Statistics reveal that almost third of the world is now overweight or obese, which is about 2 billion people worldwide. A real alarming situation that was even more worrying due to the last researches showing that the average amount of life years lost by being severely obese is about 9 years.
Every time we think about losing weight and the How, the first thing that comes in mind is the idea of a strict diet with starvation and misery feeling, which curbs, even more, that first step towards stopping eating sweeties and the meals we love.
In fact, it is unthinkable to match weight management and control on the one hand, and enjoying the food you eat without any kind of restrictions on the other hand.
Yet, now we talk about calorie friendly foods that will help you lose weight and at the same time satisfy your hunger. These are told zero calorie foods and will help you stick to your diet, which is the most important thing.
What Are Zero Calorie Foods?
Let’s start first with defining what is a calorie.
A calorie is the amount of temperature needed to raise the temperature of one gram of water by one degree Celsius. It measures the amount of energy in foods and beverages that we consume for the body.
That is why, all foods have calories and there are no zero calorie foods. Yet, the theory behind that concept is about their effect on the body.
In other words, the body will spend more calories in digesting these foods and extracting the beneficial nutrients from them than the amount of calories they contain. Some dieters call them negative calorie foods, low calorie as they require more energy food to be digested than the energy they provided. It is, then, a negative caloric effect as the caloric cost of digestion is more than the energy content.
This process is called Thermogenesis or the process of heat production that help in boosting weight loss by increasing the calorie burn rate if choosing the right foods.
Besides, when you limit your calorie intake by eating low calorie foods, it is important to choose foods rich in nutrients. This will help you feel satiated while at the same time reducing your calorie intake.
This is the specificity of these foods that are low in calories and high in nutrients.
They are mentioned in the list below by dietary type.
Criteria Behind Zero Calorie Foods Selection
We have listed in this article 45 zero calorie foods which selection was based on two criteria:
- Foods that are highly nutritious called also nutrient-dense foods
- Foods under 40 calories per 100 g portion size.
42 Zero Calorie Foods to Help You Lose Weight
Here is list of zero calorie foods selected by dietary type for a 100 g portion size. The serving size was also determined to facilitate the calculation of the daily-recommended serving size of each type of foods.
Calories per 100 g: 11 Kcal (4 Kcal per serving size =1 cup – equivalent of 34 g)
Watercress is a cruciferous vegetable of the family Brassicaceae. This leafy green, also called a superfood not under the radar, is one of the most nutrient reach foods, the reason why it is in the top of our veggies list.
Watercress is a rich source of vitamin A that is good for eyes, skin and hair health, night vision and for keeping the smoothness of the skin.
It provides higher calcium than milk and is rich in vitamin K that are both essential for maintaining and strengthening the bones health and density.
It contains vitamin B6, folic acid and more iron than spinach that are needed to generate the red blood cells and to help build the immune system.
The phytochemicals in watercress help in combatting cancers by killing cancers cells and preserving healthy cells from carcinogens.
Watercress is more than 51% calories from proteins, which makes it the best zero-calorie food good for weight loss.
Calories per 100 g: vary between 13 and 17 Kcal
Lettuce is a leaf vegetable that belongs to daisy or sunflower family. It is classified into four categories with different calories:
If you are to choose, dieters recommend romaine lettuce than iceberg as it has more nutritional value.
Lettuce is extremely low in calories and is almost no fat. It has also a high water volume (in 100 g portion size of lettuce, 94.6 g of water) which makes it a good food for weight loss.
It is a rich source of vitamin A, vitamin K, vitamin C, calcium, vitamin B6, riboflavin, Folate that are essential for eyes and skin health, bones boosting, heart health and to maintain a healthy metabolism.
Lettuce contains also dietary fiber, potassium, manganese and iron that promote digestive system health, muscles strength and healthy sleep.
3. Bok Choy (Pack Choi)
Calories per 100 g: 13 Kcal (9 Kcal per serving size =1 cup – equivalent of 70 g)
Bok Choy, also called pak choi or pok choi, white cabbage and soup spoon, is a Chinese cabbage with smooth and dark green leafs. It is a nutrient-dense cancer fighter as mentioned in the national cancer institute rapport.
It is also one of the most anti-inflammatory foods as it is rich in vitamin A and vitamin C the most powerful antioxidant vitamins for our body. Moreover, it is a rich source of omega3 fatty acids good for preventing heart diseases and lowering the blood pressure.
This leafy vegetable is, in addition, a source of vitamin K, Folate, riboflavin, potassium, iron, calcium, magnesium and manganese that benefit almost every system and part of the body.
Calories per 100 g: 14 Kcal (14 Kcal per serving size =1 cup – equivalent of 101 g)
Celery is a cultivated plant from the family Apiaceae. This green vegetable is known to have anti-inflammatory and anti-microbial properties fighting infections.
Some recent researches reveal its contribution in promoting liver health and preventing ulcers.
It is almost no fat, rich in water and high in omega-6 fatty acids good for strengthening the brain functions.
Calories per 100 g: 15 Kcal (16 Kcal per serving size =1 cup – equivalent of 104 g)
It is the fourth most cultivated vegetable in the world belonging to the Cucurbitaceae family. It is almost no fat and with 95% water volume which makes it ideal for body hydration and weight loss.
This green vegetable is known to combat cancer cells development and lower cancers risk due to containing cucurbitacins and lignans.
Cucumber is a rich dense food high in vitamin K, vitamin A, vitamin C, potassium, manganese, magnesium and fiber that help in boosting bones health, ameliorating the heart health and digestive system.
Cucumber water remains also a zero calorie beverage ideal for hydration and weight loss.
Calories per 100 g: 16 Kcal (19 Kcal per serving size =1 cup – equivalent of 116 g)
Radish is a root vegetable of the Brassicaceae family. Mostly eaten raw in salads, this vegetable is good for body hydration as it is 95% water.
It has also detoxifying properties and help in treating jaundice.
Radish is one of the top vitamin C foods and contains a type of flavonoid that has anti-inflammatory properties helping in reducing heart diseases.
This vegetable is a high-fiber food which makes it good for the digestive system and useful for weight loss.
Calories per 100 g: 17 Kcal (19 Kcal per serving size =1 cup – equivalent of 113 g)
Zucchini, called also baby marrow or courgette, is a summer squash belonging to the Cucurbita pepo species.
This vegetable is good for losing weight as it is low in calories, carbs and sugars, with a high water percentage and high nutrients level which favorites the satiety feeling.
Zucchini is a high source of vitamin C, manganese and a primary source of carotenoid oxidants essential for combatting inflammation and the oxidative stress.
It is also high in potassium contributing in lowering the blood pressure and rich in B vitamins (B6 and riboflavin) that promote cognitive health, mood and health metabolism.
Calories per 100 g: 18 Kcal (32 Kcal per serving size =1 cup – equivalent of 180 g)
Tomato is a red vegetable of the Solanaceae family, the second more produced and consumed vegetable in the world.
It is a rich source of vitamin A, vitamin C, vitamin K, potassium and manganese that have anti-inflammatory properties and help in boosting heart health.
Tomatoes are the best source of the lycopene phytonutrient that promotes immunity and reduces cancers risk.
Moreover, they are low in calories, high in water, rich in nutrients, thus, useful for weight loss.
9. Swiss Chard
Calories per 100 g: 19 Kcal (7 Kcal per serving size =1 cup – equivalent of 36 g)
Chard or Swiss chard is a green leafy vegetable of the Beta vulgaris species. This vegetable has high nutrient density. With almost no fat and high percentage of water, it is a good means to lose weight.
Swiss chard is rich in vitamin K and calcium essential for bone health. It contains also high amount of vitamin A and vitamin C, powerful antioxidants that help slowing the aging process. Its leafy greens contain many phytonutrients that fight cancer.
Rich in iron, magnesium, manganese, copper, phosphorous and other nutrients, swiss chard contributes in promoting heart and eyes health and benefiting nerves and the digestive system.
It has also the specificity to be a powerful blood sugar regulator beneficial for pre-diabetes, diabetes and for controlling insulin production.
Calories per 100 g: 20 Kcal (27 Kcal per serving size =1 cup – equivalent of 134 g)
Asparagus, called also sparrow grass, is a spring vegetable of the Asparagaceae family. It is a high nutrient dense food rich in water with almost no fat.
Asparagus is a good source of potassium good for bone and blood health.
It is also rich in fiber that improves and slows digestion making it good for weight loss.
It is a good source of B1 vitamin, Thiamine, that enables the body to use carbohydrates as energy and is important for glucose metabolism.
Another important benefit in favor of asparagus is that it serves like a natural diuretic that promotes urine production, which helps in ridding our bodies of excess fluids, salts and water.
11. White Button Mushroom
Calories per 100 g: 22 Kcal (15 Kcal per serving size =1 cup – equivalent of 70 g)
White button mushroom, known as table or common mushroom, which binomial name is Agaricus bisporus, is an edible mushroom of the Agaricaceae family.
This vegetable is low in calories, with almost no fat, low in carbohydrates and sodium, rich in water and a good source of Energizing B vitamins, minerals like selenium and copper and proteins. This combination of nutrients benefits certainly all the body.
A specifity of white mushroom is that it provides D vitamin, which is known to be obtained from sun exposure.
Eating this kind of vitamin D-rich food contributes in preventing from heart diseases, reducing cancers risk and promoting bones density.
Calories per 100 g: 23 Kcal (7 Kcal per serving size =1 cup – equivalent of 30 g)
Spinach s an edible flowering plant of the family Amaranthaceae. This leafy vegetable is very low in calories, high in water and very rich in nutrients.
It is a rich source of vitamin A and vitamin C. These antioxidants are useful for boosting the immune system, promoting healthy vision, preventing from heart diseases and protecting and rejuvenating skin.
Spinach is also high in magnesium, which is a vital nutrient for our body preventing cramps, insomnia, mood disturbance, high blood pressure and diabetes risk.
Even if raw spinach is rich in many nutrients like iron, calcium, manganese, potassium, vitamin K, folate and B vitamins, cooked spinach nutritional profile remains richer.
Calories per 100 g: 25 Kcal (27 Kcal per serving size =1 cup – equivalent of 107 g)
Cauliflower is a cruciferous vegetable of the family Brassicaceae. This vegetable is rich in nutrients notably vitamin C, vitamin K, folate, potassium, manganese and fiber.
In fact, as it is low in calories and high in water and fiber, this cruciferous vegetable aids in weight loss and helps moving out of your body excess waste and water. In other words, you can eat two, more or as you like cups of cauliflower, and get more times amounts and benefits of these nutrients without gaining weight.
The combination of the many vitamins, minerals and phytochemicals contained in cauliflower, is known to fight inflammation, prevent cancers and heart diseases, maintain health vision and brain functions and improves hormone balance.
14. Red Cabbage
Calories per 100 g: 31 Kcal (28 Kcal per serving size =1 cup – equivalent of 89 g)
Red cabbage (also known as purple cabbage) is a leafy green of the Brassica oleracea species. This vegetable is low in calories with a high water percentage and high levels of insoluble fiber, which makes it good for weight loss and for preventing constipation and gastrointestinal problems.
Red cabbage is known to be a probiotic-food as it supports the growth of the good bacteria that promote gut’s health and boost its immunity.
This cruciferous vegetable is also rich in vitamin C more than oranges. It contains 85% of vitamin C our body needs daily. This vitamin is a powerful antioxidant that enhances bones, cartilage and teeth health.
It is, moreover, an excellent source of both vitamin K increasing bones density and helping with blood coagulation and iron that promotes muscles function by delivering oxygen to cells.
The specificity of this red vegetable is containing anthocyanin pigment. This antioxidant is known to provide the purple color to cabbage and prevent from cancers and memory loss.
We note that green cabbage, as a variety of cabbage, is also low in calories (only 25 Kcal per 100g). Yet, it is less powerful than red cabbage as the nutritional profile is concerned.
Calories per 100 g: 25 Kcal (5 Kcal per serving size =1 cup – equivalent of 20 g)
Arugula or Rocket is a leaf vegetable of the Brassicaceae family. Arugula salad is very useful for weight loss as one-cup serving contains only 5 calories of which 25% are from proteins.
It is a very dense-nutrient food rich in antioxidants like vitamin A, vitamin C, B vitamin like folate, minerals like calcium, iron, magnesium, potassium and manganese that are benefic for the whole body. Therefore, you can enjoy eating more than one-cup serving, get benefit from the plenty of nutrients it contain and, at the same time, lose weight.
16. Bell Peppers
Bell pepper (also called sweet pepper, capsicum or pepper) is a vegetable of the Capsicum annuum species. There are many colors varieties of bell pepper, the well-known are red, green and yellow, that vary also in the nutritional profile.
This vegetable, with delicious sweet taste, has many benefits for health and aids in weight loss. In fact, it is almost no fat, high in fiber for assuring a good and slow digestion and high in antioxidants.
Bell pepper is very rich in vitamin C and vitamin A good for bone, heart, skin and brain health. For instance, only one red bell pepper can give you more than twice the daily intake needed of vitamin C and ¾ of the daily needed intake of vitamin A, which is amazing.
Calories per 100 g: 26 Kcal (30 Kcal per serving size =1 cup – equivalent of 116 g)
Pumpkin is a vegetable of the Cucurbita pepo family. This vegetable is almost no fat, high in water and fiber that are good for digestion and rich in nutrients. The thing which makes it easy to digest and useful for weight loss.
Pumpkin is very rich in antioxidants notably vitamin A that is essential for eyes, skin and brain health. In fact, one-cup serving of cooked pumpkin contains 245% of the daily-recommended intake of vitamin A.
It contains also vitamin C and other important vitamins and minerals.
18. Mustard Greens
Calories per 100 g: 27 Kcal (15 Kcal per serving size =1 cup – equivalent of 56 g)
Mustard greens are species of mustard plant. This leafy green is a real superfood very rich in nutrients, delicious in taste, high in fiber and very low in calories. Therefore, you can eat as much as you want. It is, then, ideal for weight management.
Mustard greens are a great source of vitamin K essential for bone building and density. It is also an excellent source of antioxidants vitamin A and vitamin C essential for preventing cell damage, boosting immune system and protecting eyes and skin. Only one-cup serving of cooked mustard greens provides 524% of the daily-recommended intake of vitamin K, 177% of vitamin A and 59% of vitamin C.
Without forgetting the other vitamins like folate, vitamin B6 and minerals like potassium, manganese, calcium and others.
Calories per 100 g: 28 Kcal (36 Kcal per serving size =1 cup – equivalent of 130 g)
Turnip or white turnip is a root vegetable of the Brassicaceae family. With plenty of fiber that helps in regularity, high percentage of water and low calories, this vegetable aids in weight loss.
Turnip is also a good source of vitamin C that is helpful in boosting immunity and enhancing heart health.
20. Green Beans
Calories per 100 g: 31 Kcal (31 Kcal per serving size =1 cup – equivalent of 100 g)
Green beans belong to the Phaseolus vulgaris family classification of bean. This green veggie has been clinically proven very helpful for weight loss, as it is low in calories, very rich in fiber that promotes digestion and the satiety feeling as it contributes in reducing the blood glucose levels by limiting the hunger hormone secretion.
Green beans are also a good source of important nutrients for the whole body like vitamin A, vitamin C, vitamin K, folate, manganese, iron, magnesium, potassium and others.
Calories per 100 g: 31 Kcal (27 Kcal per serving size =1 cup – equivalent of 87 g)
Fennel is a flowering plant specie of the Apiaceae family. This vegetable is recognized by its long green stalks and by its white bulb.
This root-vegetable is low in calories but very high in fiber. One bulb of fennel contains 29% of the daily-recommended intake. It is, then, very useful for weight loss as fiber is good for digestion and increasing satiety feeling.
Fennel is also high in potassium that lowers blood pressure and vitamin C essential for maintaining a healthy immune system.
22. Collard Greens
Calories per 100 g: 32 Kcal (12 Kcal per serving size =1 cup – equivalent of 36 g)
Collard greens are loose-leafed plants belonging to Brassica oleracea family. This leafy green is very helpful for maintaining a healthy weight as it is rich in nutrients and fiber which helps in burning fat calories and keeping muscles functioning well.
It is a high source of vitamin A and vitamin C powerful antioxidants for the body and vitamin K critical for bone building.
23. Scallions (Green Onions)
Calories per 100 g: 32 Kcal (32 Kcal per serving size =1 cup – equivalent of 100 g)
Scallions (called also green onions, spring onions and salad onion) are vegetables of the Allium onion species. This vegetable is low in calories but nutrient-dense food, which makes it useful for people desiring losing weight. It is also rich in fiber that helps in digestion and curbs hunger feeling.
These green onions, usually underestimated, are very rich in vitamin K essential for bones density and blood clotting.
Scallions are also high in antioxidants and contains other important nutrients like folate, calcium, iron and potassium.
Calories per 100 g: 34 Kcal (31 Kcal per serving size =1 cup – equivalent of 91 g)
Broccoli is an edible plant of the Brassica oleracea species. This cruciferous vegetable is a real super rich-nutrient food with healing properties.
First, broccoli is good for weight loss as it is low in calories, high in water content that takes a big volume in stomach and high in fiber that curbs hunger and promotes digestion.
It is, also, rich of vitamin K essential for bones health and a great source of vitamin C and vitamin A essential for skin, eyes and heart health.
Broccoli has also been proven to be the best cancer prevention and treatment.
Calories per 100 g: 35 Kcal (7 Kcal per serving size =1 cup – equivalent of 21 g)
Kale or leaf cabbage is a vegetable of the Brassica oleracea family. This vegetable as the other cruciferous vegetables of the Brassica oleracea family like arugula, watercress, broccoli, shares many of the anti-oxidant, detoxifying and anti-cancer properties of this family.
It is very rich in vitamin A, vitamin C, vitamin K and fiber having great impacts on health.
Calories per 100 g: 37 Kcal (52 Kcal per serving size =1 cup – equivalent of 140 g)
Rutabaga is a root-vegetable that resembles to turnip but with a nutritional, taste and skin color differences and belongs to the Brassica napus species. This vegetable is good for weight loss due to its richness in fiber, water content, nutrients and low amount of calories.
It is a good source of vitamin C and potassium that are associated with reducing risks of many cancers and benefitting the whole body.
Calories per 100 g: 38 Kcal (46 Kcal per serving size =1 cup – equivalent of 120 g)
Jicama (called also Yambean) is a type of root-vegetables of the Fabaceae family. This vegetable, which is described to be a cross between an apple and a turnip, is very low in calories, sugars, fat, high in water and rich in nutrients. It is then very good for weight loss.
Jicama is also a good source of vitamin C, potassium and magnesium that help in boosting the immune system.
Without forgetting that it is a good source of prebiotic fiber essential for gut health.
Calories per 100 g: 40 Kcal (46 Kcal per serving size =1 cup – equivalent of 115 g)
Onion, also known as bulb onion or common onion, is a vegetable of the Amaryllidaceae family. This vegetable, whether red, yellow or white, is known to be a natural antibiotic with anti-cancer properties as it is rich in the most important antioxidants, the flavonoids.
Onions are also known to be a natural defense against respiratory infections due to the phytonutrients that increase the immune defense.
29. Chili Pepper
Calories per 100 g: 40 Kcal (30 Kcal per serving size =1/2 cup – equivalent of 75 g)
Chili pepper is a fruit of plants from the Solanaceae family. This vegetable with a spicy taste and little extra heat is very low in calories and high in nutrients.
This vegetable is very high in vitamin C, vitamin A, vitamin B6, vitamin K, folate and potassium, which makes it beneficial for the whole health.
Some studies show that eating chili pepper helps you leading a longer life.
Calories per 100 g: 29 Kcal (61 Kcal per serving size =1 cup – equivalent of 212 g)
Lemon is a citrus fruit of the Rutaceae family. More than a simple garnish, lemon is a fruit with many benefits.
First, it is useful for weight loss as it is very low in calories. Lemon water, is, thus, an ideal substitute of juices and beverages that have very high calories intake.
Lemon is very rich in vitamin C critical for iron absorption and promoting heart health. It is also known to be an anti-aging food very beneficial for skin health.
This fruit contains citric acid that helps increasing urine volume and is, then, very useful for preventing kidney stones.
Calories per 100 g: 30 Kcal (60 Kcal per serving size =1 cup – equivalent of 242 g)
Lime is a citrus fruit from the Rutaceae family. This fruit generally less used is also a powerful nutrient very rich in vitamin C and antioxidants.
There are many similarities between lime and lemon. They belong to the same family, have almost the same benefits for health and are used to flavor recipes. Yet, the lemon nutritional profile is richer than that of lime.
For example, for the same portion size, lime contains half the amount of vitamin C in lemon.
Calories per 100 g: 30 Kcal (46 Kcal per serving size =1 cup – equivalent of 152 g)
Watermelon is a fruit of the Cucurbitaceae family. This fruit is very good for weight loss as it is low in calories with a high water content and very rich in nutrients.
Moreover, it is a good source of vitamin A and vitamin C. These nutrients are powerful antioxidants that help protect skin health, heart health and the immune system.
As it is very high in water, watermelon is a good detoxifier and aids in preventing kidney stones.
Calories per 100 g: 32 Kcal (53 Kcal per serving size =1 cup – equivalent of 166 g)
Strawberries are fruits of the Rosaceae family. This fruit, which almost everyone loves due to its sweet taste, is very high in nutrients and low in calories.
Strawberries are a great source of vitamin C, vitamin A, , manganese, fiber and other nutrients. It is, then, a fruit with antioxidant, anti-inflammatory, anti-aging, anti-cancer and heart protecting properties.
Calories per 100 g: 34 Kcal (53 Kcal per serving size =1 cup – equivalent of 156 g)
Cantaloupe is a type of melon fruit of the Cucurbitaceae family. This fruit is very good to support weight loss as it is very low in calories, high in water content and very rich in nutrients.
This summer fruit provides phytonutrients, electrolytes and antioxidants. It is, also, a great source of vitamin C and vitamin A with 120% of daily-recommended intake of vitamin A in one-cup serving. It contains also other nutrients like potassium, B vitamins and magnesium.
These nutrients provides many benefits for health starting from promoting eyes and skin health to fighting cancers.
35. Honeydew Melon
Calories per 100 g: 36 Kcal (61 Kcal per serving size =1 cup – equivalent of 170 g)
HONEYDEW MELON, also called honeymelon, is a member of the melon family. This fruit, which many people cross to cantaloupe, is different with a moist green or white green flesh and waxy greenish surface.
Honeydew is a good food for weight loss as it is low in calories, high water content and rich in nutrients.
It is a good source of vitamin C, fiber and potassium.
Calories per 100 g: 39 Kcal (60 Kcal per serving size =1 cup – equivalent of 154 g)
Peach is a delicious fruit with a soft and velvety skin and yellow whitish flesh belonging to the Rosaceae family.
Besides its special succulent taste, this fruit is a valuable source of nutrients and phytoestrogen. High in vitamin C, vitamin A, fiber and potassium, peach has anti-oxidant, anti-inflammatory, anticancer and heart healing properties.
37. Apple Cider Vinegar
Calories per 100 g: 21 Kcal (3 Kcal per serving size =1 tablespoon – equivalent of 14,9 g)
Apple cider vinegar is a vinegar made from apples, yeast and sugar that gains popularity these recent years.
Used with a healthy diet rich of the zero-calorie foods vegetables and fruits listed above, and an active lifestyle, apple cider vinegar enhances weight loss.
Good for regulating blood sugar levels, fighting acne, relieving acid reflux symptoms and lowering cholesterol, this cider vinegar should be necessary in every home.
38. Parsley (Cup)
Calories per 100 g: 36 Kcal (22 Kcal per serving size =1 cup – equivalent of 60 g)
Parsley is a specie of flowering plant of the Apiaceae family. This plant used as a fresh herb or as a dried spice has many benefits for health.
Parsley is low in calories, high in water content and rich in nutrients. In fact, it is a great source of vitamin A, vitamin C, iron, calcium, folate, magnesium, potassium, fiber and flavonoids.
This makes it an essential plant to include in recipes and gain benefit of its antibacterial, antidiabetic, anti-inflammatory, digestion soother, heart, skin and eyes protection and immune system boosting properties.
39. Shirataki Noodles
Calories per 100 g: 0 Kcal (0 Kcal per serving size =1 cup – equivalent of 0 g)
SHIRATAKI NOODLES, called also konjac noodles, is a pasta made essentially from glucomannan that is a type of fiber from the konjac roots.
This pasta is calorie-free, fat-free and very high in fiber. That is why, these noodles aid in weight loss. In fact, if one-cup serving of spaghetti contains 220 Kcal, One-cup serving of shirataki noodles contains zero calories. Yet, to optimize your weight loss, it is recommended to combine these noodles with the zero-calorie foods listed in this article.
These noodles help also regulate blood sugar and keep you regular far from constipation.
40. Almond Milk (Unsweetned)
Calories per 100 g: 17 Kcal (5 Kcal per serving size =1 eight-ounce glass- equivalent of 224 ml)
Almond milk is a plant milk prepared from almonds. This beverage that some people with allergy to cow milk use as substitute is very low in calories and rich in nutrients. It is, then, helpful for weight loss and blood sugar control.
Almond milk is rich in vitamin E, calcium, vitamin D, magnesium and phosphorous. These nutrients make it beneficial for preventing certain cancers, strengthening heart health and building strong bones and teeth.
Calories per 100 g: 2 Kcal (5 Kcal per serving size =1 eight-ounce cup – equivalent of 238,4 g)
Coffee is a drink prepared from roasted coffee beans that are the seeds of berries from the Coffea plant. This popular beverage consumed in a widespread is no sugar and almost no calories.
Coffee is not an important source of vitamins and minerals. Yet, it is a good source of riboflavin vitamin. It is known to be an anti-oxidant beverage fighting inflammation.
As coffee contains caffeine and antioxidants, it is, then, good for improving the physical performance, increasing energy and concentration, preventing cognitive decline, type 2 diabetes to certain types of cancer and promoting heart health.
42. Green Tea
Calories per 100 g: 1 Kcal (2 Kcal per serving size =1 eight-ounce cup – equivalent of 245 g)
Green tea is a type of tea, derived from the plant “Camelia Sinensus”. This beverage is the most consumed all over the world after water.
This beverage is no sugar, almost no calories and contains some traces of B vitamins (B6, niacin, riboflavin, and thiamin) and minerals like potassium, magnesium and zinc.
Green tea contains also caffeine and the flavonoid compounds, which makes it good for heart health, preventing memory loss, regulating blood sugar levels and promoting bones health.
This beverage contains also a compound proven by some studies to curb appetite and prevent weight gain.
1 – What is the difference between the serving size and the portion size?
A portion size is the amount of food you choose to eat at one time from a package, in a restaurant, a snack or in your kitchen. It can be small or big. In general, many foods that comes in one portion contains more than one serving.
A serving size is a measured amount of foods or drink used as a reference to provide dietary guidance and recommendations. We use, in general, cup or ounce as serving sizes.
In this article, we have used the portion size 100 grams to compare the foods and for each one we have mentioned the serving-size as a reference to help you calculate the recommended daily intakes.
2 – What are the recommended serving-sizes for adult?
The recommended number of serves for adult varies depending on the gender, age, height and other parameters.
For example, for an average height with sedentary to moderate activity levels and between 19 and 50 years old:
6 * ½ cup of cooked green vegetables (like spinach, pumpkin, broccoli, etc.)
6 * 1 cup of green leafy vegetables or raw salads.
2 * 1 cup of sliced or diced fruit (no added sugar).
2 ½ * 1 cup (250 ml) of fresh milk or cereal drink.
6 * ½ cup (75-120 g) of cooked pasta, noodles, rice.
3 – What is amount of calories recommended for daily intake called also average energy intake?
The daily-recommended intake of calories depends on age, lifestyle, size and other factors. It is determined following the each one life and health conditions.
To give an order of magnitude, we say that for healthy person with moderate activity and within a healthy and balanced diet, a man needs 2500 Kcal a day and a woman 2000 kcal a day.
4 – What is the lowest calorie food to be consumed daily?
The lowest calorie foods to be consumed daily is watercress. This cruciferous vegetable is a superfood rich in nutrients and have more than 51% calories from proteins, which makes it the best zero-calorie food good for weight loss.
5 – What foods have negative calories and if not, is negative-calorie food a myth?
No foods have negative calories. We explained before that a calorie is the amount of energy in the foods we consume.
That is why, all foods have calories and there are no zero-calorie or negative calorie foods. Yet, the theory behind zero-calorie foods is about their effect on the body.
It is not a myth but a body process called thermogenesis or heat production. A process that help in boosting weight loss by increasing the calorie burn rate if choosing the right foods.
Besides, when limiting the calorie intake, it is important to choose foods dense in nutrient to benefit the body and increase satiety feeling.
This is the specificity of the foods listed in this article (low in calories and high in nutrients)
6 – What is the concept of negative calories?
While eating the called zero-calorie foods, the body will spend more calories in digesting these foods and extracting the beneficial nutrients from them than the amount of calories they contain.
Some dieters call them negative-calorie foods, as they require more energy food to be digested than the energy they provided. A negative caloric effect as the caloric cost of digestion is more than the energy content.
Besides, some foods like those high in protein, rich in polyphenols or containing some amount of caffeine are been proven, following some researches, to boost the thermogenesis process and your calorie burn rate.
7 – What Should I Eat to Lose Weight?
To lose weight by eating zero-calorie foods, it is recommended to choose those rich in proteins.
In fact, when it comes to boosting your calorie burn rate using thermogenesis (the negative caloric effect theory explained briefly in the article), proteins are the winners.
In addition, researches show that between 20 to 35% of calories you eat are burn away if you eat foods high in protein.
Besides, if these foods are low in calories, the calories burn in this process and the body metabolism will be more than those provided by the food itself, which will help you lose weight.
Yet, when you limit your calorie intake to lose weight, it is important to choose foods rich in nutrients to benefit in the same your body. It is also important to exercise and have a balanced lifestyle.