Do 70 foods really have 'almost zero calories'? We checked

What does this TikTok actually claim?

Matty Sánchez lists 70 foods he claims have "almost zero calories" and will help you lose weight easily by creating fullness while maintaining a caloric deficit. He suggests these foods let you eat larger portions with fewer calories.

The video shows various fruits, vegetables, and other foods flashing on screen. Sánchez positions this as a simple weight loss hack that makes dieting easier by allowing bigger meals with minimal caloric impact.

Are there really foods with zero calories?

No food actually contains zero calories, but some come close enough that the difference barely matters for weight management. Celery contains about 6 calories per stalk, cucumber has 8 calories per cup, and leafy greens like spinach contain 7 calories per cup.

The concept of "negative calorie foods" is largely marketing fiction. Your body doesn't burn more calories digesting celery than the celery provides. A 2019 study by Buddemeyer et al. in the Journal of Nutrition found that the thermic effect of food accounts for only 8-10% of total energy expenditure.

That said, many vegetables are so low in calories that the practical difference is negligible. A full cup of lettuce won't derail anyone's diet.

Does volume eating actually work for weight loss?

Yes, and there's solid research backing this up. The strategy Sánchez describes is called "volumetrics," and studies show it can be effective for weight management.

A 2007 randomized controlled trial by Rolls et al. in the American Journal of Clinical Nutrition found that people who ate lower-energy-density foods lost 33% more weight over one year compared to a control group. Participants consumed 25% fewer calories while reporting similar hunger levels.

Barbara Rolls' subsequent research has consistently shown that people tend to eat a consistent volume of food regardless of calories. Fill that volume with low-calorie, high-water foods, and you'll naturally reduce caloric intake without feeling deprived.

The mechanism makes sense. Your stomach has stretch receptors that signal fullness based on volume, not just caloric content.

What did Sánchez get wrong?

His biggest error is oversimplifying weight loss as just eating these 70 foods. Sustainable weight loss requires a comprehensive approach that includes protein intake, resistance training, and behavior modification.

The 2023 obesity guidelines from the American Association of Clinical Endocrinologists recommend a structured approach that addresses multiple factors, not just swapping in low-calorie foods. You can't just eat unlimited "zero calorie" foods and expect consistent results.

Sánchez also doesn't mention that some people may experience digestive issues from dramatically increasing vegetable intake. Suddenly eating massive volumes of high-fiber foods can cause bloating and gastrointestinal distress.

What should you actually know about low-calorie foods?

Low-calorie, high-volume foods can be a useful tool in a broader weight management strategy, but they're not magic. They work best when combined with adequate protein intake and regular physical activity.

A 2020 meta-analysis by Hansen et al. in Advances in Nutrition found that successful long-term weight maintenance typically requires multiple behavioral strategies, not just dietary swaps. The most successful participants combined calorie awareness with increased physical activity and regular self-monitoring.

If you're going to try volume eating, do it gradually. Start by adding one high-volume, low-calorie food to each meal rather than overhauling your entire diet overnight. Your digestive system will thank you.