For a majority of people who are trying to lose weight, “calories” is a dreaded word and that’s because they directly relate calories to obesity and fat storage, but the truth is that for the body to function smoothly, an average of 1200 to 1500 calories is required per day and dropping calories beyond that will lower the metabolism and have a negative effect on the metabolic functions of the body. Calories are needed by all living things to stay alive and function normally. However, to lose weight, it is important to maintain a “calorie deficit” and that’s why all the diet programs on Rati Beauty put you through calorie deficit without compromising on nutrition or health. In this post, we have created a list of “zero calorie foods” that would help you with weight loss. But before that, is there a concept called “zero calories” because every food item has some of calories to it, even though negligible. In this post, we have a list of List of 32 Zero Calorie Foods For Weight Loss.
What is Calorie Deficit?
A calorie deficit occurs when a person consumes fewer calories than those burnt while exercising, resting, or performing basic bodily functions. In contrast, a calorie surplus occurs when a person consumes more calories than those that are burnt, leading to weight gain. In order to have a calorie deficit, the average person must cut down food intake by 500 calories per day. This figure is usually sufficient for weight loss without affecting energy levels, hunger, or bodily functions. For women, the number of calories must not drop below 1200 calories per day, and for men, it should not fall below 1500 calories per day.
What’s the Concept of Zero Calories?
As we have mentioned earlier, every food item has some amount of calories in them, but the idea behind “zero calories” is that the body burns more calories to digest a food item with negligible calories. For example, mushrooms, celery, cucumber, etc. have extremely low amount of calories and the body burns more calories to burn them out, sometimes leading to a negative deficit. Consider this, if a cucumber has 15 calories in it, the body may use up to 20 calories to burn it off, and mathematically, it means the total calorie count fell beyond zero. So, is that good news, absolutely! But the truth is that you cannot make a diet comprising of only zero calorie food items and expect to lose weight because the body also needs nutrition, vitamins, and energy to run, and a lack of nutrients will kill your metabolism, so keep a healthy balance of everything in your diet.
Why Adding up a lot of Zero-Calorie Foods into Daily Diet is Not a Good Idea?
When you do not consume enough calories through the day, our body dips the metabolism to run vital organs and to stay alive. When the metabolism drops, the body would stop burning calories and store them as fat, so instead of losing weight, you would actually put on more weight!
How To Find out How Many Calories one needs to Lose Weight?
1. An easy way to find out the minimum number of calories required by an individual for energy expenditure, called “maintenance calories,” is to use an online calorie calculator. Such calculators allow one to enter their age, gender, physical activity etc. to determine their maintenance calories. Otherwise, one can even calculate their average caloric intake by monitoring their diet for a few days. The daily calorie intake gives an idea of how much is required for adequate functioning. From this number, 500 calories can be subtracted and this new figure can be adapted into the diet. Consulting a dietician would provide personalized advice for an individual.
2. Another method to maintain a calorie deficit is to burn a lot more calories than consumed through physical exercise on a daily basis. This includes dedicating some time at the gym every week to medium intensity exercise like brisk walking and bicycling or high intensity exercise such as jogging and fast bicycling. However, it has been suggested by doctors that losing weight through diet or by both diet and exercise is more beneficial.
List of Zero Calorie Foods For Weight Loss:
A majority of low-calorie or zero calorie foods are fruits and vegetables, and spices and that means they add a good amount of nutrients as well.
Here’s a list of foods with almost negligible calories in them:
1. Mushroom: 22 calories per 100 gm
2. Apricots: 48 calories per 100 gm.
3. Iceberg Lettuce: Just 14 calories per 100 gm.
4. Cauliflower: Just 25 calories per 100 gm.
5. Lemon: 29 calories per 100 gm.
6. Cabbage: 25 calories per 100 gm.
7. Beetroot: 43 calories
8. Capsicum: 40 calories
9. Broccoli: 34 calories
10. Papaya: 120 calories in one medium-sized papaya
11. Celery: 6 calories in one stick.
12. Cucumber: 15.54 in one medium-sized cucumber
13. Tomatoes: 17.69 per 100 gm.
14. Garlic: A 3 gm garlic pod has no calories.
15. Zucchini: 17 calories per 100 gm.
14. Grapefruit: 42 calories per 100 gm.
15. Carrots: 41.35 calories.
16. Turnip: 28 calories per 100 gm.
17. Green beans: 31 calories per 100 gm.
18. Kale: 33 calories in one cup.
19. Onion: 40 calories per 100 gm.
20. Romaine Lettuce: 17 gm.
21. Radish: 16 calories
22. Raspberries: 53 calories per 100 gm.
23. Strawberries: 33 calories per 100 gm.
24. Asparagus: 20 calories per 100 gm.
25. Watermelon: 30 calories per 100 gm.
26. Green tea: Just 1 calorie
27. Black coffee: O calories
28. Mint: 16 calories.
29. Coriander leaves: 23 calories in one bunch of leaves.
30. Cold Water: Zero calories. People do think that your body will burn calories to actually raise temperature to 98.6 degrees Fahrenheit and it will actually burn 8 calories in the process, and there would be a deficit of about 8 calories.
31. Spinach: 7 calories in one cup.
32. Apples – 52 calories per 100 gm.