Table of Contents
Last updated on September 1st, 2024 at 09:01 pm
Zero calorie foods are products that have no or very little energy value. When we use the word calorie, we are actually referring to a measurement of energy utilized by the body.
Diet culture and its obsession with thinness has convinced us of the need to vill the body with the largest volume of food for the
Zero Calorie Food Examples
According to regulatory guidelines a food can be labeled as zero calorie if it contains up to 5 calories per serving.
Water is the only truly zero calorie food or beverage.
Many foods that are flagged as zero calorie do in fact have a low amount of calories (typically between 20-100 calories). While technically this is not correct terminology, we will refer to these foods as zero calorie for the purpose of this article.
True zero calorie foods:
- Coffee
- Stevia
- Gum
- Pickles
- Watercress
- Herbs
- Iceberg lettuce
- Diet sodas
- Zero calorie beverages
- Cabbage
Low Calorie Foods:
- Kale
- Celery
- Broccoli
- Cauliflower
- Grapefruit
- Tomato
- Berries
- Beets
- Asparagus
This is just a small list of the many low calorie foods. As you can see there is a common theme: most low calorie foods will be a form of fruit or non starchy vegetable.
Will Calorie-Free Foods Keep Me Full
No.
Zero calorie foods alone will not keep you physically or emotionally full.
In fat, seeking out zero calorie foods is in itself a form of food restriction. This is likely to result in a binge restrict cycle.
A few reasons zero calorie foods won’t keep you full is:
- True zero-calorie foods are basically condiments
- They often lack protein and fat which keep us full
- Many low-calorie foods are difficult to consume in large volumes
- Our body will crave the nutrients that are lacking in zero-calorie foods
Regardless of the volume of calorie-free foods you consume, they are unlikely to leave you full if they are eaten by themselves.
Because you are not eating what you truly want, you might also want to eat even if you’re not physically hungry.
Zero Calorie Foods For Weight Loss
Eating a ton of foods with no or low energy content in place of other foods is not likely to produce weight loss.
There are a TON of factors that go into weight loss. Some of these include:
- Genetics
- Thermic effect of food
- Activity
- Total calories for the day
- Eating enough
- The weather
- Socioeconomic factors
- Ethnicity
Simply trying to replace your meals and snacks with zero or very low calorie food may produce initial weight loss, but is likely to result in weight loss rebound.
Why? Because your body’s not stupid. It knows when you are not getting enough calories, macronutrients, or micronutrients.
Your body is going to do everything it can to maintain homeostasis when it comes to body weight.
In fact, as your body attempts to maintain homeostasis from a very low calorie diet it will slow down metabolism which could result in weight gain.
Your Body’s Not Stupid
If you think that you are going to trick your body into losing weight by replacing nutrient rich foods with foods no energy(calories) think again.
Your body will seek out carbs, fats and proteins even if you eat a larger total MORE low or no calorie foods than otherwise would have eaten high calorie foods.
Coming up short on calories will cause our body to:
- Drive up neuropeptide y, a hormone which causes us to crave carbohydrates
- Increase salivary amylase (a digestive enzyme in the mouth) which drives us to seek food
- Shifts in thyroid hormone which can reduce metabolic rate
We didn’t survive as a human species for millions of years because we could trick our bodies into thinking we needed less food than we actually did.
In fact, the people who were effective in doing this throughout history probably had genetics which faded out long ago because… they died.
Health Concerns With Zero Energy Foods
If cutting out foods to fill up on low or no calorie foods you’re likely going to experience some health concerns.
Some health concerns with a surplus of zero calorie foods include:
- Bloating
- Constipation
- Diarrhea
- Low blood sugars
- Weight gain
- Headaches
- Slowed metabolism
- Fatigue
- Binging
- Anxiety
- Depression
Developing an obsession with low or no calorie foods can also lead to eating disorders.
Many of these low calorie symptoms are associated not specifically with zero and lower calorie foods, but replacing other more nutrient dense foods with these food choices.
Pros and Cons Of No and Low Energy Foods
Zero and low calorie foods are excellent additions to meals and snacks. It’s simply important to remember that counting calories and focusing on low or no calorie foods can lead to food obsession
These types of food choices only become problematic when we are replacing other types of nutrition with them.
Pros of No and Low Calorie Foods:
- Can be used to enhance the flavor of food
- May contain fiber for healthy digestion
- Sometimes contain vitamins and minerals
- Can be a good addition to a meal to help keep you full
Cons of High Volume No and Low Calorie Foods
- Can lead to malnutrition
- Can cause intense sugar cravings
- Can cause digestive problems
- Can cause intense cravings
- Leads to fear foods
- Causes food guilt when eating higher calorie foods
- Interrupts intuitive eating
- Causes food shaming
It’s important to consider balance in all things, including when choosing zero and non calorie foods.
- Help, I Feel Like I Don’t Deserve To Eat - September 7, 2024
- 8 Reasons Food is More Than Fuel - September 5, 2024
- Intuitive Eating For Eating Disorders: What You Should Know - September 3, 2024