Zero Calorie Foods

Zero Calorie Foods for Quick Weight Loss

At some point, you’ve decided you needed to make a switch and start eating healthier foods. Yet, it can be extremely confusing with all the controversial information out there about weight loss.

Some vegetables provide a lot of nutritional value, while some provide nearly none. You’ve got starchy vs non-starchy veggies and fruits that contain more sugar than others. How are you supposed to distinguish the good from the bad?

Well, we’ll get that to that.

zero calorie foods

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Zero Calorie Foods for Quick Weight Loss

First off, there really aren’t too many zero calorie foods. That being said, there are quite a few that are ALMOST considered zero-calories foods.

The reason you want to consume more of these types of foods is because they will help burn more calories at rest.

You see, your body has to actually work to digest foods. So, if you are consuming lower calorie food options, you are going to be burning more calories than you are consuming. This translates to…

You guessed it, WEIGHT LOSS!

Enough with the mumbo-jumbo, let’s go over the zero calorie foods!

1. Waterzero calorie foods

This isn’t the first time I’ve mentioned this. Yes, I realize water is not technically a food. Regardless, water still stands true to everything I stated before because water has no calories, so by definition, it is considered one of the zero calorie foods.

Food or not, you still need water to survive. We can survive without food for up 21 days but would die within a couple of days without water.

Now how can drinking water be applied to weight loss?

Easily!

More often than not, people mistake hunger for thirst. We tend to eat when we should obviously be drinking water. What you probably didn’t know is you can use water to help curb your appetite.

One study showed that adults who consumed cold drinking water had a 24-30% increase in their resting energy expenditure (calories burned) as early as 10 minutes after drinking a glass of water (1).

One tip, I would recommend drinking at least one glass of water before you eat and also one with or after each meal. This will prevent you from consuming as much food and can play a BIG role when it comes to helping you lose weight fast!

2. Celeryzero calorie foods

This is probably one of the common foods people refer to when thinking about zero calorie foods. While it is EXTREMELY low in calories, it’s not quite zero calories. One cup of celery contains only 16 calories and 2 grams of sugar.

Celery is about 95% water, which is why it should be no surprise to you that it’s this low in calories.

Not only is celery great for weight loss, but it also has a lot of other great benefits. Celery can aid with digestion and happens to be rich in anti-oxidants.

My personal favorite, celery is great for helping reduce blood pressure (2).

I speak from this personally because my girlfriend was unfortunately pushed into a corner by her doctor, encouraging her to take blood pressure medication. She refused, and actually turned it all around simply by drinking celery juice just a couple of times a week!

So, be sure to start including this super food into your diet.

3. Cucumberzero calorie foods

Another great low carb vegetable (actually it’s a fruit) that is low in calories! One cup of cucumber contains about 15 calories and less than 2 grams of sugar. It’s also another great vegetable for keeping you hydrated being that it is 96% water.

Aside from it being a great addition to your weight loss diet, it is also extremely nutritious. Cucumber contains high levels of vitamin k, and also provides a good dose of vitamin c, magnesium, potassium, and manganese.

In addition to cucumbers nutritional value, it also contains antioxidants. Cucumbers contain flavonoids and tannins, which can protect against harmful free radicals (3).

Cucumber has also been shown to control and reduce blood sugar levels (4)

If you haven’t been including this awesome nutrient dense food into your diet, make sure to do so.

4. Spinachzero calorie foods

Spinach can almost be considered one of the zero calorie foods. With spinach containing 23 calories, 1 gram of carbohydrates, and less than a ½ a gram sugar per 1 cup serving, it shouldn’t come as a shocker why you need this food in your diet. Spinach also contains high levels of protein, 5 grams per cup to be exact. This is pretty high for any green veggie.

Let’s put weight loss to the side for a second.

What else makes spinach so good for you?

Well, Popeye used to eat it all the time, so it must be good for you!

Just kidding.

The show had the right message, it may have just been a SLIGHTLY over-exaggerated.

Spinach is excellent for helping maintain eye health. Because spinach contains high levels of zeaxanthin and lutein, these carotenoids have been shown to prevent macular degeneration and cataracts (5, 6).

Spinach also contains a good source of vitamin c, vitamin k1, folic acid, iron, and calcium.

Don’t forget to eat spinach!

5. Asparaguszero calorie foods

I don’t know about you, but I generally associate asparagus with having smelly urine. Yes, it’s true, and because of this, asparagus has gotten a bad rap. That being said, it is still extremely beneficial for helping you lose weight.

Asparagus contains only 20 calories per 1 cup serving. In that one cup serving, you get 5 grams of carbs, 2 ½ grams of sugar, and 4 ½ grams of protein!

Just like celery, asparagus is great for lowering blood pressure and reducing the risk of a heart attack (7, 8). In addition to regulating blood pressure, asparagus also contains anti-inflammatory properties that can reduce health problems such as type 2 diabetes, heart disease, and cancer.

Don’t worry about having foul smelling urine, because the health and weight loss benefits far out weight this minor setback.

6. Zucchinizero calorie foods

Zucchini contains only 20 calories, 4 grams of carbs and 2 grams of sugar, this absolutely needs to be incorporated into your diet! It’s an excellent way for you to lose belly fat fast!

In addition to zucchini being low carb, low calorie, and an excellent weight loss resource, it contains high levels of vitamin C, potassium, and vitamin b. It has also been known to help balance thyroid function and prevent the onset of type 2 diabetes (9).

Zucchini has also been found to help improve digestion, lower cholesterol, and protect against insulin resistance. This goes along with digestion, but it can also help with constipation. This is because zucchini is naturally high in dietary fiber.

If you’re looking for a pasta alternative, you can easily replace it with zucchini spiralized noodles. This can help you reduce your carb intake, which in turn will help you lose weight.

There are just too many benefits zucchini can offer you. Soo…

START EATING IT!

7. Brothzero calorie foods

While broth isn’t considered a chewable food, it is still very low in calories. There are a couple of different types:

  • Bone Broth
  • Chicken Broth
  • Beef Broth
  • Vegetable Broth

While the calories vary from broth to broth, they usually contain somewhere close to 40 calories. This only applies to bone broth, but they’re actually quite a few health benefits you will get from consuming it.

Bone broth has been shown to help treat leaky gut syndrome, help with food intolerances, improve bone and joint health, boost your immune system, and even reduce cellulite.

Not only does bone broth provide you with all of these amazing benefits I’ve listed above, but it also helps maintain healthy skin and promotes anabolism (my favorite part)! Anabolism plays a major key role in muscle building development.

If you didn’t get sucked in by all of the major health benefits bone broth provides, I hope the fact that it has anabolic properties was enough to convince to make this a staple in your diet.

8. Brussel Sproutszero calorie foods

Again, another one of the great “nearly” zero calorie foods that can be added to the list. Containing only 28 calories in a ½ cup serving, brussels sprouts happens to be loaded with vitamin k. You get your RDI in just one serving.

Aside from vitamin k, brussels sprouts also contain high levels of vitamin c, vitamin a, folate, and manganese.

Let’s not forget about the antioxidant properties of them either. Brussels sprouts contain high levels of kaempferol, which has been shown to reduce cancer cell growth, reduce inflammation and improve cardiovascular health (10, 11, 12).

It can also reduce cholesterol, improve digestion, prevent constipation, and detox the body by relieving the body of toxins and waste (13).

Brussel sprouts can also prevent and fight diabetes by increasing insulin sensitivity and reduce insulin resistance.

What should you take away from this?

Brussel sprouts are healthy, so eat them d****t!

9. Broccolizero calorie foods

The good old mini green trees, which happens to be a cruciferous vegetable that can leave you feeling really gassy. Let’s ignore that last part because we all know broccoli is extremely healthy for us, along with flatulence.

Jokes aside, broccoli still tends to be relatively low in calories. It only contains 30 calories, 6 carbs, and 1 ½ grams of sugar per 1 cup serving. It also happens to be relatively high in protein as well, containing 3 grams per cup.

But what are the major health benefits?

Glad you asked!

Broccoli is high in sulforaphane, which provides cancer fight benefits. It’s also high in Kaempferol, which we discussed earlier provides anti-cancer benefits. Broccoli also contains quercetin, which is an antioxidant that helps lower blood pressure. Last but not least, indole-3-carbinol, which is yet again, another antioxidant that helps prevent and fight away cancer.

Broccoli has also been shown to increase levels of satiety (feeling full), which is great when your primary goal is weight loss.

10. Bell Pepperszero calorie foods

I absolutely love bell peppers, some more than others. Something most people don’t know is that not all bell peppers have the same calorie and carbohydrate content. There is actually more sugar and calories in a red bell vs a green bell. The green bell contains 30 calories, 6 carbs, and 3 ½ grams of sugar (14).

Now let’s compare this to the red bell pepper, which contains 38 calories, 9 carbs, and 6 grams of sugar (15).

In the end, they are both relatively low in calories and sugar. If you trying to get that little extra edge, the green bell might be the better choice.

Sorry, let’s get back on track…

Regardless of which bell pepper you chose for your liking, they all contain vitamin c, vitamin b6, vitamin k1, vitamin e, vitamin a, potassium, and folate.

Another great benefit of bell pepper is they are excellent for the prevention of anemia. This is because they contain high levels of iron (anemia is an iron deficiency), and the ability to absorb all the iron effectively with the added help of vitamin c, which catapults the absorption rate of iron in the gut (16).

Not to mention bell peppers taste great!

Why wouldn’t you want to eat these nutritious monsters?

11. Cauliflowerzero calorie foods

Similar to broccoli, and both belong to the same cruciferous family. Cauliflower is lower in calories than broccoli, only containing 25 per 1 cup serving.

Cauliflower contains high levels of vitamin c and vitamin k. It also carries trace amounts of:

  • Vitamin B6
  • Folate
  • Pantothenic acid
  • Potassium
  • Manganese
  • Magnesium
  • Phosphorus

In addition to the many vitamins it packs, cauliflower is also high in choline, which is a vital nutrient that many people are deficient in.

What is Choline and what does it do?

It plays a major role in synthesizing DNA and maintaining the integrity of cell membranes (17, 18).

The best part, 92% of its weight is made up from water. Studies show that consuming water-dense lower calorie type foods play a big role in weight loss (19).

Yet again, another great veggie we can almost say belongs on the zero calorie foods list.

12. Green Beanszero calorie foods

Also given the name haricot vert, green beans are considered one of the best-antioxidant foods in the world.

They are relatively low in calories, only having 31 calories per ½ cup serving.

 Eating green beans on the regular has been shown to lower your risk of getting breast, prostate, and colon cancer. Brushing aside its preventive measures towards cancer, green beans also contain peptides which can slow or stop the growth of cancer cells (20).

One particular study showed that green beans can actually slow the spread of HIV in the body. As I’m sure you already know, HIV is an incurable disease that eventually leads to AIDS, leaving your body completely susceptible to other pathogens. This, in turn, can eventually lead to death.

Findings suggest that green beans and similar HIV fighting foods like spirulina might be the long-term treatment option for patients suffering from this disease (21).

Just thought that was a fun fact!

One of my favorite benefits green beans provides is it helps reduce blood glucose levels, which in turn slows the secretion of our hunger hormone, known as ghrelin (22).

Green beans are easy to prep, and I personally think they taste great raw. Compare this to broccoli and some other vegetables, which definitely don’t go down quite as easy.

13. Onionszero calorie foods

Start slicing these bad boys up and you’ll start crying like a baby. This is because onions contain a chemical irritant known as synpropanethial-S-oxide. This proves that this has absolutely nothing to do with why you should use onions for weight loss or why they are healthy…

I just thought it was interesting.

Let me get back to my main point, which is onions do provide an array of health benefits. Not only are they healthy, but they’re pretty low in calories as well. Onions contain only 64 calories per 1 cup serving. 

Also, the antioxidants present in onions have been shown to prevent and reverse asthma, cancer, diabetes, and heart disease (23 , 24 , 25). Onions can also improve our oral health by strengthening teeth and eliminating bacteria that can lead to tooth decay according to Naturalsociety.com.

Onions also support healthy digestion.

These lovely vegetables are rich in inulin, which is a type of fiber that acts as a prebiotic that can better help the absorption of probiotics. This, in turn, will prevent constipation, improve blood sugar regulation, and it can also support weight loss by curbing your appetite.

Don’t worry about onions making you cry, because the health and weight loss benefits far outweigh that slight little obstacle. 

Tip: If you want to prevent your self from sobbing like a little child, you can simply cut them under running water to counteract the gases released when cutting the onion.

14. Pickleszero calorie foods

Don’t get your hand stuck in the pickle jar!

Just kidding.

Pickles are not only nutritious and really delicious, but they are also extremely low in calories!

1 cup of chopped pickles contains only 17 calories, which almost belong in the zero calorie foods list…

Word of caution, pickles are VERY high in sodium, so eat in moderation. If you were to eat them in moderation, some of the health benefits you would see include improved digestion, protection against free radicals, and the ability to fight off spleen cancer. 

Depending on the pickle, it can really provide some great benefits. Just make sure when you are eating pickles, that you always check the label because no two pickles are the same.

15. Mushroomszero calorie foods

While it may depend on which type of mushroom you are eating, most mushrooms contain around 15 calories per 1 cup serving and around 3 grams of protein! Some of the most common ones we know are the portabella, shitake, cremini, oyster, reishi, and cordyceps. 

But what kind of health benefits will I see from consuming these weird little funguses?

Mushrooms are naturally high in antioxidants, which means they provide quite a few cancer-fighting properties. Not only are mushrooms rich in antioxidants, but they also contain a good source of vitamin d. Eating vitamin D rich foods can help reduce the risk of cancer, mood disorders, bone loss, and heart disease. Mushrooms can also…

  • Boost Immunity
  • Lower Inflammation
  • Protect Heart Health
  • Support Energy
  • Improve Brain Function
  • Help Maintain Weight

Like anything, it is always safe-practice to eat in moderation. Although this is extremely uncommon, consuming too many purines (naturally found in mushrooms and other plants) may lead to conditions like gout or kidney stones. Just make sure to not overdo it with the fungus, and you will be fine.

16. Carrotszero calorie foods

You have to love this colorful vegetable. It might be your favorite past time watching Bugs asking Elmer Fud “What’s Up Doc?”.

Perhaps it could be because you have fond memories of your skin turning bright orange because you ate 2 entire bags of carrots to yourself (because of the beta-carotene). Yes, this did happen to me.

Regardless, this nutrient-dense vegetable only contains about 50 calories per 1 cup serving. 

However, carrots are rich in vitamin A, biotin, vitamin K1, potassium, and vitamin B6. 

Carrots also contain high levels of the antioxidant known as beta-carotene (discussed this earlier), which has been shown to improve immune function, reduce cardiovascular disease, reduce degenerative diseases, and prevent certain types of cancer (26).

Carrots have also been shown to help with weight loss, lower blood cholesterol, and improve eye health.

So, not only do these orange little vegetables provide us with all these amazing nutrients, but they also taste great!

17. Lemonszero calorie foods

It was said Pirates used to suck on lemons when sailing the high seas. This was because of scurvy, which was a common disease caused by a vitamin c deficiency. By simply sucking on lemons, These sailors were cured in nearly a few days!

If you hadn’t already guessed it, lemons contain high levels of vitamin C. Lemons are also extremely low in calories, only consisting of 20 calories per lemon. 

Lemons are known to help the prevention of cancer, kidney stones, and liver disease (27, 28, 29). They can also improve immunity, heart health, and aid in weight loss (30, 31).

Regardless, it’s great for flavoring up food, and course tastes great in your water. Drinking lemon water can freshen your breath, help with digestion, and improve insulin resistance. 

Again, like anything else, consume in moderation. The citric acid found in lemons can weaken the enamel on your teeth. One way to prevent this is by making sure you always drink lemon water with a straw. 

That wraps up the zero calorie foods… 

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