Burn Calories by Eating? All You Need to Know About Negative Calorie Foods

I’m always interested in researching easy ways to eat healthier, and when I came across Rocco DiSpirito’s book “The Negative Calorie Diet” I was intrigued! I learned all about this idea of negative calories and that certain foods require more energy to digest than the calories they provide, so they can potentially aid in weight management. While I don’t advocate for stringent dieting, understanding and incorporating these foods into your daily eating habits can be beneficial. I’m excited to share with you what negative calories foods are, a list of negative calorie foods, and ideas of how to easily incorporate them into your daily diet! 

What Are Negative Calorie Foods?

Negative calorie foods are foods that may take more energy for your body to digest and process than the calories they actually contain. For instance, if you consume a food with 50 calories but it takes 70 calories to digest, you are effectively burning 20 calories. The scientific community doesn’t provide significant evidence of true negative calorie foods, but many of these foods are low in calories and high in fiber, making them overall really beneficial for health and weight management.

Rocco DiSpirito’s Perspective

Rocco DiSpirito, a renowned chef and author, explores this concept in his book “The Negative Calorie Diet.” He emphasizes that incorporating low-calorie, nutrient-dense foods into your diet can lead to better health and weight loss without feeling deprived. DiSpirito’s approach focuses on a balanced diet rich in vegetables, fruits, and lean proteins, all of which contribute to overall wellness. 

A List of Negative Calorie Foods

Here are some examples of foods commonly considered to be negative calorie:

1. Vegetables
   • Celery
   • Cucumbers
   • Leafy Greens (spinach, kale, arugula)
   • Broccoli
   • Cauliflower
   • Zucchini
   • Bell Peppers
   • Asparagus
   • Lettuce
   • Radishes
   • Green Beans
   • Cabbage
   • Carrots
   • Tomatoes
   • Onions
   • Garlic
   • Turnips
   • Beetroot
2. Fruits
   • Apples
   • Berries (strawberries, blueberries, raspberries)
   • Watermelon
   • Grapefruit
   • Oranges
   • Lemons
   • Limes
   • Peaches
   • Pineapple
   • Papaya
   • Tangerines
   • Cranberries
3. Protein
   • Lean Beef
   • Chicken
   • Turkey
   • Eggs
   • Fish (e.g. Flounder, Salmon, Tuna)
   • Mussels
   • Shrimp
   • Clams
   • Crabmeat

Foods to Avoid According to The Negative Calorie Diet

Obesogens (endocrine disruptors) – chemical substances that interfere with your natural production of healthy hormones. 

• All Non Organic Foods
• Pesticides
• High-fructose Corn Syrup
• Non-GMO (genetically modified foods)

Other Considerations to Kick Toxins

Remove or limit:

• Sugar and sweeteners
• Processed foods
• Dairy
• Gluten
• Hydrogenated Oils
• Alcohol
• Coffee

Powerful Food Combinations for Weight Loss

Combining certain foods can enhance their weight loss benefits by increasing metabolism, promoting satiety, and providing essential nutrients. Here are some powerful combinations:

1. Leafy Greens + Lean Protein
   • Example: Spinach and grilled chicken salad with a light vinaigrette.
   • Benefit: Protein helps build muscle and boosts metabolism, while leafy greens provide fiber and essential nutrients.
2. Fruits + Nuts
   • Example: Apple slices with a handful of almonds.
   • Benefit: The fiber in fruits and the healthy fats in nuts help keep you full and provide sustained energy.
3. Vegetable Soup
   • Example: Broccoli, carrots, onions, and celery in a vegetable broth.
   • Benefit: Low-calorie and nutrient-dense, vegetable soups are filling and hydrating.
4. Yogurt + Berries
   • Example: Greek yogurt topped with blueberries and a sprinkle of flaxseeds.
   • Benefit: Probiotics in yogurt aid digestion, while berries provide antioxidants and fiber.
5. Citrus Fruits + Leafy Greens
   • Example: Kale salad with orange segments and a lemon vinaigrette.
   • Benefit: Vitamin C in citrus fruits enhances iron absorption from leafy greens, boosting energy levels.
6. Oatmeal + Fruits
   • Example: Oatmeal topped with strawberries and a dash of cinnamon.
   • Benefit: Oats provide sustained energy and fiber, while fruits add vitamins and natural sweetness.

Incorporating Negative Calorie Foods into Your Diet

Here are some practical ways to add these foods to your daily meals:

1. Salads and Snacks: Make salads a staple in your diet by combining various negative calorie foods. Snack on cucumbers, celery sticks, or apple slices throughout the day.
2. Smoothies: Blend leafy greens with fruits like apples or berries for a nutrient-rich smoothie that keeps you full.
3. Soups: Prepare vegetable soups using ingredients like broccoli, celery, and spinach. These can be both filling and low in calories.
4. Sides and Main Dishes: Incorporate these foods as sides or main components in your meals. For example, a stir-fry with broccoli and leafy greens can be both satisfying and low-calorie.

Benefits Beyond Calorie Counting

While the idea of negative calorie foods can be intriguing, it’s important to focus on the broader benefits of these foods. They are typically rich in vitamins, minerals, and antioxidants, contributing to overall health. Additionally, their high fiber content aids digestion and helps maintain a feeling of fullness, reducing the likelihood of overeating.

Read “The Negative Calorie Diet” by Rocco Dispirito

Here is a link to “The Negative Calorie Diet” by Rocco Dispirito if you are interested in reading it for yourself! If you purchase using my link, I may receive a small commission – thank you for your support! My favorite parts of the book I didn’t cover in this article, but I recommend checking out is his delicious recipes, especially the smoothies!

A Balanced Approach

Adopting a diet rich in low-calorie, nutrient-dense foods can support weight management and improve health, but balance is key. Combining these foods with adequate protein, healthy fats, and whole grains ensures you get all the nutrients your body needs. Rocco DiSpirito’s approach encourages a holistic view of eating—one that prioritizes health, enjoyment, and sustainability.

In conclusion, the concept of negative calorie foods is compelling, and the primary takeaway is the value of incorporating a variety of nutrient-rich, low-calorie foods into your diet. This balanced approach can enhance your overall health and well-being without the need for restrictive dieting. So, next time you plan your meals, consider adding some of these foods to your plate and enjoy the benefits they offer!

Thanks for reading!

In Wellness,

Jeanna