"Negative calorie" diet foods, in theory, are food items that take more energy to eat and digest than their caloric content, resulting in a net loss of calories. According to Ohio State University, negative calorie foods, or foods that burn calories, do not actually exist. It has been a dieting myth that is simply not true. What is true, however, is that many of these so-called "negative calorie" diet foods can still effectively help you lose weight when consumed as part of a balanced diet.
Fresh Fruit
Several types of fruit that appear on negative calorie food lists can still help you lose weight. Although fruits such as watermelon, grapefruit, blackberries and raspberries do not burn calories, they are still high in vitamins, minerals and antioxidants and can satisfy your sugar cravings. The American Council on Exercise debunks the myth of negative calorie foods but still recommends fruits such as blueberries, oranges, grapefruit and watermelon as nutritious foods that are under 100 calories per serving. The Harvard School of Public Health recommends that you simply eat a whole variety of fruits to reap the health and wellness benefits. Fresh fruit is preferable to fruit juice or canned fruit. Fruit juice often has less fiber than whole fruit and canned fruit is usually covered in added sugars.
Fresh Vegetables
Several vegetables that are listed as negative-calorie diet foods can also help you lose weight. Like fruit, the Harvard School of Public Health suggests that you try and eat a variety of colors of vegetables. Artichokes are particularly good for losing weight because they are rich in fiber. Fiber helps satisfy your appetite and can help you keep your blood sugar levels more stable. The American Council on Exercise also recommends spinach and bok choy. The University of Maine suggests that you eat raw vegetables, such as broccoli, butternut squash, carrots, cucumbers, peeled turnips and zucchini. Celery, of the most popular so-called negative calorie foods is also recommended. Try your raw vegetables with non-fat cottage cheese or hummus to give them some added flavor.
Egg Whites or Liquid Egg Whites
Dieters also need protein to support their weight loss and fitness goals. There is perhaps no better low-calorie protein source than egg whites. Unlike whole eggs, egg whites have not fat or dietary cholesterol. There are nearly 100 percent pure protein and have no carbohydrates. The American Council on Exercise recommends egg whites. While you can always prepare them as scrambled eggs or add fresh vegetables to make a healthful low-calorie omelet, consider buying pasteurized liquid egg whites. Pasteurized egg whites do not carry the risk of salmonella like raw eggs are ready-to-drink or consume. They can be used to make blended protein shakes or fruit smoothies.
How To Lose Weight With These Foods
Although "negative calorie" foods do not list, Columbia University explains how you can lose weight with these foods. By substituting these healthful lower calorie foods for usual snacking foods such as cookies, potato chips or candy you will shave significant calories off your diet. This can help you if you currently eating a high-calorie diet that is high in both fat and sugar. This will not make as significant of a difference if your diet is already healthful and low in calories. In order to lose weight, you will need to burn more calories than you consume. While exercise will help you burn calories, determining your caloric needs will be key to losing weight and keeping it off.
References
- The Ohio State University: Chow Line: 'Negative Calorie' Concept Dubious
- Columbia University: Foods With Negative Calories?
- Time Magazine: Debunking 10 Myths About Dieting
- Weight Loss For All: Negative Calorie Foods List
- Harvard School of Public Health: Vegetables and Fruits
- University of Maine: Vegetables Snacks
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