Tag Archives: metabolism

Are There “Negative-Calorie” Foods?

Q: A “negative-calorie diet” seems too good to be true. Is it?

A: A negative-calorie diet causes you to expend more calories chewing, digesting and absorbing certain foods than the food actually contains. As an example, proponents of this diet claim that if you eat a cup of chopped lettuce that has 10 calories, you’ll burn that off and then some! While this sounds great, I haven’t found any research validating this theory. The “thermic effect of food” refers to the energy spent processing food in our system for storage and use, but we do not yet have the metabolic tools to determine this value for single food items.

Other purported negative-calorie foods include celery, carrots, cucumber, onion, spinach, apple, cranberry, orange, peach, strawberry and watermelon. The eBook The Negative Calorie Diet states that you can lose up to 14 pounds in two weeks by eating these foods! At that drastic rate, it must mean that you can only eat these foods and nothing else. But, a prolonged diet of only fruits and vegetables lacks several key nutrients, including protein and essential fats. Weight loss should always be gradual (1-2 pounds per week) and accomplished by exercising and eating smaller portions of well-balanced meals, including several daily servings of fruits and vegetables. Weight management is a delicate balance between calories in and calories out. The foods deemed “negative-calorie” are nutritious, low-energy fibrous fruits and veggies that fill you up and leave less room for higher-calorie items. If including these foods in your diet induces any weight loss, it’s likely only due to the fact that you’re eating fewer calories in general, not because your body’s digestive tract is working overtime.

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Filed under Fruits and Vegetables, Heart Healthy Choices, Weight loss

Rise & Shine: It’s Breakfast Time

Q: I’m trying to lose weight. Should I skip breakfast?

A: No! You should always aim to eat breakfast whether or not you’re trying to lose weight! Breakfast gives you the fuel to start your day off right. During the night, your body goes 8-12 hours without food, so breakfast replenishes dwindling blood sugar reserves. People who do not eat breakfast feel more tired, irritable and less focused.

Eating breakfast revs up your metabolism. When you don’t eat for long periods of time, your cells are hungry and your body naturally slows down your metabolism to store energy and burn only what’s absolutely necessary. If you want to lose weight, however, you want to speed up your metabolism. Another way to boost your metabolism is by exercising!

Evidence shows that eating breakfast can reduce food intake throughout the entire day. You’re more likely to snack on sweet and fatty foods and overload at lunchtime if you skimp on breakfast.  In fact, people who miss this meal are more often overweight than breakfast eaters.

Additionally, research has shown that children and young adults who skip breakfast have a significantly lower intake of most vitamins and minerals when compared to those who consume breakfast.

Breakfast is arguably the easiest meal of the day to prepare, so even if you have to eat it on the run, that’s OK! Pack a small bag of trail mix or a piece of fruit to eat when you get to school or work.

Some quick & easy breakfast suggestions:

-1 cup whole grain cereal with skim milk, topped with sliced fruit

-Toasted whole grain English muffin with 1 Tbsp peanut butter

-1 packet instant oatmeal, made with skim milk or water

-Fruit and yogurt smoothie (Check out my recipe on TheHealthyDiet.com)

-1 ready-to-eat whole grain waffle, topped with 1 Tbsp jam or 1 tsp soft margarine

-1 egg, scrambled with chopped vegetables on a piece of whole wheat toast

-1 cup low- or non-fat yogurt mixed with berries

 

To drink, enjoy a cup of coffee, a glass of skim milk or half a cup of juice with your breakfast!

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Filed under Meal Tips, Weight loss