Rich in nutrition and extremely low on calories, load your plate with delicious negative calorie foods.
High fiber foods or those that have a low glycemic index can be called as negative calorie foods. High fiber foods fulfill two purposes. Our body takes longer to flush out fiber from the body, hence they stay in the body and delay hunger. And secondly, these zero calorie foods release sugar slowly and so, the incidence of it turning into fat is low
Fiber reduces calorie absorption. Fiber is a form of carbohydrate that contributes to satiety without contributing calories, because it is not absorbed into the body. Consequently, a 100-calorie high-fiber food will reduce appetite and subsequent eating more than a 100-calorie low-fiber food.
Renowned Nutritionist, Dr. Anju Sood, explains, “We classify calories in two categories. Empty calories and negative calories. Empty calories are the ones, which when consumed generate immense amount of calories (main sources being fast food and refined sugar). These contain no nutritional value. The other, negative calories, come from foods that are nutritious and low on calories. They are great to be added to your diet if you want to lose weight as your body does require bare minimum calories to generate energy and sustain.”
Include these foods in your daily diet, if you are looking to shed some pounds. While these low-calorie foods can really help, remember that it is equally essential to maintain a balanced diet with all-round nutrition.
Containing barely 16 calories per 100 grams (as per USDA), celery is ranked high among negative calorie foods. Packed with fiber, celery is also rich in vitamin A, vitamin C, and folate.
Raspberries, blueberries 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.
Carrots contain about 41 calories per 100 grams. They are also low in cholesterol and saturated fats which can work wonders if you happen to be struggling with hypertension issues. Along with being a good source of dietary fiber, carrots are also rich in vitamin A, vitamin C, vitamin K, manganese and potassium
16 calories per 100 grams! Yes our favourite salad is that low on calories. Cucumbers are full of minerals, vitamins and electrolytes and are extremely hydrating. It is also known as the classic cooling food which helps maintain the body’s water balance on hot days.
Apart from being a juicy and delicious source of dietary fiber, potassium and vitamin C. They also contain lycopene, an antioxidant known to protect the skin from harmful UV rays. Tomatoes can also prove effective in lowering your cholesterol levels.
19 calories per hundred grams
Containing about 40 calories per 100 grams, grapefruit is a storehouse of vitamin C, folic acid and potassium along with soluble fibre pectin. In the book ‘Healing Foods’ by DK publishing, the authors suggest that foods rich in vitamin C can help reduce the severity of inflammatory conditions such as asthma.
Next time you whip up a salad, add some more lettuce. Containing only 6 calories per 100 grams, lettuce is not only low in calories but it is also rich in fiber, vitamin B, folic acid, and manganese.
Containing barely 34 calories per 100 grams. Broccoli is ranked high amongst superfoods. It is packed with fibers and antioxidants and studies have shown that they may also have certain anti-cancer properties.
Containing as low as 18 calories per 100 grams, zucchini is one of the highly recommended negative calorie foods by the nutritionists. The phytonutrients in Zucchini also promote bowel regularity and aid water balance in the body.
watermelons contain 30 calories per 100 grams. Watermelons are also rich in lycopene which can help protect the heart. The citrulline in the rind and the flesh of watermelon can also ensure smooth blood flow and enhanced immunity.
Containing about 50 calories per 100 grams, apple is the fibre-rich snack you must keep in your bag to beat your mid-day hunger pangs. Apples are high in pectin, a type of soluble fiber that encourages weight loss, and releases sugar gradually to help regulate the body’s blood sugar levels. The fiber present in apples also provides relief from constipation.
Quick list without added fat:
• 2 large celery stalks = 13 calories, 1.2 grams fiber
• 2 cups shredded romaine lettuce = 18 calories, 1.4 grams fiber
• 1/2 cucumber = 20 calories, 1 gram fiber
• 1 medium tomato = 25 calories, 1.3 grams fiber
• 1/2 cup sugar snap peas = 30 calories, 3.4 grams fiber
• 1 carrot = 30 calories, 2 grams fiber
• 1 cup jicama sticks = 45 calories, 6 grams fiber
• 1 peach = 37 calories, 1.6 grams fiber
• 1/2 grapefruit = 37 calories, 1.7 grams fiber
• 1 cup sliced strawberries = 50 calories, 2.5 grams fiber
• 1 cup watermelon pieces = 51 calories, 0.4 grams fiber
• 1 cup papaya pieces = 54 calories, 2.5 grams fiber
• 3/4 cup apricot halves = 55 calories, 2 grams fiber
• 1 cup cantaloupe cubes = 56 calories, 1.3 grams fiber
• 1 orange = 60 calories, 2.3 grams fiber
• 1 cup winter mix vegetables = 25 calories, 2 grams fiber
• 1 cup Tuscan-style vegetables = 25 calories, 2 grams fiber
• 1 cup mixed broccoli, cauliflower, and carrots = 25 calories, 2 grams fiber
• 3/4 cup whole green beans = 25 calories, 2 grams fiber
- 1/2 cup small cubes prepared Sugar Free Jell-O chilled (flavor of your choice)
- 2 tablespoons fat-free whipped topping
- 1/2 cup sliced strawberries (or substitute another fruit listed above}
Spoon 1/4 cup of Jell-O cubes into a parfait glass or other small glass. Top with 1/4 cup of the sliced strawberries, then 1 tablespoon of the whipping topping.
Repeat layers with remaining Jell-O, strawberries, and whipped topping.
For extra flavor on veggies try:
- 2 tablespoons fat-free sour cream
- 3/4 teaspoon Hidden Valley Ranch Dip Mix
Blend sour cream and ranch dip powder together in a small cup or dish with a spoon.
Serve with raw veggies as a wonderfully nutritious snack