Cut Calories with these Foods

Negative Calorie Foods

Have you ever heard the theory that certain foods have a negative caloric effect, meaning they burn more calories during the digestive process than they contribute? Negative calorie foods are foods that burn more calories in the process of chewing and digestion when compared to the number of calories it provides the body. Eating such foods creates a calorie-deficit in the system, which can aid weight loss. The term ‘negative calories’, however, can be misleading as it might suggest that such foods have no calories at all, which is not true.

First of all, it is important to understand that all foods we eat burn calories. About 10-15% of calories from the foods we eat are used in the process of digestion. The body requires energy to breakdown and absorb proteins, carbohydrates, fats, minerals and other nutrients present in our food, and it derives this energy from the food we eat. There are certain foods that require lots of calories (energy) to break down and get absorbed. Some of these foods contain very few calories and, therefore, force the body to call upon its energy sources in the form of stored fat and glucose to finish processing the food. Such foods are called zero or negative calorie foods.

For instance, a piece of raw cucumber (containing approximately 1 calorie) will need way more calories to be chewed and digested, resulting in a net loss of calories from our body fat.

But then, eating a bowl of cucumber alone will not help in weight loss. You have to eat them instead of potato chips and brownies. In other words, you can’t eat a chocolate muffin and then try to burn off the calories by chasing it with a bowl of cucumber. The only way to make this work is to eat that bowl of cucumber first, leaving very little or no space for that sinful muffin.

Cut calories with these foods

Broccoli

Calories: 31 per cup

Broccoli is amazingly low in calories, but it always makes our list of the top superfoods for a reason. Not only is it packed withfiber, vitamins, and minerals, it contains powerful antioxidants that may improve your odds ofbreast cancer survival and reduce the risk of colon cancer.

The chemical in broccoli responsible for the protective effect is called sulforaphane, and yes, it gives broccoli its slightly bitter flavor. 

Broth

Calories: 10 per cup

Clear beef, chicken, miso, seafood, or vegetable broth is a dieter’s secret weapon, nourishing and filling your body for almost zero calories, especially if you toss in leafy greens and lean meat. Broth is the ultimate “high volume food,” meaning you can eat large amounts for very few calories and still feel full. It all comes down to calories per bite, or in this case, slurp.

"By choosing foods that have fewer calories per bite, your portion size grows, but your overall calorie count decreases," explains Barbara Rolls, PhD, the creator of Volumetrics and author of the new book The Ultimate Volumetrics Diet. "So you end up with a satisfying amount of food.

Brussel sprouts

Calories: 38 per cup 

Brussels sprouts are super-low in calories but loaded with cancer-preventing phytonutrients andfiber. These veggies, sometimes called little cabbages, get a bad rap, but they taste great with a sweet or tangy sauce. 

Cabbage

Calories: 22 per cup 

Crunchy, sweet, and affordable! How can a food that is so humble, with so few calories, be so incredibly good for you? Cabbage packs vitamins, minerals, fibers, and several phytonutrients thought to prevent cancer. Glucosinolate is a metabolic detoxifier and sulphoraphane is a powerful anti-carcinogenic.

Lettuce

Calories: 5 per cup 

You can literally eat pounds of any variety of lettuce and never gain an ounce. Romaine lettuce alone is a great source of B vitamins, folic acid, and manganese, which helps regulate blood sugar and is essential for proper immune system function. 

Choose other dark green or purple varieties such as green or red leaf for the most nutrients, and toss with a zesty homemade vinaigrette. 

Beets

Calories: 37 per 1/2 cup 

Beets are sweet but have very few calories—so you can have something sweet without the guilt. They also are rich in cancer-fighting antioxidants. 

Beyond their rich, earthy deliciousness, beets are also a nutritional powerhouse. Rich in iron, fiber, folate, and potassium, they’re an excellent way to boost the nutrition in a salad or pasta dish. They get their gorgeous colorfrom betanin, a potent antioxidant.