foods is unlikely to exist, many of the items that are often sold as such are still extremely nutritious. Furthermore, because of their low calorie and high water content, these meals can often be consumed in big quantities without consuming too many calories. In addition to the foods mentioned earlier in this article, here are some more nutrient-dense but low-calorie fruits and vegetables:
- Kale: Contains only 7 calories per cup (20 grams), but is packed with vitamins A, K and C, as well as several minerals.
- Blueberries: Contain 84 calories per cup (150 grams) and are a good source of vitamins C and K, as well as the mineral manganese.
- Potatoes: Contain 58 calories per cup (75 grams) and are good sources of potassium and vitamins B6 and C.
- Raspberries: Contain 64 calories per cup (125 grams) and are good sources of vitamin C and manganese.
- Spinach: Like kale, contains only 7 calories per cup (30 grams) along with vitamins K and A, as well as several other vitamins and minerals.
Some protein sources go, here are a few low-calorie, nutrient-rich options:
- Salmon: Contains 121 calories and 17 grams of protein per 3-ounce (85-gram) serving and is packed with omega-3 fatty acids and vitamins.
- Chicken breast: Contains 110 calories and 22 grams of protein per 3-ounce (85-gram) serving.
- Plain Greek yogurt: A fat-free variety contains 100 calories and 16 grams of protein per 6-ounce (170-gram) serving.
- Whole eggs: Contain 78 calories and 6 grams of protein per egg, as well as many vitamins, minerals and unsaturated fats.
- Pork tenderloin: Contains 91 calories and 15 grams of protein per 3-ounce (85-gram) serving, as well as B vitamins and minerals.
Because fat has more calories per gram than protein and carbohydrates, many healthy fat sources aren’t as low in calories as the carbohydrate and protein-based foods mentioned above. However, fats are an important component of a balanced diet.
Many fruits and vegetables are low in calories and high in nutrients, even if they aren’t negative calories. There are some low-calorie protein sources that are also high in other nutrients.
Nutrient-Rich Foods have negative calorie intake for weight loss
A diet rich in nutrient-dense whole foods can help you lose weight and improve your overall health. Whole foods have various advantages over-processed foods. Processed foods often include fewer vitamins, minerals, and other important elements than whole foods.
These meals may help you live a longer, healthier life in the long run. Furthermore, digesting whole foods may use more calories than digesting processed items. According to one study, 20% of the calories in a whole-food meal are consumed to digest and assimilate the meal, compared to only 10% in a processed meal.
Importantly, focusing on a small number of purportedly negative-calorie items may cause you to overlook a variety of other foods that supply essential nutrients. Negative-calorie foods, for example, frequently lack protein and fat, both of which are essential for your health.
Furthermore, the items included in this article are just a small sample of the wonderful, low-calorie whole foods available as part of a well-balanced diet.
Rather than focusing on a small number of purportedly low-calorie items, it’s preferable to focus on eating a wide variety of nutritious whole foods that can help you maintain your overall health, including those that help you maintain a healthy weight.
It is said that eating, digesting, and processing negative-calorie meals consume more calories than they offer to your body. They’re usually low-calorie, high-water-content vegetables and fruits.
However, none of these items is actually Negative calorie intake for weight loss, even if they can be a part of a balanced, healthy diet.
Rather than focusing on a few items that are intended to fool your body into burning more calories than it consumes, try to eat a wide variety of healthy foods.