Let us start off by saying that you are wonderful and worthy just the way you are. You don’t have to lose weight to feel wonderful and worthy and we certainly don’t want to make you feel like you need to be a certain size to be spectacular because you don’t. But let’s say you want to lose weight for whatever reasons, we’ve got healthy and nutritious negative-calorie foods that you can add to your diet to help you on your weight-loss journey.
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These foods are low in calories and tend to be rich in fiber. Foods with a high fiber content in them make your digestive system work harder to break them down, so you burn extra calories. They are referred to as negative-calorie foods because it is believed that the work that it takes your body to digest these foods ends up burning more calories than were in the foods to begin with, and when you take in less calories than you burn, that leads to weight loss.
Here's the deal, though, even though many people swear by negative-calorie foods and how they can help you lose weight, there is no scientific proof behind the negative-calorie food claims. Still, what science does tell us is that these foods are indeed low in calories, nutritious, and can keep you full for longer because they are high in fiber. If you use them to replace high-calorie, low-nutrient foods, that's a win—even if you aren't trying to lose weight.
Steam up some green beans!
According to the Centers for Disease Control and Prevention, 1 cup of steamed green beans only has 44 calories in it. That’s like almost nada. Yet, even with so few calories in them, green beans manage to be rich in vitamins A, C, and K. Plus they’re packed with folic acid and fiber.
Cauliflower is having a moment for good reason.
A lot of people are substituting their rice or mashed potatoes with cauliflower and for good reason. One cup of cauliflower only has 25 calories. Compare that to 206 calories in one cup of cooked long-grain white rice or 214 calories in 1 cup of mashed potatoes, and the swap is a no-brainer.
Great news for jicama lovers!
If you are one of the many people who love sliced jicama drizzled with lime and sprinkled with chile, good for you because 1 cup of jicama only has around 49 calories! That one cup of jicama also contains about 44% of the vitamin C you need in a day, and when you add lime to the mix, that increases your vitamin C intake even more.
Snack on some radishes.
One cup or radishes – or rabanos in Spanish – only contains 19 calories. Yes, you read that right, only 19 calories. They are also rich in antioxidants and minerals like calcium and potassium that can help lower your blood pressure. Nice!
Are you eating spinach regularly?
If you’re not, you really need to reconsider. One cup of spinach has … wait for it … 7 calories! Crazy right?! Also, spinach has a ton of vitamins and minerals in it. Think vitamins A and K, and folate.
Black beans are packed with fiber.
Black beans are rich in protein and flavonoids and have antioxidant powers. No wonder they are proud members of the superfoods. A cup of black beans contains 15 grams of fiber. The flavonoids and antioxidants in them help keep you healthy by helping your body flush out toxins. There are tons of ways to eat them. You can add them to salads or soups, for example.
Kale is very low in calories.
Kale is a real bargain because it contains 33 calories per cup, which means you don't have to worry about burning off all kinds of calories when you eat it. It’s also rich in fiber, which helps you feel full when you eat. Depending on how you eat it, it can also require you to slow down and be more mindful because it needs to be chewed more than most greens.
Pumpkins aren't just for the fall.
Pumpkins are not exclusive for Thanksgiving, and you should eat them during the year if you want to lose weight. One cup of cooked pumpkin contains 30 calories and tons of fiber. It’s also great for the digestive system and for the liver. They make a great low-fat dinner!
Mushrooms are a great meat substitute.
Mushrooms are low in calories, high in fiber, and take their time to digest. Portobello mushrooms are often used as a meat substitute because of the way the taste and their texture. You can use mushrooms in salads and soups. Or you can swap out high-calorie meats for them in tacos or burgers.
Cabbage is great raw or cooked.
Cabbage is versatile and can be eaten raw or cooked and is excellent for weight loss. It has only 22 calories per cup and is high in fiber. A cabbage soup with ginger will give you a powerful combination of antioxidants that will help keep you healthy. Don't be afraid to get creative with cabbage, it can even be baked and served with a low-cal dipping sauce.
Tomatoes are super stars!
The reason why tomatoes are considered a superfood is because one little tomato has 16 grams of fiber and very few calories. They are ideal for weight loss! You can eat them raw or cooked in sauces and soups. And do we even need to tell you they make for a great salsa fresca or pico de gallo?
Edamame is a tasty snack.
Soybeans are rich in fiber and have very few calories. They are the perfect snack. Eat them instead of chips or pretzels. They just need to be steamed and then sprinkled with a little bit of salt. You can eat them warm or cold.
Lentils aren't just for soup.
Lentils are high in protein, iron, and other minerals. Oh, and they are high in fiber. They are delicious and you can even buy them already cooked. Add them to a green salad to make it a full meal. Make lentil soup when the weather is cold. You can also toss them with a salsa fresca and serve them as a side dish.
There are so many berries to choose from!
If you want a snack that's high in fiber and low in calories, berries are all you need. Strawberries, raspberries, blueberries, and blackberries are all rich in antioxidants and vitamin C. They can help you lose weight and are delicious.
Oatmeal and berries are a sound breakfast choice.
Oats are rich in an ingredient called beta-glucan, which helps speed up your metabolism by burning more calories. For breakfast, consider having a bowl of un-flavored oatmeal with fresh berries. Your belly will get filled with lots of fiber that will help you keep from snacking until lunch.
No, we didn't forget celery.
Celery is the food most people know as having "negative calories." A cup of celery contains about 16 calories and 1.6 grams of fiber. It has a lot of water in it, so it will help quench the thirst. It's also a good source of potassium.
Have some carrots with your celery.
Carrots have about 41 calories in a 1-cup serving. They're also a great source of fiber, as well as vitamins A, C, and K. You can have them as a snack on their own or with celery. They are also great in soups and salads.
Cucumbers are so refreshing!
Cucumbers are as low cal as celery and they have minerals, vitamins, and electrolytes. You can slice them up, squeeze some lime on them, and sprinkle some chili powder on them for a classic Mexican pepino snack.
Watermelons are so much better than candy when you are craving something sweet.
Sometimes you just want something sweet, and that's OK. But before you pop a candy in your mouth, consider having some watermelon. It is very low in calories and has lycopene, which is good for your heart. You could put it in the blender and make yourself an agua fresca to sip on instead of having a soda.
Broccoli is a superfood favorite.
Broccoli is a popular superfood because it's low in calories and jam-packed with fiber and antioxidants. There are a ton of ways to incorporate broccoli into your diet. You can eat it raw or steamed. You can add it to soups. You can bake it. You can add it to your eggs for breakfast.
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