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Last updated on September 15th, 2025 at 08:47 pm
When it comes to weight loss or mindful eating, the term “zero-calorie food” sounds almost magical. Zero calorie food means the food provides no energy value. Foods you can eat without worrying about the calorie count? Yes, please. But what does “zero-calorie” really mean—and can any food truly be calorie-free?
In this post, we’ll explore the truth behind zero- and negative-calorie foods, which options actually support your health goals, and how to include these foods as part of your meal rather. Whether you’re looking to curb cravings, add volume to meals, or simply eat more nutrient-dense snacks, these foods can play a role in helping you create balance—as long as you know what to expect.
Let’s dive into the crunchy, crisp world of celery sticks, cucumbers, and more—and see what all the hype is really about.
What Are Zero and Negative Calorie Foods
A zero calorie food is food that contains up to 5 calories per serving according to regulatory guidelines. Water is the only truly zero calorie food or beverage.
Negative calorie foods are so low in calories—and require so much energy to digest—that your body burns more calories eating them than the food contains. In theory, this would result in a net loss of calories, hence the term “negative calorie.”
While these foods are low in calories and rich in water and fiber, there is no scientific evidence that they create a negative calorie balance. Your body does use some energy to digest food—this is called the thermic effect of food—but it’s not nearly enough to turn these foods into calorie burners. In truth, there are no foods that burn more calories than they contain.
Many foods that are flagged as zero and negative calorie do in fact have calories (typically between 20-100 calories). While technically this is not correct terminology, this doesn’t stop diet culture from capitalizing on these foods to sell their products.
The reality is, both zero and negative calorie foods do not exist.
Zero Calorie Food Examples
- Coffee
- Stevia
- Gum
- Pickles
- Watercress
- Herbs
- Iceberg lettuce
- Diet sodas
- Zero calorie beverages
- Cabbage
Negative Calorie Foods Examples:
- Kale
- Celery
- Broccoli
- Cauliflower
- Grapefruit
- Tomato
- Berries
- Beets
- Asparagus
Will Zero Calorie Foods Keep me full
Zero calorie foods alone will not keep you full. Balancing zero and negative calorie foods with other types of food can help you feel full faster. Substituting your usual food choices with zero or negative calorie foods is likely to just cause you to feel out of control with your meals or constant snacking.
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 you full
- Many low-calorie foods are difficult to consume in large volumes
- Your body will crave the nutrients that are lacking in zero-calorie foods
Regardless of the volume of calorie-free foods you eat, they aren’t likely to fill you up. You might also start feeling like you want to eat all of the “off limits” foods when you’re not hungry because you have been depriving yourself.
Zero Calorie Foods and Weight Loss
Trying to cut calories significantly by swapping your your usual food choices for zero and negative calorie foods is a recipe for disaster. Eating a ton of foods with no or low energy content in place of other foods is not likely to produce long term weight loss.
While adding zero and negative calorie foods to your meal plan can help increase satiety and reduce total overall intake, there are numerous factors involved in weight loss including genetics, physical activity, ethnicity and socioeconomic factors. Hyper-focusing on zero calorie foods can actually cause you to go far too low in calorie which can lead to starvation syndrome and weight gain rather than weight loss.
The reasons why not getting enough calories can cause weight gain rather than weight loss is because it:
- Drives up neuropeptide y, a hormone which causes us to crave carbohydrates
- Increases salivary amylase (a digestive enzyme in the mouth) which drives us to seek food
- Shifts your thyroid hormones which can reduce metabolic rate
Simply trying to replace your meals and snacks with zero or very low calorie food may lead to initial weight loss, but is likely to result in weight loss rebound and metabolic slow down after only a short amount of time.
Zero and Negative Calorie Foods and Eating Disorders
Eating a lot of zero calorie foods can sometimes be more about control than getting nourishment. Using zero calorie foods in place of nutrient rich foods can be one sign of an eating disorder.
In eating disorder recovery, obsessing over negative or zero-calorie foods can keep you stuck in a restriction mindset. These foods are not inherently bad, but relying on them to avoid calories can prevent your body from getting the nourishment it truly needs to heal. Recovery often involves learning to incorporate all types of foods—including those with fat, protein, and more calories—without fear.
Zero and negative calorie foods can often be seen as “safe foods” for you if you have an eating disorder because you might think that these foods won’t change your body or are more “pure” than other food choices.
important to remember that counting calories and focusing on low or no calorie foods can lead to food obsession
Zero and Negative Calorie Food Health Risks
Relying on so-called “negative calorie” foods—like celery, cucumber, or lettuce—can pose serious health risks, especially for someone in eating disorder recovery. While these foods are often marketed as safe or weight-loss-friendly because of their low calorie count, using them as a main source of nutrition can lead to harmful consequences.
Some health concerns with a surplus of zero calorie foods include:
- Bloating
- Constipation
- Diarrhea
- Low blood sugars
- Weight gain
- Headaches
- Slowed metabolism
- Electrolyte imbalances
- Fatigue
- Binging
- Anxiety
- Depression
Pros of Negative and Zero 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 Zero and Negative 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
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- Letting Go of The Fear of Wasting Food - August 18, 2025