Thermogenic diet (negative calorie diet)—what is it ?
Many people track their calorie intake, especially when losing weight or gaining weight. The term calorie refers to the energy stored in the foods we consume or in our body tissues. The most effective and straightforward way to lose weight is by following a strict diet plan that contains fewer calories or by increasing your physical activity to burn more calories.
Some foods gained popularity as “negative-calorie” foods, especially as suggested in weight loss as a thermogenic diet. People started believing that eating those foods can actually help with weight loss. Do negative-calorie foods exist? Do they really help you lose weight? Let’s explore.
The food we eat daily provides various nutrients to the body. Carbohydrates, fats, and proteins are the three main types of nutrients that provide energy. Digesting and processing the food we eat requires some energy, but it varies depending on the foods we consume.
“Negative-calorie foods” can be defined as those that require more energy to complete the digestive process than the calories they contain, which results in a net calorie loss for the body.
If there are negative-calorie foods, they can obviously help you lose weight because you spend more calories and consume fewer calories.
Negative-calorie Foods
Fruits and vegetables, specifically those rich in water content, are promoted as negative-calorie foods. Here are some foods:
- Celery—it contains 14 calories in every 100 grams and is made up of 95% water
- Carrots—they contain 52 calories in every 130 grams and are made up of 88% water
- Lettuce—it contains 5 calories in every 35 grams and is made up of 95% water.
- Broccoli—it contains 31 calories in every 90 grams and is made up of 89% water.
- Grapefruit—it contains 69 calories in every 230 grams and is made up of 92% water.
- Tomatoes—they contain 32 calories in every 180 grams and are made up of 94% water.
- Cucumbers—they contain 8 calories in every 50 grams and are made up of 95% water.
- Watermelon—it contains 46 calories in every 150 grams and is made up of 91% water.
- Apples—they contain 53 calories in every 110 grams and are nearly made up of 86% water.
Lemons, cabbages, berries, etc., are some other fruits and vegetables that can be included in the above list. All the foods mentioned above contain calories, but the question is, does your body seriously use more calories in order to process them than the calories these foods contain?
Almost all the foods mentioned above are nutritious, but none of them are likely to be negative-calorie foods. This is because there is no clinical evidence to back up the negative-calorie theory—more calories are spent to eat, digest, and process the foods than the energy they provide.
Some people believe that chewing food can burn more calories, one of the factors that support being a negative-calorie food. Some limited research also states that chewing gum can burn about 11 calories/hour. However, the amount of calories burnt while chewing foods like celery or others is relatively less or negligible.
It’s a fact that our body uses calories to digest and process foods we consume, but it is unlikely that the amount of calories used is more than the calories available in foods.
The amount of energy expended by the body is different, and it depends on the carbs, fats, and proteins present in foods.
- For carbohydrates, roughly 5-10% of calories are burned during digestion
- For fats, roughly 0-5% of calories are burned during digestion
- For proteins, roughly 20-30% of calories are burned during digestion
The majority of negative-calorie foods primarily contain water, carbohydrates, and lower levels of protein or fat.
Nutrient-rich and low-calorie foods
Experts say the foods that are promoted as negative-calorie foods are in fact very nutritious. As they contain fewer calories and higher water content, even if you consume them in larger volumes, you may absorb fewer calories.
Below are a few other nutrient-rich and low-calorie foods:
- Kale—7 calories/20 grams
- Blueberries—84 calories/150 grams
- Potatoes—58 calories/75 grams
- Raspberries—64 calories/125 grams
- Spinach—7 calories/30 grams
These foods also contain several other vitamins & minerals.
Nutrient-dense, low-calorie protein sources:
- Salmon
- Chicken breast
- Greek yoghurt
- Egg
- Pork
Experts suggest these nutrient-rich whole foods because they have less fat, which helps with weight loss and improves overall health. Whole foods contain various nutrients, vitamins, and minerals. A study stated that more calories were used by our bodies to process whole foods than processed foods. If you are troubled by excess weight and looking for the best weight loss solutions, consult Dr. Venugopal Pareek, one of the best weight loss experts in Hyderabad. He and his team help you with the best weight loss plans and guide you throughout your weight loss journey. Reach us at +91 91777 77715 to book your appointment.
