For years, it has been claimed that the energy required to digest certain foods is greater than the energy they contain. This concept, called negative calorie foods, is based on the idea that consuming low-calorie foods such as celery, cucumber and lettuce will “burn calories”. However, scientifically speaking, even though these foods are very low in calories, they do not cause a calorie deficit in the body when digested. Therefore, the concept of negative calories is mostly considered a myth.
Thermogenic Nutrients: Metabolism Boosters
Unlike negative calorie foods, thermogenic foods can increase metabolism in a scientifically proven way. Thermogenic foods cause the body to expend more energy during digestion, and the extra energy expenditure that occurs during digestion of these foods is through a process called thermogenesis. Thermogenic foods have been proven to support calorie burning by speeding up metabolism and provide a small but effective boost in the weight loss process.
Which foods are thermogenic?
Thermogenic foods are foods that are particularly high in protein, bitter or caffeinated:
Protein-heavy foods:
Proteins are the most difficult nutrients to digest compared to carbohydrates and fats, and they consume 20-30% of their calories during digestion. Protein-rich foods such as chicken, fish, eggs and lentils have a thermogenic effect and support metabolism by expending more energy during digestion.
Hot Pepper (Capsaicin Content):
Capsaicin is a compound found in hot peppers that increases body temperature and helps burn more calories. When foods containing capsaicin are consumed, the body temperature increases and this leads to extra energy expenditure during the digestion process.
Caffeine-Containing Drinks (Green Tea, Coffee):
Green tea and coffee stimulate metabolism thanks to their caffeine content. Green tea is also full of antioxidants called catechins, and these components are known to increase the thermogenic effect.
Oils with Medium Chain Fatty Acids (Coconut Oil):
Coconut oil contains medium-chain triglycerides (MCTs), which are easily converted into energy. MCTs are quickly burned by the body and burn more calories during digestion.
Ginger and Cinnamon:
Spices such as ginger and cinnamon contain natural ingredients that speed up digestion and trigger thermogenesis.
Why Choose Thermogenic Foods?
While negative calorie foods are a myth, thermogenic foods offer a real metabolism boosting effect. Thermogenic foods, such as protein-rich foods, hot peppers with capsaicin, or caffeinated drinks, speed up the body's metabolism for a short period of time by expending more energy during digestion. Such foods can be supportive for those who want to lose weight, but to make a big difference, they should be consumed as part of a balanced diet and regular physical activity.
To summarize
Although the concept of negative calories sounds good, in reality, these nutrients don't create a net calorie deficit in the body. However, you can add thermogenic foods to your diet for a proper weight loss strategy. Protein-rich, spicy or caffeine-containing foods can boost your metabolism, promote calorie burning and contribute to your healthy weight management goals.
