Milly Gaines
The Negative Calorie diet is based on the theory that some foods require more calories to digest than they provide, leading to weight loss. The origins of this idea are unclear, but it has been speculated that eating foods that are hard for the body to break down but contain few calories would result in a net energy deficit. Despite its popularity in dieting guides, there is little evidence supporting the existence of negative-calorie foods. While certain foods like celery can contribute to a negative energy balance, they do not create a net energy deficit. The Negative Calorie Diet, a book by Rocco DiSpirito published in 2015, popularised the concept and provided meal plans and recipes centred on these supposed negative-calorie foods.
| Characteristics | Values |
|---|---|
| Date of creation | The Negative Calorie Diet has been available since 1997, according to the website. However, the origins of the idea of negative-calorie foods are unclear. |
| Availability | The diet was available as an 80-page downloadable e-book from www.negativecaloriediet.com in 2007. It was put out by The Equilibria Group. |
| Food types | Negative-calorie foods are mostly fruits and vegetables that are high in fiber. Examples include celery, grapefruit, orange, lemon, lime, apple, lettuce, broccoli, cabbage, cucumber, and asparagus. |
| Mechanism | Negative-calorie foods purportedly require more energy to digest than the calories they contain, leading to a net energy deficit. |
| Efficacy | Studies have shown that negative-calorie diets can lead to weight loss, but they are not superior to low-calorie diets. |
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What You'll Learn
Negative-calorie foods are a myth
The concept of negative-calorie foods is more myth than reality. While it's true that certain foods like celery can contribute to a negative energy balance, they do not result in a net energy deficit. Negative-calorie foods are those that purportedly require more energy to digest than the calories they contain. The idea is that the thermic effect of food (TEF), or the energy expended to digest, absorb, and metabolize nutrients, exceeds the caloric content of the food itself. However, empirical studies have shown that this is not the case.
The term "negative-calorie food" typically refers to foods that supposedly take more calories to eat, digest, and process than they naturally contain and give to your body. These foods are often fruits and vegetables with high water content and few calories, such as celery, cucumbers, and other high-water, high-fiber, and low-calorie foods. While it's true that your body uses calories to process foods, the number of calories used is less than the calories the foods provide. For any food to have negative calories, its thermic effect would need to be more than 100%, which is impossible.
The Negative Calorie Diet is based on the theory that some foods use more calories to digest than they contain, and that this can be used to produce weight loss. The diet claims that these extra calories required for digestion are taken from fat stores in the body, and that eating more of these negative-calorie foods will lead to more weight loss. However, there is no evidence to support this notion. While it's true that the body uses energy to chew and digest food, the amount of energy used is relatively small and does not result in a net energy deficit.
While negative-calorie diets (NCDs) can lead to weight loss, they are not superior to low-calorie diets (LCDs) in inducing weight loss when combined with exercise. A clinical trial compared the effects of an NCD and an LCF diet on weight and lipid profiles in overweight women, and found that both diets resulted in significant weight loss with no superior results for the NCD diet. Another study in overweight and obese middle-aged and older men found similar results, with both diets leading to significant weight loss and improvements in lipid profiles.
Instead of focusing on specific foods that supposedly trick your body into burning more calories than it consumes, it's better to aim for a balanced diet that includes a variety of nutritious, whole foods. Changing your food and drink options for healthier ones on a permanent basis is more likely to lead to sustained long-term weight loss than short-term dieting alone. Regular exercise remains one of the most reliable strategies for weight loss and health improvement.
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Negative vs low-calorie diets
The concept of negative-calorie food is based on the idea that certain foods require more calories to digest than they provide to the body. These foods are mostly low-calorie fruits and vegetables such as celery, grapefruit, oranges, lemons, apples, lettuce, broccoli, and cabbage. Negative-calorie diets claim that by eating these foods, the body will use more calories in digestion than it absorbs, resulting in weight loss. However, there is no evidence supporting the existence of negative-calorie foods, and diets based on this concept have been shown to lead to weight loss due to reduced caloric density rather than negative calorie content.
In contrast, low-calorie diets are structured eating plans that restrict daily caloric intake to create a calorie deficit and promote weight loss. Typically, a low-calorie diet involves consuming around 1,200 to 1,500 calories per day, depending on individual needs and nutritional goals. These diets require careful planning and consideration of hunger cues to ensure adequate nutrition and energy levels. While low-calorie diets can be effective for weight loss, they are not recommended for everyone, especially individuals with special nutritional needs such as pregnant or breastfeeding women and athletes.
One key difference between negative and low-calorie diets lies in their underlying principles. Negative-calorie diets focus on the belief that certain foods have a negative caloric impact due to their digestion requiring more energy than the food provides. On the other hand, low-calorie diets emphasize restricting overall caloric intake to create a calorie deficit, regardless of the specific foods consumed. This distinction is important because it shows that negative-calorie diets are based on the properties of specific foods, while low-calorie diets focus on overall caloric intake.
Another difference is in the variety of foods consumed. Negative-calorie diets tend to emphasize a limited range of fruits and vegetables that are believed to have negative calorie properties. In contrast, low-calorie diets can be more flexible, allowing individuals to choose from a wider variety of nutritious whole foods that fit within their daily caloric budget. This variety in food choices can make low-calorie diets more sustainable and enjoyable in the long run.
It is important to note that while negative-calorie diets may lead to weight loss, they are not supported by scientific evidence regarding their core principle of negative-calorie foods. On the other hand, low-calorie diets have been studied since the 1980s and have shown effectiveness in promoting weight loss when combined with exercise. However, low-calorie diets also come with potential side effects such as fatigue, constipation, nausea, and gallstones, especially during rapid weight loss.
In conclusion, negative and low-calorie diets differ in their underlying principles, food choices, and scientific backing. Negative-calorie diets focus on specific foods believed to have negative calorie properties, while low-calorie diets emphasize overall caloric restriction. Low-calorie diets have a stronger scientific basis and can be effective for weight loss when combined with exercise, but they may also present challenges in terms of nutritional adequacy and side effects. As always, individuals should consult with healthcare professionals before starting any diet to ensure it is safe and appropriate for their needs.
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Negative calorie diet plans
The negative calorie diet has been available since 1997 and has been followed by thousands of dieters worldwide. It is based on the idea that some foods are negative-calorie foods, meaning that they require more calories to be digested than the food actually provides. The diet does not claim that the foods contain negative calories, but that the body uses more calories to process and digest them than are contained in the foods themselves. For example, chewing gum has been speculated as a negative-calorie food, as the act of mastication burns roughly 11 kcal (46 kJ) per hour. Similarly, celery has a thermic effect of around 8%, which is still less than the 100% or more required for a food to have "negative calories".
The negative calorie diet has gained popularity in recent years as a weight loss method. It is said that negative-calorie foods are low in calories but high in essential nutrients, vitamins, and minerals, helping to maintain a healthy weight and diet. They can also help you feel fuller for longer, preventing overeating and promoting weight loss. Negative-calorie foods are mostly fruits and vegetables that are high in fibre, such as asparagus, beets, broccoli, cabbage, celery, chilies, garlic, lettuce, spinach, zucchini, apples, grapefruits, lemons, oranges, and pineapple.
There are several negative calorie diet plans available, including The Negative Calorie Diet by Rocco DiSpirito, which features a ten-day cleanse designed to kick-start weight loss and detox the body, followed by a twenty-day meal plan with over seventy-five recipes for meals, snacks, smoothies, and desserts. The diet includes negative-calorie foods such as almonds, apples, berries, celery, citrus fruits, cruciferous vegetables, cucumbers, leafy greens, mushrooms, and nightshade vegetables.
It's important to note that the concept of negative-calorie foods is not entirely accurate, and diets based on negative-calorie food do not work as advertised. While they can lead to weight loss by satisfying hunger with food that is not calorically dense, they are not truly negative-calorie since they bear energy. Additionally, there are potential health risks associated with the excessive consumption of some negative-calorie foods, such as grapefruit, which can interfere with certain medications. As with any diet plan, it's important to find a balanced and personalized approach that suits individual needs and considers potential drawbacks and health risks.
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Negative calorie foods list
The concept of negative-calorie food is based on the idea that some foods require more calories to be digested than the food provides. In theory, this would result in a negative net calorie intake, promoting weight loss. However, it's important to note that the idea of negative-calorie foods is controversial, and there is no scientific evidence supporting the existence of such foods.
Now, onto the negative calorie foods list:
Negative-calorie foods are mostly fruits and vegetables that are high in fibre and water content. Here is a list of foods that are commonly considered to be negative-calorie:
- Apples
- Grapefruits
- Oranges
- Lemons
- Limes
- Pineapples
- Lettuce
- Broccoli
- Cabbage
- Celery
- Spinach
- Zucchini
- Asparagus
- Beets
- Chilies
- Garlic
- Kale
- Blueberries
- Potatoes
- Raspberries
These foods are often low in calories and can be eaten in relatively large quantities without consuming excessive calories. They are also rich in nutrients, making them a nutritious addition to any diet.
While the thermic effect or specific dynamic action of these foods may be slightly higher than other foods, it is not enough to make them truly "negative-calorie." Nevertheless, including these foods in your diet can be beneficial due to their nutritional content and potential contribution to a calorie deficit when consumed in moderation as part of a balanced diet.
It is important to remember that a well-rounded diet should include a variety of nutrient-rich whole foods, such as lean proteins and healthy fats, in addition to fruits and vegetables.
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Negative calorie diet origins
The origins of the idea of negative-calorie foods are unclear. The concept has been popularised in various diet plans and weight-loss strategies. The negative calorie diet is based on the theory that some foods use more calories to digest than they contain, and that this can be used to produce weight loss.
For many years, some people have speculated that if a dieter were to eat foods that were hard for the body to break down but did not contain many calories, it would take more energy for the body to process the food than was acquired through the breakdown of the food. The idea is that the thermic effect of food (TEF), or the caloric "cost" of digesting the food, would be greater than its food energy content.
The Negative Calorie Diet, a diet book by Rocco DiSpirito, encourages readers to eat 10 "negative-calorie" foods that can help the body burn fat and lose weight. The book includes a 10-day cleanse, a 20-day eating plan, and a maintenance plan. DiSpirito's book is not the only one to cover the topic; another source mentions a downloadable e-book on the negative calorie diet available since 2007.
While the concept of negative-calorie foods has intrigued many in the field of nutrition and weight loss, empirical studies have shown that while certain foods can contribute to a negative energy balance, they do not result in a net energy deficit. For example, while a significant portion of the energy in a meal of celery (a commonly cited example of a negative-calorie food) was lost to feces, urate, and specific dynamic action (SDA), there was still a net gain of 24% of the meal’s energy.
Despite the lack of scientific evidence, negative-calorie diets have gained popularity and have been followed by thousands of dieters around the world.
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Frequently asked questions
The negative calorie diet is based on the idea that some foods are "negative calorie foods", meaning that they take more calories to process and digest than they contain.
The origins of the idea of negative-calorie foods are not clear. The diet has been available since at least 1997 and has been followed by thousands of dieters worldwide. In 2007, an 80-page downloadable e-book about the diet was released by The Equilibria Group.
Negative-calorie foods are mostly fruits and vegetables that are high in fibre, such as celery, grapefruit, orange, lemon, lime, apple, lettuce, broccoli, and cabbage.
