Zero Calorie Foods

Zero calorie foods become very popular for people who want to control their weight but still enjoy eating. These zero calorie foods have almost no calories, giving the body very little energy. The idea is that when you eat these foods, your body uses up more energy just chewing and digesting them than what the food gives back in calories. This means that after all this work, there are practically no extra calories left from those foods in your body. Including 0 calorie foods in your meals can assist in managing hunger, support weight loss, and provide a healthier choice instead of snacks with more calories.

What Are Zero Calorie Foods?

Zero calorie foods contain very small amounts of calories; therefore, it would take the body’s energy to digest the food as much as it contains. Foods such as celery, cucumbers, and leafy greens are typically high in water and fiber, making you full without adding many calories to your diet. In addition, it has been proven that high-fiber foods help control weight by creating a feeling of satiety. According to a study, a higher fiber intake is associated with lower body weight and a reduced risk of obesity. In addition, foods with zero calories can promote smaller intakes because they provide a feeling of fullness.

If you’re looking to make healthier choices and lose those extra kilos, one of the most effective steps is to buy weight loss plan that fits your lifestyle and goals.

It is essential to distinguish foods with zero calories from empty calorie ones. Empty calorie foods are high in sugar or fat but contain only a few more valuable nutrients. By contrast, no calorie foods are low in calories but typically rich in vital nutrients, including vitamins K and C and disease-fighting antioxidants that offer many health benefits. Also, TEF, the thermic effect of food, is the energy your body uses to process and digest food and can be higher for fibrous foods. This could help you burn more calories than you are consuming. Adding zero calorie foods can be an excellent boon to any weight management diet while ensuring one obtains key nutrients. In other words, these foods help one have a well-rounded diet that meets long-term health goals.

Knowing how to make a diet chart can be incredibly helpful when it comes to improving your eating habits. It allows you to plan meals that are balanced and tailored to your specific nutritional needs.

30 Foods with Zero Calories

Adding zero calorie foods to your diet can help you control your weight and stay healthy. Sara Ali Khan diet plan often focuses on adding zero-calorie foods into her routine. For instance, these foods, which require more energy to digest than they provide, can be a great way to feel full without adding extra calories. Similarly, if you’re looking to manage your weight or just enjoy healthier eating, including zero calorie options like celery or cucumbers in your meals can be incredibly beneficial. These foods have few calories and are full of nutrients, giving you many health benefits. Here are 30 zero calorie foods you might want to try:

1. Celery

It is mostly water, with about 95% of its weight being water, which makes it very good for staying hydrated. Also, celery has few calories, only about 16 calories for every 100 grams. It is also a good source of dietary fiber, about 1.6 grams per 100 grams, and vitamin K, at about 29.3 micrograms per 100 grams. Thus, celery helps with hydration, digestion, and even weight management. For example, the high level of fiber in celery contributes to the maintenance of lower body weight and a reduced risk of heart disease, according to a study. Also, flavonoids in celery fight oxidative stress, which may help improve overall health.

2. Oranges

Oranges are an excellent source of vitamin C, as 100 grams provides approximately 53.2 mg. They are also a good source of fiber, with about 2.4 grams in every 100 grams, and antioxidants. Oranges are useful in the immune system, the health of the skin, and the digestive system. According to the research, the antioxidants in oranges, especially flavonoids, help decrease oxidative stress and lower the risk of long-term illnesses. Also, the compounds in oranges might lower the chances of getting cancer.

3. Cabbage

It contains a lot of vitamin C, about 36.6 mg per 100 grams, and vitamin K, 76% of the daily value per 100 grams, and about 2.5 grams of dietary fiber per 100 grams. Consequently, cabbage aids digestion and supports heart health, even while producing anti-inflammatory benefits. Nutrition Reviews quotes research that the antioxidants and anti-inflammation compounds in cabbage help reduce the risk of heart disease and cancer. Large glucosinolate compounds in cabbage help the body eliminate toxins.

4. Asparagus

It contains several vitamins: A, C, E, and K, and it gives fiber of around 2.2 grams per 100 grams and folate. This benefits digestion, as a natural diuretic, and weight loss. According to the research, some fibers in asparagus serve as prebiotics and help good bacteria in the gut, thereby improving digestion. Asparagus also contains saponins, which may support the immune system and reduce inflammation.

5. Beets 

They contain huge amounts of fiber (approximately 2.8 grams in 100 grams), folate, and antioxidants, including betalains. Due to this fact, beets contribute to good heart health, support digestion, and reduce inflammation. According to the study, beet nitrates promote blood flow, reduce blood pressure, and minimize the risk of heart disease. Also, beets include betaine, which supports the liver in performing its functions and body purification.

6. Cucumbers 

They are refreshing and low in calories. Cucumbers contain roughly about 96% water in them. This vegetable contains small amounts of vitamin K, about 16.4 mcg per 100 grams, and potassium. These low-calorie vegetables have been highly recommended for hydration, aiding weight loss, and promoting skin health. According to a study, foods with a high water content, like cucumber, contribute to satiety and reduced calorie intake. Similarly, cucumbers consist of cucurbitacins, which possess anti-inflammatory and antioxidant properties.

7. Lemons

Lemons are well-renowned for their sour taste and high vitamin C content, approximately 53 milligrams per 100 grams. They also contain numerous antioxidants. Further, lemons enhance immunity, digestion, and detoxification. According to research, polyphenols in lemons reduce oxidative stress and enhance detoxification. Moreover, lemons have limonoids that are likely to reduce the risk of various cancers.

8. Apples

Apples are known for their high water content and dietary fiber. These characteristics contribute to a feeling of fullness or satiety. The fiber in apples can help slow digestion and keep you satisfied for longer periods, which may be helpful if you’re trying to manage your calorie intake. One apple, weighing 182 grams, contains 95 calories, 25 grams of carbohydrates, 0.5 grams of protein, and 0.3 grams of fat.

9. Cauliflower 

A vegetable used, useful, and rich in fiber (about 2 grams per 100 grams), vitamin C (around 48.20 milligrams per 100 grams), and vitamin K, along with antioxidants. So, cauliflower helps with digestion and weight loss and has anti-inflammatory properties. According to a study, cauliflower’s nutritional components reduce inflammation and decrease chronic diseases. Besides that, cauliflower contains detoxifying compounds that may also provide anti-cancer benefits.

10. Broccoli

Broccoli is rich in valuable nutrients: vitamin C (89 milligrams per 100 grams), vitamin K (around 101 micrograms per 100 grams), and vitamin A, with about 700 IU per 100 grams. Moreover, fiber (about 2.6 grams in 100 grams) and folate are present in the vegetable. For these qualities, broccoli favors the immune system, protects hearts, and facilitates digestion. The research suggests that sulforaphane in broccoli reduces the risk of heart disease. Likewise, high fiber in broccoli improves cholesterol and supports digestive health.

11. Brussel Sprout

Brussels sprouts are renowned for their and their rich nutritional content. A 100-gram serving of Brussels sprouts contains 36 calories, 7.2 grams of carbohydrates, 2.6 grams of protein, and 0.5 grams of fat. They possess a low calorie and carbohydrate content and are abundant in essential vitamins, minerals, and dietary fiber. The high water content present in Brussels sprouts also contributes to their overall low caloric density. 

12. Zucchini 

This vegetable belongs to the category of vegetables with low energy value, rich in vitamins A (approximately 200 IU/100 grams) and C (approximately 17.9 mg/100 grams), and antioxidants. For example, it maintains visual function, enables proper digestion of food, and can help with weight control. According to research, antioxidants like lutein and zeaxanthin in zucchini guard against age-related eye diseases. Besides, its high water content aids in hydration and sends signals to the brain to keep calorie intake in check.

13. Spinach

Spinach is a very nutritious leafy vegetable that contains a large amount of iron (at 2.7 milligrams per 100 grams), calcium (at 99 milligrams per 100 grams), vitamins A (about 469 IU per 100 grams) and C, and fiber (about 2.2 grams per 100 grams). Therefore, spinach promotes good bone health, digestion, and immunity. Research shows that nutrients in spinach, especially iron and calcium, are crucial to maintaining strong bones and preventing anemia. Spinach also contains plant chemicals that could protect the heart and boost brain activity.

14. Kale 

Kale is super healthy and full of nutrients. It contains vitamin A, about 9000 IU in 100 grams; vitamin C, about 120 milligrams in 100 grams; and vitamin K, about 704 micrograms in 100 grams. Kale also contains fiber and antioxidants. Because of this, kale helps the heart, helps clean the body, and can help with weight loss. One study explains that antioxidants and fiber in kale could lower cholesterol and manage weight. Kale has glucosinolates, which might help clean the body and lower cancer risk.

15. Lettuce

Lettuce is extremely low in calories, with about five calories per 100 grams. It provides vitamins A (up to 500 IU per 100 grams), C, K, and much folate. In simple terms, lettuce promotes digestion, helps the body lose weight, and maintains fluid balance. Research comments on lettuce’s contribution to weight management and enhancing digestive function because of its higher water content and low-calorie levels. Lettuce also contains compounds that may reduce inflammation and thus support good skin health.

16. Radishes 

Radishes contain a lot of vitamin C (about 14.8 milligrams in 100 grams), fiber (about 1.6 grams in 100 grams), and antioxidants. So, radishes help digestion, support heart health, and assist in cleaning the body. The research discusses how radishes help with bowel movements and support digestive health. Also, radishes have glucosinolates that might help clean the body and lower cancer risk.

17. Carrots

On average, a medium-sized raw carrot contains about 36 calories, 8.4g of carbohydrates, 0.8g of proteins, and 0.2g of fats. They are low in calories and carbohydrates while being packed with vitamins, minerals, and dietary fiber. Their health benefits make them a popular choice for preparing zero-calorie drinks and for those seeking to include nutrient-rich foods with fewer calories in their diet. 

18. Tomatoes

Tomatoes are rich in vitamin C (14 mg approximately in 100 grams), vitamin K (7.9 mcg approximately in 100 grams), potassium (237 mg approximately in 100 grams), and lycopene. Their purpose is to keep the heart healthy and ease digestion; they may even reduce inflammation. According to a study, tomato lycopene reduces inflammation, decreasing the risk of heart disease. Also, tomatoes contain beta-carotene, which promotes good eyesight and may reduce the risk of macular degeneration.

19. Bell Peppers 

Bell peppers are rich in vitamins A (around 3131 IU per 100 grams), vitamin C (about 80 mg per 100 grams), and vitamin B6 (about 0.3 mg per 100 grams), along with antioxidants in abundance. Therefore, bell peppers enhance immune function, promote healthy vision, and aid in weight control. The research emphasizes that bell peppers improve immune response and reduce the risk of chronic diseases. Their high antioxidant content also helps reduce oxidative stress and inflammation.

20. Green Beans 

Green beans contain vitamins C and K, about 12.2 mg and 14 mcg per 100 grams each. They also contain fiber, about 2.7 grams per 100 grams. Thus, green beans contribute to digestive health, help control body weight, and ensure good bone health. The research reports that green bean fiber controls blood sugar levels and helps manage weight. Green beans also contain antioxidants, which are very good for overall health.

21. Chilies 

Chilies are edible and contain a high amount of vitamin C—about 143 milligrams in 100 grams—and capsaicin, which gives them heat. Therefore, chilies facilitate metabolism, alleviate pain, and minimize inflammation. According to a study, capsaicin present in chilies can accelerate metabolism and support weight management. Additionally, chilies contain antioxidants that may reduce oxidative stress and enhance overall health.

22. Chickpeas

Chickpeas are a very good source of protein; they contain approximately 8.9 grams of protein in every 100 grams and about 7.6 grams of fiber, plus folate. They help keep the muscles healthy, maintain digestive health, and manage weight. According to the research, they may regulate blood sugar levels and are believed to increase weight loss. In addition, their high levels of fiber help them stay full for longer and lower the risk of chronic diseases.

23. Lentils

Lentils are protein-rich, about 9 grams per 100 grams; fiber, about 7.9 grams per 100 grams; and iron, about 3.3 milligrams per 100 grams. Due to their high protein content, lentils contribute to healthy muscles, digestion, and weight management. According to research, lentil’s high fiber and protein prevent extreme elevation and depression of blood sugar levels, promoting weight loss. The iron in lentils prevents anemia and supports good health in general.

24. Beans

Beans are a good source of protein (about 8.7 grams per 100 grams), fiber (around 7.4 grams per 100 grams), and iron. Therefore, beans support muscle health, promote digestive health, and aid in weight management. Research shows that beans’ fiber and protein help regulate blood sugar levels and support satiety. Moreover, beans contain antioxidants that may help reduce the risk of chronic diseases.

25. Quinoa

Quinoa includes a complete source of protein-from about 14 grams for every 100 grams, fiber at about 2.8 grams for every 100 grams-and all amino acids, including those essential to the body. Therefore, it enhances muscle health, digestion, and weight management. According to the research, quinoa offers all essential amino acids and is important for overall health. Antioxidants contained in quinoa also help reduce oxidative stress and inflammation.

26. Papaya

Papaya could be a refreshing and nutrient-rich addition to your diet. A 100-gram serving contains 43 calories, 11.2 grams of carbohydrates, 0.5 grams of proteins, and 0.3 grams of fats. It has a tropical flavor and relatively low caloric content, making it a popular choice for those aiming to include diverse, low-calorie options in their meals. You can enjoy papaya slices with other zero-calorie snacks or simply add them while preparing zero-calorie drinks.

27. Peaches

On average, a medium-sized peach contains about 60 calories. Out of the many zero-calorie foods, peaches are a popular choice for desserts and zero-calorie snacks. A serving size of 175 grams, equivalent to one peach, contains 68 calories, 17 grams of carbohydrates, 1.6 grams of proteins, and 0.4 grams of fats. They are low in calories and carbohydrates while being rich in vitamins, minerals, and dietary fiber. The high water content in peaches contributes to their overall low caloric density.

28. Mint

Mint is a fragrant herb with a refreshing, slightly sweet flavor. It is known for its culinary and medicinal uses. Mint contains antioxidants and can aid digestion. It’s commonly used to add flavor to beverages like mint tea or mojitos and in savory dishes and desserts. Additionally, mint is a crucial ingredient in many natural remedies and oral care products due to its ability to freshen breath.

29. Black Coffee

While black coffee itself contains an extremely minimal number of calories, typically around two calories per 8-ounce cup, it is commonly considered a low-calorie option. Black coffee is brewed from coffee beans and contains no added ingredients such as milk, cream, or sweeteners. This makes black coffee a popular choice for those seeking a warm and flavorful beverage with very few calories and one of the many zero-calorie snacks perfect for the evening.

30. Oats

Oats are rich in fiber, as much as 10 grams per 100 grams of consumption, high in proteins at around 16.9 grams per 100-gram portions, and beta-glucan. They help with digestion, are great for managing weight, and even reduce cholesterol. According to the American Journal of Clinical Nutrition, beta-glucan from oats may boost heart health by reducing blood sugar levels. Oats contain antioxidants that support overall health and reduce inflammation.

When figuring out how to calculate calories in food, it’s important to remember that even when you’re on a zero-calorie foods diet, you still need to account for the calories in any non-zero-calorie foods you consume.

Benefits of Eating Zero Calorie Foods

No calorie foods contain very few calories but need more energy to digest; hence, the body burns calories overall. These foods generally contain a lot of water and fiber because these components keep their calorie count low.

1. Weight Loss

Foods with zero calories support weight loss by reducing the overall intake of calories. The more food is high in fiber, such as vegetables and fruits, the better the observed weight loss over time. In this case, with a higher TEF-that, the energy used for digestion, more calories are being utilized to break down these foods than they contain.

2. Feeling Full

Foods like celery, cucumbers, and leafy greens are high in water and fiber, which increases satiety. Research shows that diets rich in water-dense foods help control hunger and reduce total calorie intake. This makes it easier to maintain a calorie deficit, which is essential for weight loss.

3. Increased Metabolism

Although the rise in metabolism due to 0 calorie foods is relatively small, it nevertheless counts toward one’s overall energy expenditure. According to the research, 10% of total energy expenditure goes to the thermic effect of food itself, while eating more fiber-containing foods helps slightly increase the percentage. Not much, but every bit of calorie burn counts in weight management.

In addition, if you are following a zero-calorie diet but still want to track your overall consumption, a daily calorie intake calculator can help you meet your calorie goals and balance your diet effectively.

Who Should Eat Empty Calorie Foods?

Empty calorie foods give you calories but don’t offer much in terms of nutrients. They often contain added sugars, solid fats, or refined grains. However, even though it’s generally better to avoid these foods, there are specific times when eating them might actually make sense.

1. For People Who Need a Lot of Calories

• Athletes: The need for a higher calorie intake is real for those who are really into intense physical activities. In other words, they might sometimes turn to empty calories for a quick energy boost, especially if they’re already eating nutrient-rich foods. For instance, after a long run or an intense workout, grabbing a quick snack with high calories can help keep their energy levels up.
• Bodybuilders: When trying to gain muscle mass, bodybuilders may eat more food, and sometimes, that includes empty calorie foods. However, they should still focus on getting most of their calories from nutrient-dense options like lean proteins, vegetables, and whole grains.

2. For Those with a Limited Appetite

• Elderly Individuals: As people age, they might find eating large amounts of food hard. Therefore, small portions of no calorie foods can help them get the energy they need without feeling too full. Moreover, these foods are sometimes easier to eat and digest.
• People Recovering from Illness: After being sick, you might not feel like eating much. Similarly, during recovery, some people opt for easily digestible foods with zero calories to get some energy without putting too much strain on their system.

3. On Cheat Days or Special Occasions

• Balanced Diet Followers: If you usually eat a well-balanced diet, you might enjoy 0 calorie foods occasionally on a cheat day or during a special celebration. Again, the key is moderation. In other words, indulging occasionally is okay as long as it doesn’t disrupt your overall healthy eating habits.

If you are counting calories while following a zero-calorie foods diet, a food calorie calculator can be an invaluable tool for accurately tracking your intake and staying on target.

What Happens If I Only Eat 0 Calorie Foods?

A diet based on only 0 calorie foods, which are also normally very low in nutrients and high in water and fiber, can be very harmful to overall health. Although these foods are good for creating a calorie deficit, especially in weight loss programs, they do not deliver the nutrients that the body needs.

1. Nutrient Deficiency

Ingestion of zero-calorie food for a very long period may lead to iron, calcium, and omega-3 deficiencies. These deficiencies, in turn, contribute to anemia, osteoporosis, impaired brain functioning, and so on. The study establishes that this kind of nutrient-poor diet often poses risks to overall physical and mental health, resulting in immune insufficiency and decreased musculature.

2. Low Energy Levels

A balanced ratio of macronutrients would help the body function with energy. According to the study, an adult needs approximately 2,000 to 2,500 calories per day, depending on age, sex, and activity level. Consuming only 0 calorie foods would not suffice to provide energy for the body, and chronic symptoms may include fatigue, less clarity, and a general loss in the capability to accomplish basic activities. One research article explained that very low-calorie diets slow metabolism, which decreases a person’s ability to maintain weight within a healthy range over the long term.

3. Digestive Issues

While fiber-rich foods are essential for digestive health, excessive consumption without adequate caloric and nutrient balance can lead to gastrointestinal discomfort. A study reports that high fiber intake, when not paired with sufficient fats and proteins, can cause bloating, gas, and even constipation, particularly if water intake is not increased proportionally.

Do No Calorie Foods Help You Lose Weight?

Yes, 0 calorie foods are often described as foods that require more energy to digest than they provide in calories. For example, celery, cucumber, and lettuce are common choices. These foods are very low in calories and high in water and fiber, which helps you feel full without adding many calories to your diet. However, while these foods can help reduce your overall calorie intake, the so-called “negative calorie” effect is not as significant as it sounds. Adding no calorie foods to your meals can be beneficial because they are nutrient-rich and can increase the volume of your meals without adding too many calories.

When considering Do no-calorie foods help you lose weight, it’s essential first to understand how many calories you should eat in a day to maintain a balanced diet. Knowing your daily caloric needs can help you determine if including such foods fits into your weight loss strategy. Research shows that including water-rich, low-calorie foods like fruits and vegetables in your diet can help lower the energy density of your meals. This means you can eat larger portions and consume fewer calories, supporting weight loss combined with a balanced diet and regular exercise. Moreover, these foods provide essential vitamins and minerals crucial for maintaining health while supporting your weight loss goals.

Side Effects of Eating Too Few Calories

Eating too few calories can lead to several health problems. For example, if you don’t eat enough, you might experience nutrient deficiencies. Essential vitamins and minerals, like calcium and iron, are crucial for your body to function properly. Therefore, not getting enough of these nutrients can lead to issues like osteoporosis and anemia.

Additionally, severely restricting calories can cause your metabolism to slow down. A study found that when people eat too few calories for an extended period, their metabolism can drop significantly. This metabolic slowdown makes it harder to lose weight and can even lead to weight gain once normal eating patterns are resumed. Furthermore, if you don’t get enough calories, your body may start breaking down muscle tissue for energy, which can lead to muscle loss and decreased strength.

Tips to Consider Before Eating Zero Calorie Foods

If you want to add 0 calorie foods to your diet, it’s important to do so in a balanced way. For instance, while these foods are low in calories, they should not replace other essential nutrients. You need to ensure you’re also getting enough protein, healthy fats, and complex carbohydrates to keep your energy levels up and stay healthy.

Although fiber is good for digestion and can help you feel full, overeating can cause digestive problems like bloating and constipation. Similarly, it’s essential to stay hydrated. While 0 calorie foods like cucumbers and lettuce have high water content, you should also drink plenty of water throughout the day. Drinking about 3.7 liters for men and 2.7 liters for women daily, but individual needs can vary.

Remembering these tips, you can use 0 calorie foods effectively while maintaining a healthy, balanced diet. Therefore, these foods can be a useful part of your weight loss strategy, but they should be combined with various other nutritious foods and good hydration practices.

FAQs

1. What if you eat 0 calories in a day?

Your body will use stored glucose as energy and continue functioning like you’ll be eating again soon. After eight hours without eating, your body will begin to use stored fats for energy. Your body will continue to use stored fat to create energy throughout the remainder of your 24-hour fast.

2. Is rice empty calories?

White rice has less nutritional value than other types and may be considered “empty” calories, meaning it does not negatively impact the body but doesn’t help it much. Brown rice may contribute to weight management and promote healthy cholesterol levels.

3. Are there any zero-calorie snacks?

Water alone has no calories, which means there are no zero-calorie snacks. However, there are plenty of low-calorie snacks you can enjoy between workouts. Great options include berries like blueberries and strawberries and fruits like apples and apricots.