The foods on the negative calorie foods list do have a caloric content. However, when you take into account the thermic effects that mean you will expend more energy just digesting those foods than you consume, the result is a net loss in calories.
For example, you could eat a stick of raw celery that contains 5 calories, but you would be using far more calories than this just to generate the power your body needs to chew and digest it.
How The Thermic Effect of Food Works:
The thermic effect of food is one of the three primary areas of the metabolic rate that can be affected by what you eat. The other two areas of your metabolic rate are your resting metabolic rate and your level of physical activity.
When you look up the meaning of "thermic effect of food", you're told that it is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use.
This sounds very stiff and formal and doesn't really make it clear what it means to your weight loss efforts.
Effectively, it means that approximately 10% of the calories you eat are used by your body to generate enough energy just to process and digest that food. It also means you could potentially find some foods that use more thermic energy than you intake.
In more common terms, these foods are known to have 'negative caloric balance', which simply means they take more energy to digest than they provide in usable energy. The presumption here is that the thermic effect will be greater than the calorie content.
Keep in mind that the thermic effect of different foods may vary from person to person, depending on their insulin sensitivity.
Things to Remember About Negative Calorie Foods:
Unfortunately, many people read that they can lose weight just by eating certain foods and they immediately try to limit their entire daily intake to just these foods. They seem to believe they'll be losing more weight this way.
What they don't realize is that by limiting their daily intake to only foods on the negative calorie foods list, they could also be losing muscle tone and reducing their metabolic rate. A sluggish metabolism makes it even harder for anyone to lose weight.
Instead, try to mix and match some of the foods on the list below with good quality lean protein sources to help control your appetite. You'll also be keeping your level of amino acids derived from protein stable and maintaining your metabolic rate instead of slowing it down.
It should come as no surprise that the list of negative calorie foods is made up entirely of healthy vegetables and fruits. These all contain high levels of beneficial nutrients, vitamins and minerals, as well as good fiber content.
The fiber content in these foods is what makes your body work a little harder to process them. Yet it's the nutrient value and low calorie content that helps to make it so easy to lose weight.
List of Negative Calorie Foods:
Negative Calorie Vegetables:
- Asparagus
- Beetroot
- Broccoli
- Cabbage
- Capsicum (Red Peppers)
- Carrot
- Cauliflower
- Celery
- Chicory
- Eggplant (Aubergine)
- Hot Chili
- Cucumber
- Garlic
- Green beans
- Lettuce
- Onion
- Radish
- Spinach
- Turnip
- Watercress
- Zucchini
Negative Calorie Fruits:
- Apple
- Apricot
- Blackberry
- Blueberries
- Cantaloupe (rock melon)
- Cranberry
- Grapefruit
- Guava
- Honeydew melon
- Lemon
- Lime
- Mango
- Mulberries
- Orange
- Papaya
- Peach
- Pineapple
- Plum
- Raspberry
- Rhubarb
- Strawberry
- Tomato
- Tangerine
- Turnip
- Watermelon
It's important to remember that you should still eat a balanced diet consisting of good quality lean protein and some carbohydrates in order to maintain good health. Try to add some of these base ingredients into your meals and recipes and you could find that losing weight just got a little easier.
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