Myth or reality? The truth about "zero" calorie foods

In pursuit of a slim figure, many look for magic remedies and dietary tricks. One such popular concept is

What are "zero-calorie foods" really?

From a scientific point of view, there are no products with absolutely zero calories. Any food, with the exception of water, contains calories, as it consists of proteins, fats, or carbohydrates.

The term 'zero calories' is more of a figurative marketing designation. It refers to products whose caloric content is so low that the energy expended by the body for chewing, digesting, and absorbing them is approximately equal to or even exceeds the energy they themselves supply. This phenomenon is called the negative thermic effect of food (TEF).

Simply put, by eating such a product, you do not get extra calories, and sometimes even

List of low-calorie champions

Here are the main products that can safely be attributed to this category. They are not only low in calories but also rich in water, fiber, vitamins, and antioxidants.

1. Vegetables:

· Cucumber: (14-16 kcal per 100 g). Consists of 95% water, contains vitamin K and potassium.

· Celery: (16 kcal per 100 g). A classic example of a 'negative calorie food'. Crunchy and perfect for a snack.

· Salad greens: (arugula, spinach, lettuce – 15-25 kcal per 100 g). A real vitamin bomb with high iron and folic acid content.

· Zucchini: (17 kcal per 100 g). An excellent low-carb option for pasta or a side dish.

· Tomatoes: (18 kcal per 100 g). Rich in lycopene—a powerful antioxidant.

· Broccoli: (34 kcal per 100 g). A source of fiber, vitamin C, and protein (for a vegetable).

· Cauliflower: (25 kcal per 100 g). A versatile product for puree, pizza, and rice.

2. Fruits and berries:

· Watermelon: (30 kcal per 100 g). Excellent for quenching thirst and hunger due to its high water content.

· Grapefruit: (42 kcal per 100 g). It is believed to help speed up metabolism and control appetite.

· Berries: (strawberries, raspberries, blueberries – 40-55 kcal per 100 g). Rich in antioxidants and fiber, which provides a long-lasting feeling of fullness.

· Melon: (34 kcal per 100 g). A sweet but low-calorie dessert.

3. Drinks:

· Water: (0 kcal). The only truly zero-calorie product. Necessary for all processes in the body, including calorie burning.

· Green tea: (0 kcal if consumed without additives). Contains antioxidants and caffeine, which can slightly boost metabolism.

· Black coffee: (0-2 kcal). Like tea, it can provide a short-term boost to metabolism.

Benefits for weight loss and health

Although these products are not a magic pill, including them in your diet has a lot of benefits:

· Calorie-free volume: They take up space in the stomach, creating a feeling of fullness, which helps to eat less high-calorie food.

· High water and fiber content: This improves digestion, prevents constipation, and promotes body detoxification.

· Rich vitamin profile: Strengthens the immune system, improves the condition of skin, hair, and nails.

· Low energy density: Allow you to eat large portions without exceeding your daily calorie intake.

Important warnings and limitations

1. You cannot build a diet solely on these foods. The body needs proteins, healthy fats, and complex carbohydrates for normal functioning. A diet consisting only of cucumbers and celery will lead to nutrient deficiencies, muscle mass loss, and health problems.

2. Be careful with fruits. They contain natural sugar (fructose). Although it is healthier than refined sugar, an excess of it can also hinder weight loss.

3. Individual reactions. Some vegetables (e.g., cabbage) can cause bloating in people with sensitive digestion.

4. Thyroid gland. Raw cruciferous vegetables (cabbage, broccoli) in very large quantities can affect the function of the thyroid gland in predisposed individuals.

How to properly use these products?

Start lunch or dinner with a large salad of fresh vegetables. This will fill your stomach and help you eat less of the main course.

· Use them for healthy snacks. Instead of cookies or chips, eat an apple, a handful of berries, or a couple of celery stalks with hummus.

· Increase the volume of your dishes. Add spinach, zucchini, and mushrooms to omelets, sauces, and casseroles to make the portion larger and the calorie content lower.

· Drink water and green tea. Replace sugary soda and juices with them.

Conclusion: Foods with 'negative' calories are not a myth, but a clever dietary tool. These are low-calorie, nutrient-rich gifts of nature that are an integral part of a balanced diet, but not its foundation. Their strength lies in helping to control overall calorie intake, not in magically burning fat. Combine them with sources of protein and healthy fats to build a truly healthy and effective nutrition plan.