Foods with a negative calorie table. Negative Calorie Foods: Weight Loss List

What to eat to lose weight? This issue has not lost its relevance for several decades. However, this is not unusual: the desire to achieve high results with a minimum of effort is inherent in many. For the same reason, interest in the issue of negative calorie foods has not faded for a long time, the consumption of which, as is commonly believed, contributes to the emergence of an energy deficit in the body. In this article, we will try to figure out whether such products really exist and what role they play in the fight against excess weight.

Negative Calorie Foods: Fiction and Truth

Negative calorie foods are vegetables, fruits, herbs, and spices. the energy value which only slightly covers the energy expenditure of the body for their processing (chewing) and digestion. At the same time, the very concept of negative calorie content is conditional: almost all products belonging to this group contain components that can be converted into energy (proteins, fats, organic acids, carbohydrates).

There are a number of myths surrounding negative calorie foods and their role in weight loss.

• Myth 1: digestion food products belonging to this group, requires more energy resources than they are able to give the body, which means that their regular consumption contributes to the formation of a pronounced energy deficit. In fact, this statement is true only for some products with zero calorie content (water, unsweetened green tea). Protein food loses only 35-40% of its calorie content during digestion, carbohydrate - 4-6%, and fatty - no more than 10%.
• Myth 2: Eating high-calorie and negative-calorie foods at the same time will help you avoid obesity. In fact, the inclusion in the diet of products belonging to the group under consideration does not contribute to the formation of an energy deficit in the body and does not help burn excess calories obtained by consuming sweets, fats and other foods with high energy value.
• Myth 3: Negative calorie foods are natural fat burners. In fact, products belonging to this group do not have fat-burning properties. With their help, you can lose weight, but only due to their low calorie content, the ability to speed up metabolic processes and normalize the digestive system.

What foods have negative calories?

The list of negative calorie foods includes:

• greens;
• vegetable crops;
• fruit;
• berries;
• spices;
• some drinks.

A more detailed list of products belonging to this group and information about their energy value are presented in the table.

• Nutritionists strongly recommend that you include at least 400 g of low-calorie fruits, herbs, berries and vegetables in your diet every day. Compliance with this recommendation allows you to reduce and stabilize weight, provide the body with vitamins, minerals, fiber and other vital substances.
• Negative calorie foods are best eaten raw. Salads made from greens, vegetables and fruits are not recommended to be seasoned with too fatty or sweet sauces.
• Heat treatment of products belonging to the group under consideration should be minimal. by the most useful ways cooking dishes from vegetables, berries, herbs and fruits are steamed heat treatment, boiling and baking. For frying vegetables, it is advisable to use vegetable oil, and not animal fats or margarine.
• Under no circumstances should you limit your diet to negative calorie foods - they should be just one element of a balanced and healthy diet. The daily menu must also include other products (fish, milk, cereals and legumes, eggs, poultry, meat, etc.). Only complete and proper nutrition helps to effectively and quickly get rid of extra pounds, strengthen immunity, speed up metabolism and normalize the digestive tract.

Eat chicken breast and celery salad, and you will be happy: the calories contained in the breast will go to the digestion of celery, and in the end everything will come out to zero. Consider eating nothing! Here is a general outline of the action of products with a negative calorie content: the body spends more energy on their assimilation than it receives from them. For example, 100 g of celery contains only about 15 kcal, and its digestion supposedly requires immeasurably more.

Negative Calorie Foods: Theory

The arguments of the supporters of the "negative diet" are clear, like a textbook of arithmetic for the 1st grade.

Digesting food and assimilating useful material the body is doing work. Of course, any work requires energy costs. For different products costs are different.

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The digestion of proteins takes an average of 30-40% of the calories they contain, for fats and carbohydrates, these figures are more modest: 5-10% and 4-7%, respectively. For example, you will taste lean chicken breast for 200 kcal, and you will get about 140 minus the cost of digesting it. And a spoon vegetable oil will give you a hundred kilocalories, which will be absorbed almost without loss.

Where is the place for products with a negative calorie content? And here is where - in the fiber. Dietary fibers, useful for digestion, are almost indigestible themselves. Therefore, celery, cabbage, apples, zucchini can be eaten in buckets - and this will provide "idle work" for digestion. More buckets - more costs. We eat more - we lose weight more!

Foods with a negative calorie content for weight loss: what in practice?

But in practice, as usual, everything is more complicated. Without getting into the jungle of biochemistry, let's resort to logic. You can't deceive nature, and the body is still not a fool. Well, he will digest some amount of magic celery, and on the next stalk he will “change his mind”: why work in vain? It will work in a plus, but in a minus it will not. And calmly get rid of the indigestible product with a negative calorie content. You yourself know what indigestion and indigestion are.

From point 1 it follows that such a diet is not only useless, but also harmful. If, in the pursuit of negative calories, you bring the digestive system to a breakdown, then the body will not receive many useful substances. That's definitely a negative effect!

Further. Even if your body is a Stakhanovite, ready to process a bowl of vegetables easily and free of charge. So what? All "negative calorie" foods are low in calories. Even if we theoretically assume that the body will spend one and a half times more calories on processing this very basin than they contain, this will not give much. “We can talk about negative calorie content only in relation to products with an energy value of less than 60 kcal per 100 g,” says nutritionist and physiotherapist Rimma Moisenko, chief physician of the Rimmarita center. “At the same time, the amount of energy inherent in one fried breast does not compensate even 1.5 kilograms of grass.” And that's exactly what you were counting on, right? Oh, dreams, dreams...

It turns out that if you want to lose weight, it is best to restrict yourself in calories the old fashioned way. Or follow a diet by blood type, for example.

And do not forget to supply the body with the necessary substances and generally speed up the metabolism. In this sense, a piece of fatty salmon or protein-rich chicken fillet can be much more effective than a kilogram of zucchini with a "negative" calorie content. But with only one condition: you need to work your muscles, and then the calories will not go into body fat. Boring? Sorry, but fairies only exist in fairy tales.

Negative Calorie Foods List

There are still negative calorie foods!

• The most obvious is clean water. As you know, it has no calories. But what is a calorie anyway? This is the amount of energy required to heat 1 gram of water by 1 degree. It does not take a genius to calculate: if you drink the recommended 2 liters of water during the day, say, 17-degree temperature, then the body will have to heat them up to 37 °, spending 2000 ml x 20 ° = 40,000 calories, that is ... total 40 kcal. Few? Well, how much is.
• Undoubtedly green tea. In one glass no more than 5 kcal. How much will it cost to process it in the body? According to various sources - from 20 to 60 kcal. How about with ice?
• Chili pepper, ginger root, garlic and other spices have the same status due to their intoxicating effect: spicy food contributes to the release of heat, and hence the expenditure of energy. But how many chili peppers can you eat? Here's something.
• Mushrooms are a separate item. They are low in calories and high in protein, which is difficult to digest. There is a chance to earn negative calories on long-term digestion.
• The leader among vegetables is celery. As well as cabbage of all kinds, zucchini, carrots, asparagus, cucumbers, eggplants, peppers, radishes, tomatoes, onions, beets, all garden greens, all leafy salads, fruits and berries - apples, pineapples, peaches, melons, watermelons, plums , strawberries, blueberries, currants, cranberries. And all citrus. But, as you already know, “loading oranges in barrels” is useless - the body will quickly get tired of it.

What do you think about negative calorie foods?

As you know, they have the ability to give useful vitamins and minerals to the body, stimulate metabolism and enhance metabolism. These products are not unique - they are included in our diet and in the dishes of various diets themselves. Keeping track of your health, trying not to gain extra pounds, you need to introduce into your diet as many products as possible from the list that we have provided below.

Fruits and berries with a minus calorie content - a delicious means of healing

Berries - raspberries, blueberries, blueberries, cranberries, lingonberries, strawberries, strawberries, currants.

These berries contain useful complexes of trace elements and vitamins, as well as useful fiber , pectins . Berries strengthen the immune system, remove toxins from the body, have a diuretic and laxative effect . Lingonberries and cranberries are very useful for any inflammatory, colds - they strengthen the immune system, have anti-inflammatory and even antimicrobial effects. These berries are very good for treating urinary infections in women and men. Blueberries, blackberries, raspberries have a beneficial effect on vision, these berries can improve vision, they should be eaten by people suffering from myopia, eye diseases. Berries from these groups have quite low calorie- no more than 50 kcal in a glass of berries .

Citrus fruits – grapefruit, lemon, orange, tangerine, lime

These fruits are acknowledged masters of burning those hated extra kilos. It is known that a grapefruit eaten daily for two weeks will reduce weight by about two kilograms. AT citrus fruits a lot of fiber, vitamins - especially vitamin C . Citrus fruits have mild diuretic and laxative properties. In terms of its calorie content, each citrus fruit does not exceed the figure in 40 kcal .

The huge benefits of a huge berry - watermelon

Watermelon is loved by the vast majority of people. And, of course, many have heard about his ability,. Watermelon quenches thirst well in the heat, it also gives a feeling of quick satiety, which, with its low calorie content, is only 20 kcal per slice , very useful in weight loss diets. watermelon has many vitamins and minerals, as well as complex sugars and fiber .

Champion in burning extra pounds - pineapple

Scientists have discovered in this amazing and delicious fruit a special substance that helps burn fat in the body - bromelain . Proved that regular use pineapple in food normalizes metabolism, it serves as a good source of vitamins, helps to normalize your weight even faster. Not only does pineapple significantly dull the feeling of hunger - this fruit, eaten at lunch or dinner, helps break down complex lipids found in meat, fish, legumes, dairy products . It must be remembered that pineapple greatly increases the acidity of gastric juice, and its should not be taken on an empty stomach . He also contraindicated in gastric ulcer .
Zero calorie fruits also include apricot, mango, apple, plum.

Zero Calorie Vegetables - Burn Calories at Lunch

Cruciferous Vegetables Are Faithful Fat Burners

This group of vegetables useful in a weight loss program includes White cabbage, savoy cabbage, cauliflower, broccoli, black radish, radish, green peas . These vegetables are able to give a feeling of rapid satiety, control blood sugar levels . In addition, these vegetables serve as a kind of “broom” for the intestines, helping to remove toxins, toxins, old mucus, and pathogenic microflora from it. Thanks to these vegetables, in the body metabolic processes are accelerated , fat is burned much faster.

Record holder for burning fat - celery.

One stalk of celery contains only five kcal , in one root - from 5 to 20 kcal . At the same time, the body spends much more energy on digesting celery than it brings in on its own. Widely known fat burning celery soup , with the use of which extra pounds go away quickly and without a trace. Celery is very useful to eat raw, in the program to get rid of excess weight, salads with a root or stalk, celery greens, which, moreover, are real storehouse of vitamins and minerals .

Vegetables to help you lose weight

These negative calorie vegetables are known to everyone - zucchini, cucumbers, tomatoes, asparagus, peppers, beets, spinach, carrots, turnips, eggplant, pumpkin . Separately, I would like to name onion and garlic - these products help to speed up metabolic processes, and also cleanse the kidneys, human intestines, and serve as natural antibacterial agents.

Fragrant greens - enjoy and lose weight

This group of products gives us a real pleasure when we cut them into salads, fill them with soups, main dishes, pastas. Greens that help burn extra pounds are parsley, basil, cilantro, dill, mint, lemon balm, rosemary, thyme, as well as leaf lettuce, watercress .

Spices - sophisticated experts in burning fat

spicy cinnamon

Cinnamon has long been known for its ability break down fats . This spice aids in digestion normalizes blood sugar levels, lowers cholesterol levels . Nutrition experts recommend eating cinnamon with every meal, adding just half a teaspoon (tea) to meals or drinks.

Fat-burning spices also include ginger, cumin, coriander, curry, pepper They must be included in the daily diet.

Minus calorie drinks to drink and lose weight

Green tea

The nutritionists are the most healthy drink that can help in burning fat is called green tea. This drink must be drunk without sugar and milk, you can - hot or cold, it depends on the time of year. It is known that each teacup of real green tea , drunk in one day, help burn up to 60 kcal, and you can drink up to five of them a day. In addition, green tea has a beneficial effect on the functioning of the heart, blood vessels, organs of the digestive tract, tones up and is a “beauty drink”.

Water also "knows how" to burn fat

Proved that a glass of clean drinking water without gas with ice can burn 70 kcal ! Drink water with ice must be careful not to earn a sore throat. Drink during the day two liters of water - in order for the excretory systems of the body to work at full capacity, washing out all the toxins and toxins, as well as the decay products of fats. Drinking this amount of water every day is necessary condition any diet, this must be remembered.

You can also drink as fat-burning drinks cool mineral water without gas, natural freshly squeezed juices from those fruits and vegetables, which are on the list of products with a negative calorie content.

Protein products with a minus calorie content - eat and lose weight

This group of products includes all varieties of lean meat, poultry without skin and fat (preferably breast), lean fish . Meat and fish are recommended to be steamed or boiled (do not eat broths), and salads from fresh vegetables and greens, which we wrote about above. The presence of fresh vegetables and herbs in the menu with protein products is mandatory, otherwise there will be no weight loss effect. Nutritionists recommend giving preference to fish because it has unique fatty acids that are beneficial for muscles, skin and blood vessels. In addition, when digesting fish, gases and toxins are not formed in the body, which has a beneficial effect on the general well-being and appearance of a person - the skin acquires a healthy shade, becomes more elastic, and gets rid of mimic wrinkles.

"Minus" calories of dairy products - the right way to beauty and harmony

Dairy products are vital in the human diet. Needed in a weight loss diet dairy products low-fat (but not fat-free!). The fat in dairy products helps the body absorb calcium, and a small amount of it in foods is a must. In order to satisfy hunger for the benefit of the body, you need to eat every day. low-fat yogurt, cottage cheese, whey, kefir (but not milk)- all this without sugar and other additives. Dairy products help the body produce its own hormone calcitriol required for maintaining tissue elasticity and bone strength .

Restrictions in the choice of products, counting calories - all this is well known to those who like to get rid of excess weight through a diet. Most likely, only the energy value of the product appears in this calculation. But our body expends energy to chew, swallow, digest and assimilate food. There are negative calorie foods, that is, foods that take more energy from us than they give. They are included in our daily diet, but we eat them randomly, combining with other food. What are these foods and what do they eat with?

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What does negative calorie mean?

Our whole life is an expenditure of energy, and even when we sleep, the body loses calories. Reception and assimilation of food is a rather costly process. Food needs to be chewed, enzymes produced, digested and assimilated, that is, split into substances that give us life.

The most labor-intensive product for the body -. It takes the most time to digest it, and therefore energy. But this is not always a low-calorie product, so the balance will be positive. But digesting a cucumber, the body will remain in the red - one hundred grams of cucumbers contains 14 calories. It will take two or even three times more energy to digest a green vegetable, this is the principle of negative calorie foods.

However, it should be noted that negative calorie foods are not fat burners. It's just that the body has to work hard to absorb them. Their list is extensive, it includes vegetables, fruits, herbs, some spices. The table also contains meat as a product that requires a large consumption of calories for the process of its absorption and assimilation.

List of negative calorie foods

Nutritionists classify these foods into groups based on the energy needed for digestion and assimilation. The first places in the list are occupied by green vegetables and herbs - broccoli, all types leaf lettuce, leek, asparagus, etc. The second are just vegetables - carrots, tomatoes, cucumbers, radishes, turnips and others. In third place are berries and fruits. On the fourth - animal protein, that is, meat, fish, seafood. True, their calorie content is higher, but nutritionists conditionally place them in the fourth group in terms of energy costs. Separately, mushrooms are isolated - an extremely useful product in terms of composition with a high energy consumption for its digestion.

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Green coffee for weight loss

The presented table breaks down low-calorie foods into groups according to this principle:

The table gives you the opportunity to create a menu in such a way that you can eat fully without feeling hungry during the diet and at the same time losing extra pounds.

What you need to know about diet

There are two mistakes that people who lose weight most often make. The first is the transition to a diet consisting entirely of low-calorie foods. Such diets should not be long, moreover, the use of products included in this list is not shown to everyone.

Negative calorie content is good, but the menu must contain animal protein - all body cells are built from it. There is no need to be afraid to eat meat, despite its calorie content, digestion takes a lot of time, which means that a lot of energy will be spent on it. And if you combine it with green vegetables, then energy costs will be even higher. You just need to avoid fatty varieties by eating turkey, rabbit, chicken or lean meat. boiled beef.

The second misconception is eating high-calorie foods with negative calorie foods. If you think that after eating ice cream or a good portion fried potatoes, and then a couple of vegetables included in the list, extra calories will be burned, then this is a deep delusion. "Yummy" will quickly nullify the body's efforts to digest the same salad or cucumber.