When we think of food that equate to zero calories after going through the digestive process, we generally would consider foods high in water and fiber content. These are usually comprised of fruits and vegetables. I tell my clients, if you put the food on a counter and pound it with a hammer and are left with a puddle of liquid and pulp, it's generally a good snack food.
Certain foods are low in calories yet high in fiber and water composition. These foods are an excellent choice for snacks when you crave something outside of your regular meal plan. Some fruits and veggies contain as much as 90% water by weight! These foods are great for maintaining proper hydration and particularly for pre and post workout snacks! Water contains no calories yet helps provide a sensation of feeling full. Zero calories foods also contain fiber which even though a carb, it's responsible for many healthy functions including binding to sugar molecules and helping flush waste products from our bodies. Fiber also contributes to the feeling of satiety. By consuming these foods, you will feel fuller longer which may limit snacking on unhealthy, high calorie foods which are not nutrient dense! These foods also tend to be fibrous which require more chewing to break the food down. This, although may be few, also adds to the calorie burn!
ZERO CALORIE FOODS INCLUDE...
FRUITS
Blueberries
Citrus fruits
Melons
Apples
Peaches
Grapes
Apricots
Tangerines
Cherries
Prunes
VEGETABLES
Celery
Lettuce
Onions
Broccoli
Cauliflower
Spinach
Cucumbers
Beets
Carrots
Green beans
Spinach
Turnips
MISCELLANEOUS
Air-popped Popcorn
Rice Cakes
Edamame
Bulgar
Wheat Bran
Shirataki Noodles
Egg whites
A WORD OF CAUTION...
I do not recommend making your entire nutrient intake comprised of these specific foods. If you think mindlessly eating these foods will drop the body fat and make you healthy, think again! The foods listed above are very "healthy" and should be part of your regular nutrient intake. However, these foods are not complete in and of themselves to provide a well rounded diet. We need to consume a combination of all the macronutirents including the right proportion of unsaturated fats, complex and simple carbs as well proteins in order to build muscle and maintain proper body processes. The above listed foods are an excellent source for snacks and to add to meals. It is also possible to consume too many calories from "zero calorie foods" in one sitting which will cause the body to store some of the calories. When it comes to weight loss, a sensible diet designed to support muscle growth and provide energy to fuel you through your day is key. Adding these zero calorie foods as a supplement to your nutrient intake will help minimize adding unwanted calories from high calorie, high fat snack foods. Adding these foods to recipes will also aid in maintaining your daily caloric intake while providing micronutrients (vitamins and minerals). The key word is "ADDING" and not "replacing". As I've mentioned earlier, these foods are great as a snack or recipe filler. Cutting or limiting specific foods from your diet may cause health issues such as anemia etc.
*I recommend consulting a Registered Dietitian for nutrient recommendations specific to your individual needs and health goals. Always consult your physician before applying this or any other dietary advice. **Food chart taken from myfitnesspal.com