A negative-calorie food is one that, according to legend, requires more energy to ingest and digest than it supplies to your body. If these foods exist, you might potentially lose weight by eating them since you would burn more calories digesting them than you would gain from their calorie content. Despite its frequent appearance in diet books, there is no scientific data to back up the claim that any food is calorically negative.
Lists of supposed negative-calorie foods appear on the Internet, claiming that they need more energy to digest than they offer in calories. Many of these foods are fruits and vegetables, such as kiwifruit, apples, blackberries, blueberries, cherries, grapefruit, kiwi, oranges, arugula, radishes, asparagus, olives, tomatoes, and celery, which can be part of a healthy diet plan. But they’re not negative-calorie. The truth is as follows: About 5 to 10% of your total energy expenditure is spent digesting and storing the nutrients in the food you eat during the day. But, even if no starchy veggies aren’t negative in calories, they’re still low in calories and a good addition to a diet plan for weight loss.
Negative-calorie diets do not work as claimed, but they can help you lose weight by satisfying your appetite by filling your stomach with food that is low in calories. According to a 2005 study based on a low-fat plant-based diet, the average participant lost 13 pounds over fourteen weeks, and the weight loss was attributed to the foods’ reduced calorie density as a result of their low fat and high fiber content, as well as the increased thermic effect. Nonetheless, because they contain energy, these diets are not “negative-calorie”. Another study found that when negative-calorie diets (NCDs) and low-calorie diets (LCDs) are paired with exercise, both diets are equally effective at causing weight loss.
Some people believe that the energy expended when chewing contributes to a food’s negative calorie status. Chewing gum is estimated to burn 11 kcal every hour, according to a scientific study. As a result, the total energy expended within a few minutes of eating lettuce, cucumbers, or other “low-calorie foods” is likely insignificant.
Crash diets that encourage you to eat only a few foods might lead to nutrient deficiencies. Adopting a healthy lifestyle, which includes a balanced diet and regular physical activity, is the key to weight loss success.