Should You Eat “Negative-Calorie Foods” for Weight Loss? What Science Says – Fitnessnacks


Should You Eat “Negative-Calorie Foods” for Weight Loss? What Science Says | Legion

Save 20%

Free Shipping & Returns

“No Return Necessary” Money-Back Guarantee

Save 20%

Free Shipping


100% Money-Back Guarantee
“No Return Necessary” Money-Back Guarantee

Home / Blog / Nutrition / Should You Eat “Negative-Calorie Foods” for Weight Loss? What Science Says

Evidence Based

“Negative-calorie foods” are foods that purportedly take more calories to eat and digest than they provide your body.

Many dieters eat them because they believe doing so causes fat loss.

Not everyone buys the hype about negative-calorie foods, though.

Detractors argue that no food can create a calorie deficit on its own. They admit that eating these so-called negative-calorie foods has health and weight-loss perks, but claim they won’t alone boost weight loss.

Who’s right?

Get an evidence-based answer in this article.

What Is A Calorie?

A calorie is a unit of energy.

More precisely, it’s the energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius.

We typically use calories to measure the energy content of food and the amount of energy our bodies burn performing functions such as breathing, digesting food, and physical activity.

Find the Perfect Supplements for You in Just 60 Seconds

You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help. Take this quiz to learn which ones are best for you.

Take the Quiz

What Are “Negative-Calorie Foods?”

A “negative-calorie food” (or “calorie-negative food”)  is any food that allegedly requires more calories to eat and digest than it provides your body.

For example, if a food contains 50 calories, but your body burns 60 calories chewing and digesting it, it would be considered a negative-calorie food. 

If negative-calorie foods exist, eating them could help you lose fat by creating a calorie deficit.

What Are “The 10 Negative-Calorie Foods?”

This negative-calorie foods list commonly appears in articles about negative-calorie foods and contains the 10 foods that many people believe “cost” more calories to digest than they contain:

  1. Celery
  2. Lettuce
  3. Cucumbers
  4. Broccoli
  5. Carrots
  6. Grapefruit
  7. Tomatoes
  8. Watermelon
  9. Apples
  10. Berries

Do Negative-Calorie Foods Exist?

Probably not.

Many so-called negative-calorie foods are low in calories, but there’s no evidence they require more calories to eat and digest than they contain. 

For instance, one common argument for negative-calorie foods is that some foods contain so few calories that you likely burn more calories chewing them than they provide.

While it’s true that chewing food burns calories, a study published in The New England Journal of Medicine shows that it probably doesn’t burn enough to make a food “negative-calorie.”

That study showed that chewing gum for an entire hour only burned about 11 calories. At that rate, you’d have to munch on a stick of celery (which contains ~6 calories) for around 30 minutes to burn the calories it contains. 

Since most people chew for only a few minutes per meal, we can safely assume that the number of calories you burn chewing doesn’t exceed the number of calories in the food you’re eating.

People often also suggest that some foods are negative-calorie because they “cost” more to digest than they supply.

However, research shows that the calories you burn digesting food (a food’s “TEF”) are just a fraction of the calories the food contains. Specifically, protein has a TEF of ~20-to-30%, carbs have a TEF of ~5-to-10%, and fat has a TEF of ~0-to-3%.

This means, for example, that if you eat 100 calories of protein, your body burns 20-to-30 calories digesting it.

In other words, digestion never accounts for more calories than a food provides. This is especially true for many foods that people term negative-calorie since these foods are usually high in carbs but contain little protein, making their TEF relatively low. 

Furthermore, most negative-calorie foods contain a lot of fiber, so they typically cost fewer calories to digest than low-fiber foods. 

In the final analysis, there’s no direct evidence that negative-calorie foods don’t exist. Based on what research tells us about how many calories we burn chewing and digesting food, however, we can be quite sure there’s no such thing as a negative-calorie food.

That doesn’t negate the value of these foods, though. While they aren’t a quick fix for weight loss, there are still good reasons to incorporate them into your diet.

Find the Best Diet for You in Just 60 Seconds

How many calories should you eat? What about “macros?” What foods should you eat? Take our 60-second quiz to get science-based answers to these questions and more.

Take the Quiz

Should You Eat “Negative-Calorie Foods” for Weight Loss?

Yes.

But not because they’re “negative-calorie.” 

The key reason to eat these foods while dieting is they’re usually high in fiber and low in calories.

Thus, eating negative-calorie foods can help temper your appetite and make eating in a calorie deficit feel less challenging.

Also, these foods often contain ample vitamins and minerals. Although these nutrients don’t directly boost weight loss, they contribute to your overall health while “cutting,” increasing the chances you’ll stick to your diet.

Another advantage of eating negative-calorie foods is they tend to be unprocessed. This is significant because research shows that eating a diet rich in unprocessed foods maximizes the number of calories you burn through TEF.

Again, this isn’t enough to create a calorie deficit alone, but it should make losing weight easier, provided you also know how to diet and train to drive fat loss. 

That said, your diet shouldn’t only consist of negative-calorie foods. 

As I explain in my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger, to make dieting for weight loss as fast, healthful, and sustainable as possible, you should aim to eat a range of nutritious foods, including fruits, vegetables, whole grains, lean meats, fish, dairy, pulses, nuts, seeds, legumes, and plant oils.

With effective meal planning, you should be able to include regular “treats” as well.

And if you’d like specific advice about which foods you should eat to reach your health and fitness goals, take the Legion Diet Quiz, and in less than a minute, you’ll know exactly what diet is right for you. Click here to check it out.

+ Scientific References

Legion Featured Author

Mike Matthews

Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.

His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.

You can find Mike on Twitter, Instagram, YouTube, and Facebook.

You May Also Like

Our Most Popular Evidence-Based Articles

You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help.

Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.

Sending…

Your free stuff is on the way!

Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months

“I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan.” And if he can do it, why not you?

Custom Meal Planning Tool

Wait!

Want a Free Custom Meal Planning Tool?

Quickly calculate your calories, macros, and micros for losing fat, building muscle, and staying healthy.

Your free stuff is on the way!

Looks like you’re already subscribed!

Our “No Return Necessary”
Money-Back Guarantee

If you don’t like something of ours, guess what happens next?

No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.

We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say “yes” now and decide later.

Sounds Good

Free Worldwide Shipping & Returns

Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!

Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.

Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.

We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.

That means you can say “yes” now and decide later. You really have nothing to lose.

Sounds Good

Free Worldwide Shipping & Returns

Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!

Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.

Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.

Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.

We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.

That means you can say “yes” now and decide later. You really have nothing to lose.

Sounds Good

Free Worldwide Shipping & Returns

Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!

Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.

Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.

Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.

We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.

That means you can say “yes” now and decide later. You really have nothing to lose.

Sounds Good

Clinically Effective Ingredients & Doses

Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.

That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.

Sounds Good

Clinically Effective Doses

You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.

Sounds Good

100% Natural Ingredients

“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.

That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.

Sounds Good

Made in USA

If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

Sounds Good

Lab Tested

Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?

That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.

Sounds Good

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Sounds Good

Science-Backed Ingredients

Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.

Sounds Good

No Chemical Junk

“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.

That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.

Sounds Good

Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.

payment break down 25% today, 25% 2 weeks, 25% 4 weeks, 25% 6 weeks

25%
today

25%
2 weeks

25%
4 weeks

25%
6 weeks

Step 1 - shop the store

Shop and add items to your cart as normal!

Step 2 - checkout at the store

Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.

Step 3 - Select Sezzle and Sezzleit

Your order will be shipped out right away* and your payments will be split up
over 6 weeks.

*shipping times subject to merchant shipping policy

Shop directory. Reschedule payments. Plus more!

Sounds Good

Waiver and Release of Liability

In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.

I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.

I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.

I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.

Sounds Good

OUT OF STOCK

Great! You’re subscribed!

Sounds good!

Looks like you’re already subscribed!

Sounds good!

Security Check

Please click the checkbox below. We apologize for the inconvenience.

If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.

Sounds Good

Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor, the gold standard of third-party lab testing.

Sounds Good

Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.

Sounds Good

This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.

Sounds Good

Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Sounds Good

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Sounds Good



Source link

Fitnessnacks- #Eat #NegativeCalorie #Foods #Weight #Loss #Science
Courtesy : https://legionathletics.com/negative-calorie-foods-for-weight-loss/

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Stay in Touch

To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

Related Articles