Negative calorie foods can really lose weight?
What is "negative calorie food"? "Negative Calorie Foods" has been around for more than a decade ago, but now it is already on the Internet. According to its introduction, the so-called "negative calorie food" does not refer to foods containing less than zero energy, but refers to the energy needed for digestion when it is greater than the energy it can provide. One of the basic functions of food is to provide people with the energy needed for daily activities. However, in addition to providing energy, people also consume some energy during eating, such as chewing, swallowing, digestion and absorption. If the energy consumed to digest food is greater than the energy provided by the food, such as eating 100 grams of a certain food, it can provide 80 kcal energy, but it needs 100 kcal energy to digest this food. Then, to synthesize, the food is produced. The energy effect is -20, the so-called "negative calorie food." This is the theoretical basis for "negative calorie foods." Based on this theory, many businesses have developed "negative calorie foods" that can help to lose weight - when eaten, they will not increase energy storage, but will increase energy consumption. This statement seems impeccable and attractive. Eating food, but also increase energy consumption, really kill two birds with one stone, people who lose weight can not hold it: it is really a good job to lose weight while eating. However, is there really "negative calorie food"? "Negative calorie foods" may not exist. Or exist, but it is not found at present. It is true that food consumes some of its energy during digestion. Our every move is as large as running or swimming, standing upright and blinking to consume energy. Eating is no exception. During the feeding process, in addition to the calories consumed by chewing, swallowing, etc., the digestion, absorption, and metabolic conversion of nutrients in food also require additional energy consumption. In nutrition, this extra consumption caused by feeding is often called thermic effect of food (TEF). The three major nutrients that provide energy in food, namely, proteins, carbohydrates and fats, are all in the form of macromolecules. The human body cannot absorb and use them directly. It must be broken down into small molecules to digest and absorb. For example, when we eat a hamburger, we first chews into the esophagus with the teeth and enter the digestive system. In the digestive system, there will be various enzymes to further break down these tiny food particles into smaller molecules. The starch is decomposed into monosaccharides, triglycerides are decomposed into glycerol monoesters and fatty acids, proteins are decomposed into amino acids, and the process of digestion and absorption is completed. The extra energy consumption caused by these processes is the food heat effect, also known as the special dynamic action (SDA) or diet induced thermogenesis (DIT). Careful people will find that after eating, there will be a feeling of heat, which is the external manifestation of food heat effect: Food heat effect is usually expressed as an increase in body heat, usually around one hour when people eat a small meal, about 3 hours later Reached the highest peak. Since food digestion actually consumes energy, would there be a situation where food heat effects are greater than its own energy? If you continue to search, you will find that there is almost no academic article about "negative calorie foods." The argument for "negative calorie foods" is more often found on major Internet forums, commercial websites, or blogs. Only one is officially published. The book mentioned "negative calorie foods," but because the author is a strict vegan, the book's views have also been questioned and criticized by many people. According to the definition of "negative calorie food", to determine whether a food is a negative calorie food, it depends on how much its food heat effect. In fact, there are some differences in the food heat effects of different food ingredients. Among the three major energy-supplying substances, the protein has the greatest food thermal effect, which is equivalent to 30% of its own energy. The caloric effect of carbohydrates is 5%-6%, and the food caloric effect of fat is the lowest, ranging from 4%-5%. For mixed foods, the food heat effect accounts for about 10% of the energy contained in the food. That is to say, for every 2,000 kcal energy food, about 200 kcal of energy is needed to digest the food. Therefore, the thermal effect of food is generally around 10%, and up to 30% at best, and "negative calorie foods" may not exist. At least, it is not found at present. Editing tips: You may have heard of some foods because they are difficult to digest and may make you lose weight. Over the past few years, some foods have been labeled as negative calorie foods and have been favored by many slimming enthusiasts such as apples, citrus fruits, and celery. The problem is that this is not true. The calories that these foods use to consume in the body are simply insignificant compared to the calories they carry. For example, chewing a celery with a large mouth may seem like a very laborious movement, but this is just like burning a small match on the grassland for calorie burning. 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