When it comes to weight management, keeping a count of calories is the key. But being too calculative can leave you without enough nutrients and energy. Therefore, pairing calorie-dense foods with low calorie foods can give you the advantage of getting the right amount of calories without missing out on essential nutrients. But what about zero calorie foods? Read through to know about the zero calorie foods and the best ones to add to your diet.
What are Zero Calorie Foods?
Going by the literal meaning, zero calorie foods mean foods that do not have any calories. But then how can zero calorie foods give energy? The fact is that 0 calorie foods are low in calories. Their digestion helps the body burn more energy than what they add to the system. But because they are nutritionally dense, they provide the essential nutrients, making up a healthy choice for guilt-free eating.
Advantages of Adding Zero Calorie Foods to Weight Loss Diet
Digestion of zero calorie foods requires more energy than what they provide to the body. This leads to burning more calories, leading to effective weight loss. Besides this, here’s why they matter most:
1. Fewer Calories
Weight loss rests on the calorie equation. If the number of calories consumed per day is more than what is burnt, the weight loss target gets difficult to achieve. On the other hand, being calorie-deficient brings along a weight loss advantage. Zero calorie foods contain very few calories.
2. Rich in Fibre and Water
Low calorie foods are rich in fibre. High amounts of fibre confer a satiating effect and help you remain full for a long time. This cuts down on overeating and mid-meal munching.
3. Low in Sugar and Unhealthy Fats
Zero calorie foods tend to contain no unhealthy fats and have low amounts of sugar. This makes them a healthy food choice.
4. Essential Nutrients
Zero calorie foods are typically plant-based foods. They are rich in a range of essential nutrients like vitamins and minerals.
Best Zero Calorie Foods to Add to Diet
As discussed above, adding zero calorie foods to your daily diet can prove to be a magic potion for weight loss. As 0 calorie foods are primarily fruits and vegetables, listed below are the foods that can help:
Zero Calorie Fruits
Eating fresh fruits as zero calorie snacks can be a great diet booster. Here’s what to eat:
1. Apples
Amongst the zero calories foods, apples take the top position. A 100 gm serving of freshly cut apples confers 52 calories. Besides being low in calories, the fruit is a rich source of fibre, vitamins, minerals, and water. Its high antioxidant compounds like quercetin help eliminate free radicals that spur the risk of chronic diseases. To top it up, freshly squeezed apple juice is one of the most preferred zero calorie drinks.
2. Berries
Berries can be eaten as zero calorie snacks or added to salads and smoothies. One can choose from different types of berries like blueberries, blackberries, strawberries, and cranberries. Every 100 gm serving of berries confers around 50 calories. To add on, they are a rich source of fibre, vitamins, minerals and antioxidative plant compounds that aid weight loss and promote good health.
3. Grapefruit
The juicy citrus fruit is perfect for heart and gut health. Every 100 gm of grapefruit contains 42 calories. Grapefruit juice is also one of the healthiest zero calorie drinks. The fruit packs high amounts of minerals and vitamins with low amounts of natural sugars. Its low glycemic index is extremely beneficial for people suffering from diabetes.
4. Papaya
Papaya is a tropical fruit. The orange, pulpy fruit with black seeds packs high amounts of vitamins and minerals. The fruit is exceptionally high in vitamin A, vitamin C, potassium and folate. Every 100 gm of ripe papaya contains 32 calories. With almost 2.6 gm of fibre per serving, the fruit helps you feel full for a long time. This makes it a perfect addition to a weight-loss diet and low calorie meals.
5. Watermelon
Watermelon is one of the most hydrating fruits. 92% of its weight is water. Watermelon further packs high amounts of vitamins and minerals. It also has a high concentration of plant compounds and antioxidants. Every 100 gm serving of watermelon contains only 30 calories. Watermelons are used in salads and smoothies. Watermelon juice is amongst the tastiest zero calorie drinks.
6. Peaches
A delicious summer fruit, peaches are equally nutritious and heart-healthy. Besides important vitamins like A and C and minerals like potassium, fluoride and iron, peaches also contain lots of antioxidants which help neutralise the effect of free radicals in the body. Peaches are a low-calorie fruit with no saturated fats. Every 100 gm serving of peaches contains only 39 calories.
7. Kiwi
Kiwi fruit belongs to the citrus fruit family. It contains high amounts of vitamin C which helps in burning fat faster. Every 100 gm serving of kiwi fruit confers 61 calories. Thanks to its unique vitamin and mineral composition, the fruit is considered a powerhouse of nutrition. According to the latest health updates, it is recommended to eat one kiwi every day.
Zero Calorie Vegetables
Unlike fruits that are typically consumed raw, here’s a list of zero calorie vegetables that can be cooked or consumed raw. The best zero calorie foods to add to your diet are:
1. Beetroot
The reddish-purple root vegetable is a rich source of folate and manganese. It packs high amounts of phytonutrients like betalains and phenolic compounds which are important antioxidants. Every 100 gm serving of raw beetroot has only 43 calories. Its high fibre and water content with low-fat content makes it a good weight loss food. Beetroot can be consumed raw as a salad or can be cooked as a veggie.
2. Broccoli
Broccoli is a vegetable of the cruciferous family. Eating cruciferous vegetables is typically linked to a reduced risk of developing chronic diseases. Broccoli is incredibly nutritious. It packs the highest amounts of Vitamin C. While every 100 gm of raw broccoli contains 34 calories, it is 54 calories per 100 gm for cooked broccoli.
3. Cabbage
Like broccoli, cabbage is also a vegetable of the cruciferous family. Available in a variety of colours including green, red and white, each variant is a powerhouse of nutrition. Cabbage is one of the low calorie foods which is exceptionally nutritious. Every 100 gm of raw cabbage contains only 25 calories.
4. Carrots
Whether cooked or consumed raw, carrots are a must-have in low calorie meals. The sweet, crunchy and highly nutritious vegetable contains high amounts of carotenoids, plant compounds that are important for healthy vision and improved immune function. Carrots are among the richest sources of Vitamin A. Every 100 gm serving of carrots contains 41 calories with more than 100% of the daily recommended dose of Vitamin A.
5. Cauliflower
Cauliflower is one of the most commonly used vegetables in Indian cooking. The low-carb, low-calorie vegetable is a substitute for high-carb foods like potatoes and rice in different recipes. Every 100 gm serving of cauliflower has only 25 calories. Furthermore, cauliflower is extremely rich in fibre, vitamins, minerals and plant compounds.
6. Cucumber
Cucumbers are a perfect salad vegetable. 96% of the cucumber’s weight is water, making it a great hydrating food. In addition to the high water content, cucumbers also contain a vast range of vitamins, minerals and helpful plant compounds. As cucumbers are primarily water, it is a low calorie food. Every 100 g serving without peel, cucumber contains only 12 calories. One glass of cucumber juice contains 45 calories, making it one of the most refreshing zero calorie drinks.
7. Radish
Radish is a crunchy root vegetable with a slightly spicy taste because of the presence of enzymes. Radish is a hydrating food with almost 95% water for its weight. Radish also contains high amounts of potassium and sodium and is a rich source of Vitamin C. Every 100 gm serving of white radish contains only 16 calories, making it one of the best low calorie foods.
Conclusion
Cutting down on calories is the best way to melt stubborn fat and lose body weight. Fruits and vegetables are the best low calorie foods that help you in this endeavour. As such foods have very low calories and when digested, they do not add calories to the system, hence the name zero calorie foods. The best 0 calorie foods to add to the diet include green vegetables like cabbage, cucumber, broccoli, etc. Fruits like apples, watermelon, berries, and kiwi are the best to consume for healthy weight loss.
