12 Zero Calorie Foods for Weight Loss

One word springs to mind when one thinks of weight loss: calories! Yes, calories matter; consuming more calories than you burn will lead to weight gain. So, most diets require calorie counting but intermittent fasting is the only effective weight management system that doesn’t ask you to count calories. You can take the quiz and get your personalized fasting plan to start your journey now.

Still, if you aim to lose a few extra pounds, consuming fewer calories after your fast can be beneficial in losing more weight. Is it possible to eat food with zero calories? Let’s have a look at what zero calories is, a list of zero-calorie foods, and see if following a zero-calorie food diet is a good idea.

What is zero-calorie?

Let’s first debunk the zero-calorie myth – almost all food contains calories. When people talk about negative or zero-calorie foods, they refer to foods so low in calories that the energy taken to eat and digest them uses up all or most of their calorie content. Aside from foods like artificial sweeteners engineered to contain no calories, the only natural zero-calorie source is water.

What are zero-calorie foods?

Zero-calorie or negative-calorie foods are those you can eat guilt-free. They are the foods to reach for following your fast to lose weight. That said, you should be mindful to eat a balanced diet that contains items from each food group to remain healthy. According to the US Department of Health, an optimal diet should include a mix of fresh fruit, vegetables, whole grains, legumes, nuts, dairy, and lean protein.

A list of zero-calorie foods

Luckily, there are many zero-guilt, zero-calorie foods for weight loss. Here is our zero-calorie food list of the 12 most popular fruits and vegetables:

1) Apples

There are only 57 calories in a cup of apples and almost 3 grams of fiber, making them the perfect snack during your eating window.

2) Asparagus

Green, white, and purple asparagus not only contains just 27 calories per cup, but it could also help to prevent heart disease.

3) Beets

With just 59 calories per cup, beets are nutrition-packed root vegetables that can potentially lower blood pressure.

4) Broccoli

Known for its cancer-fighting qualities, broccoli is another zero-calorie food, with one cup containing just 31 calories.

5) Brussels Sprouts

Packed with vitamin C, Brussels sprouts can be eaten raw or cooked, containing around 38 calories per one-cup serving.

6) Cabbage

With one cup of cabbage just 22 calories, cabbage is a staple on the zero-calorie food diet.

7) Carrots

With just 53 calories per cup, weight loss is not the only benefit of eating carrots; they could also help to improve your eyesight as they are a great source of beta-carotene.

8) Cauliflower

This versatile vegetable is a great carb substitute, with only 25 calories per cup and 5 grams of carbs.

9) Cucumbers

This popular salad vegetable tastes excellent and is one of the best zero-calorie foods, with only seven calories per one-cup serving and a hydration-boosting effect.

10) Lemons and limes

Incredibly low in calories (just 7 per one-cup serving), these citrus fruits are full of antioxidants that can help ward off chronic conditions and detox your body.

11) Strawberries

Perfect for breakfast and dessert, strawberries can help fend off chronic conditions and are around 50 calories a cup.

12) Tomatoes

Eat as many tomatoes as you like after your fast, as they are highly nutritious, and studies have shown they could reduce the risk of cancer and heart disease. One cup contains around 27 calories.

How do zero-calorie foods help you lose weight?

Zero-calorie foods are often touted as helpful for weight loss because they provide volume and flavor to your meals without adding significant calories. While they won’t directly cause you to lose weight on their own, they can be a valuable part of a weight loss strategy for several reasons:

1. Low-calorie density: Zero-calorie foods, such as most leafy greens, cucumbers, and certain types of herbs and spices, have very low-calorie density. This means you can consume a larger volume of these foods for fewer calories, helping you feel full and satisfied without overeating. By replacing higher-calorie foods with zero-calorie alternatives, you can reduce your overall calorie intake.
2. Increased satiety: Zero-calorie foods often contain fiber and water, which can help increase feelings of fullness and reduce hunger. This can be especially beneficial when you’re trying to control your appetite and reduce your calorie intake.
3. Nutrient density: Some zero-calorie foods, like leafy greens, are rich in essential vitamins, minerals, and antioxidants. Incorporating these foods into your diet ensures you’re getting important nutrients without adding extra calories.
4. Snacking alternatives: When you’re looking for a low-calorie snack option, zero-calorie foods like celery sticks, carrot slices, or cucumber slices can be satisfying choices that won’t derail your weight loss efforts.
5. Flavor enhancers: Zero-calorie herbs and spices can add flavor to your meals without adding extra calories from sauces or dressings. This can make your food more enjoyable while still keeping your calorie intake in check.

It’s important to note that while zero-calorie foods can be helpful in a weight loss plan, they should be part of a balanced diet. Relying solely on zero-calorie foods is not sustainable or healthy in the long term, as your body requires a variety of nutrients to function properly.

Risks of a zero-calorie food diet

The Academy of Nutrition and Dietetics states, “Your body requires energy to power its functions, such as digestion, breathing, and pumping blood”. They believe eating a very low or zero-calorie diet could risk your health. An extremely calorie-restricted diet could leave you lacking essential vitamins and minerals, affect your brain function, and slow your metabolism, which is counterproductive if you aim to lose weight and lead a healthy lifestyle. Combining these foods and intermittent fasting with staying active, cutting out processed foods, and not consuming sugary snacks is a far safer way to lose weight and maintain a healthy lifestyle.