Published on August 1, 2015
One of the major components of weight loss (as well as weight maintenance) is, of course, portion control. Yet, I often get asked, “You mean, vegetables aren’t unlimited?” “Why can I can’t have as much celery as I want?” and “Vegetables were unlimited on the last program I did.”
No, vegetables are not unlimited.
No, you cannot have much celery as you want.
. . . and how did that last diet program work out for you?
The idea that there are negative calorie foods — foods that are so low in calories that simply digesting them burns more calories than they contain — is nothing more than wishful thinking.
Certain low-calorie, water-rich foods like celery or cucumbers are often touted as negative-calorie foods. However, digesting, absorbing, metabolizing and eliminating everything you eat each day uses just 10% of your total calorie intake each day (about 180 calories for someone who eats 1,800 calories per day). It is great to include low-calorie, high-fiber, and water-rich foods in your daily diet; these foods add nutrients, bulk, and volume to your diet and can help keep you full. However, they still contain calories, and should always be included in your calorie count.
Additionally, be wary of those so-called “zero-calorie” food labels. The FDA (the Food & Drug Administration) has certain criteria that a manufacturer has to meet in order to be allowed to call itself fat free or calorie free.
Just because a food item is labeled “fat free,” does NOT mean it has 0% fat. Similarly, just because a food item is labeled “calorie-free” does NOT mean it has 0 calories. And while you may think that 5 calories per serving is not such a big deal, think again: If you sweeten your coffee, tea, or yogurt with Splenda or over use 0-calorie butter or oil sprays, those stray calories can add up fast.
So, whenever you have a 0-calorie product, you know it’s going to be between 0 and 5 calories per serving, and you should always assume the maximum of 5 calories. Then look at how many servings the product/food item has and multiply that by 5 to get the total number of calories for that product. In this way, you can at least get an idea of the full calorie potential. And when using any 0 calorie spray be it a butter or an oil spray a standard measure is 25 sprays = 1 TSP and 20 calories. You must keep that in mind when, for example, you use these sprays on your cooked veggies a couple times a day, every day for a week; or using it for cooking, which you might do more than once a day or several times a week. The calories DO add up.
As the saying goes, “nothing in life is free” . . . and no food is a “free” food. Eating too much of any food can cause weight gain or inhibit weight loss.