There is no research evidence to show that negative calorie foods exist. However, there are plenty of nutritious, low calorie foods, such as eggs, white fish, fruits, and vegetables.
Calories are the measure of energy an item of food provides.
When a person exercises, the body uses calories that a person has taken in through their diet as fuel. The body also uses calories to carry out essential functions, such as digestion, pumping blood, and breathing.
When a person consumes more calories than they use through physical activity or normal body functions, the body stores the calories as fat.
A negative calorie food would require the body to use up more calories digesting the food than it would contain.
As a result, a person could theoretically lose weight by eating negative calorie foods, if doing so helped them create a calorie deficit.
This article discusses the evidence regarding negative calorie foods and the benefits and dangers of pursuing a diet touted as “negative calorie.”
According to the Academy of Nutrition and Dietetics, a person’s body burns approximately 10% of their daily calories through thermogenesis, which includes chewing and digesting food and storing its nutrients.
Different nutrients use up different amounts of calories, according to an older,
The percentage of calories burned during thermogenesis for each nutrient is:
- Fat: 0-3%
- Carbohydrate: 5-10%
- Protein: 20-30%
- Alcohol: 10-30%
This study also showed that the body burns calories from food for up to 6 hours after a person eats.
The amount of calories a person burns while they rest depends on their age, height, weight, and body composition – for example, how much muscle they have.
A small 2015 study involving 17 men and 13 women concluded that participants who chewed gum after a meal burned
However, another method of burning extra calories after a meal is to eat more slowly, which a
Celery is commonly advertised as a negative calorie food because it has high water and fiber content.
However, a 2019 study, which is not yet peer-reviewed, concluded that celery is not a negative calorie food.
The study found that lizards that ate celery used 33% of the calories in the meal for digestion, while 43% of calories were lost through feces and urine.
The lizards absorbed approximately 24% of the calories from the celery they ate.
High water content foods
The foods that many people believe to be “negative calorie” are fruits and vegetables that have a high water content.
Some of these hydrating foods include:
There are a wide range of foods that are very nutritious and contain a low number of calories proportionate to their volume.
Fruits and vegetables
One small apple can contain as few as
Apples are a great source of vitamin C, calcium, phosphorus, and potassium.
A 25 g slice of grapefruit contains
Grapefruit is also rich in magnesium, potassium, and vitamin C.
One cup of strawberries offers
Strawberries are a good source of potassium, vitamin C, magnesium, and calcium.
Apricots are a rich source of calcium, phosphorus, and magnesium, and only contain
Arugula is popular in salads and as a garnish.
One cup of arugula contains just
One regular sized raw pepper contains
The calcium, potassium, and folate content is also high in peppers, along with vitamin C.
One raw Italian tomato contains
The nutritional content of tomatoes include high amounts of potassium, vitamin C, and phosphorus.
A single raw beet contains
One radish contains less than
100 g of radishes contains only 16 calories, as well as high levels of vitamin C, folate, and potassium.
Cooked pumpkin contains
100 g of raw green beans offers
Green beans are a source of calcium, magnesium, potassium, and folate.
Plain Greek yogurt
A 100 g portion of plain, non-fat Greek yogurt contains
Plain Greek yogurt is also a good source of calcium, potassium, and phosphorus.
One large egg contains
Eating a very low calorie diet may mean a person does not meet their nutritional needs.
It also lists the following nutrients that the American population is not consuming enough of:
- dietary fiber
- vitamins A, D, E, and C
Although eating a diet rich in fruit and vegetables will provide a person with these nutrients, eating a low calorie diet may slow down a person’s metabolism, leading to their body using muscle for energy, according to a
Low calorie diets that do not contain enough carbohydrates may also cause fatigue, according to a
According to the Academy of Nutrition and Dietetics, low calorie diets may also lead to gallstones.
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK),
Additionally, the Centers for Disease Control and Prevention (CDC) state that a person can experience health benefits by losing just
Other than pursuing a negative or low calorie diet, a person can try the following ways to lose weight:
Intermittent fasting involves a person fasting for short periods of time and only eating meals within a short time window during the day.
There are different intermittent fasting patterns, from fasting every other day, fasting 2 out of 7 days, to fasting for 16 hours a day and eating within an 8-hour window.
Reducing sugar intake
Eating a high protein breakfast
Eating protein has been shown to help a person lose weight.
Eating a protein-rich breakfast may
Including both cardio and resistance training in an exercise plan can help a person lose weight, according to a
Resistance training can help a person lose body fat and build muscle, while both vigorous and moderate cardio can contribute to weight loss.
Some people believe negative calorie foods exist and will burn more calories through thermogenesis during digestion than they contain.
They cite foods, which include fruits and vegetables with a high water content, as one feature in “negative calorie” diet plans.
However, research has shown that negative calorie foods do not exist.
There are plenty of nutritious, low calorie foods a person can include in their diet that will have health benefits and may contribute to weight loss.
If a person is working towards a weight loss goal, they can try alternative methods to lose weight, such as reducing their sugar intake, eating more protein, or intermittent fasting.
It is important for a person to eat a balanced, nutritious diet to stay healthy.