Negative calorie foods are those foods that use up more calories in the process of digestion and assimilation into the body than they supply for its use. The surplus calories are acquired by ‘burning’ fat in the body. For example, a portion of fruit trifle provides a total of 350; 100 calories are utilized in digestion and absorption, leaving 250 calories to be added to your day’s day intake. However a portion of mung sprouts provides about 50 calories; 75 calories are utilized in digestion and absorption, thus burning 25 calories of body fat. Negative calories foods are more or less always available without much effort.
VegetablesBeetroot, broccoli, sprouts, cabbage, carrots, cauliflower, celery, beans, leeks, lettuce, green peas, radish, mushrooms, ladies fingers, spring onion, all leafy vegetables, tomatoes, turnips.
Fruitsapples, banana, black currants, berries, oranges, Clementine, amla, figs, grapefruit, grapes, guavas, kiwi, papaya, peaches, pear, lychees, mango, melons, pineapple, plums, pomegranate and dry walnut.
Eating mainly negative calories foods is said to reduce weight three times faster than starving or fasting. to help one’s metabolism ‘ burn fat 24 hours a day” , however the oxygen consumption must be increased, in the form of either planned aerobic exercise such as brisk walking, cycling, swimming, or specific breathing exercises
Drink at least 8 glasses waterEffect : Avoids dehydration which reduces metabolic rate by 2-3 percent
To help you : Add a slice of lemon or lime or drink hot water flavored with a pinch of ground nutmeg or cinnamon or a small pieces of crushed root ginger
Eat BreakfastEffect :Raises the metabolic rate by 10 to 25 percent
To help you :Divide your breakfast into 2 or 3 snacks if you really cant eat shortly after waking, for example eat some fruit to start your day, drink a mug of milk on reaching office and nibble some roasted chana, puffed rice/wheat, sprouts in between
Avoid crash dietingEffect :Lowers energy consumption rate and deprives you of essential nutrients
To help you :Get a nutritionally sound diet planned from your nutritionist
Spread your fat intake over the course of the day
Effect :When you are over weight, a lot of fat eaten all at once can sharpen the appetite for further fatTo help you :Save the low fat butter in breakfast for your lunch, eat low fat curd /yoghurt. Use low fat cheese as per the instruction of your nutritionist
'Graze’ instead of eating one or two heavy meals per day with long gaps between
Effect :Grazing uses more energy in about 24 hours
To help you :Small frequent meals. Divide main meals into two parts.
Eat negative calorie foods daily
Effect :They boost fat burning by using up more calories than they supplyTo help you :Refer to the list of fruits and vegetables given below
Drink herbal teaEffect :Increases metabolic rate and thus the fat burning
To help you :Avoid too many cups of strong tea or coffee especially on an empty stomach. It can cause nausea and vomiting
Eat all the spicy foods you enjoy often
Effect :Spices not only perk up bland foods, they also whiz up your metabolic rate by a hefty 25 %. Indulge in Chilies, pepper, cinnamon, garlic. all are hit items on the menu of weight watchersTo help you :You can add all the spices you like to your soups, salads and main course.
Effect :Increases metabolic rate and fat burning by multiplying the number of muscle mitochondria(cellular power houses converting glucose into energy )
Regular exercise sustained for 25- 30 mins 4-5 times a week fans the fat burning flames within, for up to 18 hours afterwards.
Brisk walking, cycling, dancing and swimming are all safe forms of aerobic exercise( the type that makes you slightly out of breath)Simply becoming more active in your everyday routine is also beneficial
To help you : Find a buddy who will make sure you get started with exercise and continue it.Always take a break once a week.
Select the activity you enjoy. Keep an alternative activity on cards to avoid boredom.
Count every step you take at work and see how the count increases with each day
By : Swati Chandrashekhar