Dietary items labeled as 'zero-calorie' don't facilitate weight loss.
In the world of dieting and weight loss, myths and misconceptions abound. One such myth is the existence of negative-calorie or zero-calorie foods, a belief that has been widely debunked by scientific research.
The concept of negative-calorie foods suggests that our bodies expend more energy to digest these foods than they provide, leading to a net energy loss. However, a study conducted by researchers at the University of Alabama in 2019, involving celery-eating bearded dragons, found that only about three-quarters of the energy from celery was used by their bodies, debunking the idea of negative-calorie foods [1].
While celery and watercress are low-calorie foods, they contain more energy than the body needs to process. These foods, often labeled as negative- or zero-calorie, make a valuable contribution to a balanced diet due to their nutritional content.
Low-calorie diets, which include high-volume, low-calorie foods, have been supported by scientific research as effective for weight loss. These diets often help reduce hunger and increase fullness, promoting long-term weight control [2]. However, it's important to note that consuming only negative- or zero-calorie foods alone could lead to nutrient deficiencies and feelings of hunger and irritability.
Some nutrition experts argue that focusing on calories for maintaining or losing weight is not sensible, as our bodies use different biological mechanisms to digest different types of food. Whole foods, packed with protein and fiber, generally require more energy to digest than processed foods, which are often high in fats and carbohydrates, providing instant satisfaction and a large dose of energy, which is often stored in fat cells.
It's also worth mentioning that recent studies have highlighted the potential negative effects of very low-calorie diets on mental health. Severe calorie restriction has been linked to increased symptoms of depression due to nutritional deficiencies [3][4].
For those seeking answers to the complex calculations of calories and nutrients we do every day, we invite you to submit your questions to us at questions@our website, or message our Facebook, X, or Instagram pages.
In conclusion, the notion of negative-calorie or zero-calorie foods is a myth that has been debunked by scientific research. A balanced diet, rich in fresh fruits, vegetables, and whole foods, is key to maintaining a healthy weight and overall well-being.
[1] https://www.nature.com/articles/s41598-019-41959-z [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6084697/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6441511/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6185825/
(This article was written in response to a question asked by Dani Sherman via email: 'Are negative-calorie foods real?')
- In the realm of science, the idea of negative-calorie or zero-calorie foods has been widely debunked through rigorous research.
- Most nutrition experts agree that our bodies use more energy to process whole foods like fruits and vegetables, compared to processed foods, which can provide a quick burst of energy but are often high in unhealthy fats and carbs.
- Furthermore, research in the field of health-and-wellness suggests that a balanced diet rich in fresh produce contributes significantly to overall well-being and weight management.
- Additionally, it's crucial to emphasize that science continuously uncovers new information, and this includes research into the effects of space exploration on human energy consumption and fitness-and-exercise requirements, as well as ongoing studies on the connections between diet and mental health.
