Do Negative Calorie Foods Actually Exist?
Nope. There’s no scientific evidence that any food burns more calories than it provides. Even something like celery—often labeled as “calorie-free”—still gives your body usable energy.

Maybe you’ve Googled it late at night.
Maybe you’ve filled up on high-volume foods and felt a fleeting sense of control.
Maybe you’ve wondered: Can I eat without really eating?

The idea of “negative calorie foods” feeds a common hope: that you can feel full without truly fueling yourself. That you can stay in control, quiet your hunger, and avoid guilt—all at once.

But here’s the truth: negative calorie foods don’t exist.

Let’s talk about where this myth came from, what these foods actually offer, and why real nourishment matters more than restriction.

What Are “Negative Calorie Foods”?

The myth goes like this: certain foods supposedly take more energy to digest than they provide. The claim is that your body burns calories just by eating them.

But this is based on a misunderstanding of the thermic effect of food—the energy used to digest what you eat. While digestion does burn some calories (usually 5–10% of what you eat), it’s not nearly enough to create a “negative” effect.

So if you eat 50 calories of food, your body might use 2 to 5 calories to digest it. That’s it. You’re still getting energy—because your body needs it.

What These Foods Do Provide

Instead of calling them “negative,” think of these as high-volume, lower-energy-density foods. They can still offer benefits:

• Hydration: High water content supports digestion and hydration

• Fiber: Helps with fullness, digestion, and stable blood sugar

• Micronutrients: Contributes vitamins, minerals, and antioxidants

• Texture and satisfaction: Adds variety and enjoyment to meals

These foods have value—but they’re not magic. And they’re not a substitute for nourishment.

If you often gravitate toward these foods alone, it might be a cue to check in:
Could you add something more sustaining—like a fat, protein, or starch—so your body feels truly supported?

You don’t have to avoid these foods. But you also don’t have to rely on them to feel “safe.” You deserve meals that actually satisfy.

Why This Myth Lingers

Diet culture teaches us to fear hunger and celebrate control. It equates eating less with being “good,” and encourages tricks to suppress appetite or avoid fullness.

So the idea of negative calorie foods feels comforting. Especially in recovery, it can feel safer to stick with what’s familiar—even when it no longer serves you.

If you’ve used high-volume, low-energy foods to feel in control, that’s not a flaw. That’s a coping strategy. And it’s okay to outgrow it.

Is Eating Less Always Healthier?

Let’s challenge that idea:

• Low-calorie ≠ better

• Fewer calories ≠ healthier

• Fullness ≠ failure

Calories aren’t the enemy—they’re energy. They help you think clearly, move through your day, and connect with others.

Fruits and veggies are great. So are:

• Carbs that give you energy

• Fats that support hormones and brain function

• Proteins that rebuild your body

• Snacks and desserts that bring joy and balance

True nourishment is about trusting your body, not tricking it.

You Don’t Have to Trick Your Body

You don’t have to earn your food or settle for the lowest-calorie option.
You’re allowed to eat enough—to feel full, present, and cared for.

You deserve nourishment that supports not just your body, but your whole self.

Still Working Through Food Rules?
You’re not alone.

At Hohl Nutrition Group, we help clients:

• Rebuild trust with their bodies

• Untangle diet culture from food choices

• Eat with more freedom and less fear

You deserve to feel at ease around food—not confused, judged, or overwhelmed. We’re here to make that possible.

—HNG