Calories play an important role when you are monitoring your daily intake to lose weight or stay fit. We know that whatever we eat has some calories in it. It is a well-known criteria that when calorie consumed is < calorie output, people tend to lose weight. It is important to understand that all calories are not the same. Negative calorie foods do help in losing weight as they are not only low in calories but they also help in burning more calories during digestion. Let’s understand what are negative calories and why are they so important and popular to lose weight.
Negative calorie foods are those that are nutritious and low in calories. By consuming these foods, the body ends up burning more calories in digesting them than what they inherently contain. Generally, foods with high fibre and water content are low in calories and their digestion requires more energy.
These high fibre low-calorie foods take a longer time to flush out from the body, gradually release sugar in the blood and delay the feeling of hunger. These foods boost your metabolism as they are rich in fibre, which takes a longer time to burn and thus keeps your metabolism revved up. Foods that can act as negative calories in your body include:
Celery: Celery is ranked high among negative calorie foods. It contains barely 16 calories / 100g (as per USDA). It is rich in fibre, vitamin A, vitamin C and folate.
Broccoli: Contains 34 calories/ 100g, packed with fibres and antioxidants. It can be consumed after steaming, cooked or stir-fried.
Watermelon: Watermelons contain 30 calories / 100g. The citrulline in the rind and the flesh of watermelon can also ensure smooth blood flow and enhanced immunity. This summer delight contains >90% water, which can help curb sugar cravings and the lycopene present in it can help protect the heart.
Carrot: Carrots contain about 41 calories / 100g. Along with being a good source of dietary fibre, carrots are also rich in vitamin A, vitamin C, vitamin K, manganese and potassium. They are also low in cholesterol and saturated fats.
Cucumber: Cucumbers contain 16 calories/ 100g. Cucumbers are full of minerals, vitamins and electrolytes and are extremely hydrating. It helps to maintain water balance and coolness in the body during summers.
Apple: Apples contain about 50 calorie/ 100g. Apples are rich in soluble fibre called pectin that encourages weight loss, relieves constipation and releases sugar gradually to help regulate the body’s blood sugar levels.
Tomato: This tangy delight contains a minimum of 19 calories/ 100g. Apart from
being a juicy and delicious source of dietary fibre, potassium, vitamin C, folate and vitamin K, tomatoes can also prove effective in lowering your cholesterol levels.
Berries: Blueberries, raspberries and strawberries contain just 32 calories per half a cup (as per USDA). Known for their anti-inflammatory properties and antioxidants, berries are really good for your heart too.
Grapefruit: Contain about 40 calories/ 100g. Grapefruits are a storehouse of vitamin C, folic acid and potassium along with soluble fibre pectin.
Zucchini: Contains as low as 18 calories / 100g. The phytonutrients in zucchini also promotes bowel regularity and aids water balance in the body.
Lettuce: Contains 6 calories/ 100 g. It is not only low in calories but it is also rich in fibre, Vitamin B, folic acid, and manganese.
Negative calorie foods can be included in the diet to shed some pounds. But you should not binge on them in the quest to lose weight.
(The author is a dietician.)