The Ultimate Guide to Zero Calorie Foods for Intermittent Fasting

Are you tired of feeling like you have to sacrifice taste and satisfaction in order to lose weight? Well, get ready to have your mind blown, because in this ultimate guide to zero calorie foods for intermittent fasting, we’re going to show you how you can indulge in delicious foods while still shedding those unwanted pounds. Imagine being able to enjoy a hearty meal without worrying about the calorie count. Sounds too good to be true, right? But trust us, it’s not. So, if you’re ready to uncover the secret to guilt-free eating and discover the incredible benefits of zero calorie foods, then keep reading because this guide is about to change the way you think about dieting forever.

The Science Behind Fasting

Now, let’s explore the science behind fasting and how it relates to the benefits of zero-calorie foods. When you fast, your body enters a state of ketosis, where it burns fat for energy. Zero-calorie foods play a crucial role in maintaining this state by providing fiber and keeping you feeling full. By understanding the science behind fasting and incorporating these foods into your diet, you can effectively support your weight loss goals.

Understanding Zero-Calorie Foods

Zero-calorie foods are not only a weight loss weapon, but they also provide essential nutrients and vitamins that support overall health. When it comes to understanding zero-calorie foods, it’s important to know that they require more calories to process than they actually contain. These foods, such as celery, cucumbers, apples, and oranges, are packed with water and fiber, keeping you feeling full and boosting your metabolism. But zero-calorie doesn’t mean zero benefits. These foods also provide essential nutrients and vitamins that contribute to your overall health. Incorporating zero-calorie foods into your diet can support your weight loss efforts and provide important nutrients for your body.

What Are Zero Calorie Foods?

When discussing the concept of zero calorie foods, it is important to understand that these foods technically do not contain any calories that can be used for energy. A calorie is a unit of energy, and the calories listed on nutrition labels are kilocalories or kcals. The body uses calories from the foods we consume to carry out everyday functions and support physical activity. The calories in food are present in the chemical bonds between the molecules of proteins, carbohydrates, and fats. Zero calorie foods, in most cases, are not completely devoid of calories, but they have little metabolic impact due to the very few calories they contain.

Zero calorie foods typically refer to foods that require more calories to process than they provide. While these foods may not truly have zero calories, the energy required to digest and absorb them is greater than the energy they provide. Examples of zero calorie foods include celery, cucumbers, apples, oranges, and certain fruits. These foods are packed with water and fiber, which can help keep you feeling full and boost your metabolism.

Incorporating zero calorie foods into your diet can support weight loss efforts. They provide essential nutrients and vitamins while keeping your caloric intake low. However, it’s important to note that relying solely on zero calorie foods for nutrition is not sustainable or healthy in the long term. It’s important to have a balanced diet that includes a variety of foods to ensure you’re getting all the necessary nutrients your body needs.

List Of Zero Calorie Foods

Now let’s take a look at some of the zero calorie foods that can be beneficial for intermittent fasting. Water is the ultimate zero calorie food and can keep you hydrated throughout the fasting period. Black coffee is another option that can help suppress your appetite. Additionally, watercress and iceberg lettuce are low-calorie vegetables that can be incorporated into your meals.


Water, the essential elixir of life, is the epitome of a zero-calorie food. Here are some facts about water and its role in intermittent fasting:

  • Water is the only true zero-calorie food.
  • Consuming ice can provide a similar effect.
  • Drinking water can support weight loss by promoting hydration and satiety.

Incorporating water into your fasting routine has several benefits:

  • Water keeps you hydrated during fasting.
  • It helps curb hunger and cravings.
  • Water aids in digestion and supports overall gut health.

Black Coffee

As we move from discussing the benefits of water in intermittent fasting, let’s now explore the role of black coffee as one of the zero-calorie foods. Although flavored coffee drinks can be high in calories, black coffee itself is essentially a zero-calorie beverage. It contains just 2 calories per 100 grams or about 5 calories per cup. Additionally, the caffeine in coffee and the release of catecholamines by your body may increase metabolism and fat burning, making it act as a zero-calorie drink. Drinking black coffee can support weight loss and improve your health, but remember not to consume excessive amounts of caffeine, as it can have negative effects.


Watercress is a highly nutritious leafy green vegetable that contains only 4 calories per cup and is packed with essential vitamins. Here are some key facts about watercress:

  • Nutrient powerhouse: Watercress provides 120% of the DV for vitamin A, 71% for vitamin K, and 16% for vitamin C in just one cup.
  • Antioxidant-rich: It contains phytonutrients that help fight oxidative stress and inflammation in the body.
  • Promotes bone health: Watercress is an excellent source of vitamin K, which is essential for maintaining strong and healthy bones.
  • Supports eye health: The high vitamin A content in watercress is beneficial for maintaining good vision.
  • Hydrating properties: With its high water content, watercress can help keep you hydrated during fasting.

Incorporating watercress into your diet can provide numerous health benefits, making it a great choice for intermittent fasting.


Herbs like basil and parsley are incredibly low in calories and can add a burst of flavor to your meals or beverages. A quarter cup of basil, which is about 10 leaves or 6 grams, contains only 1-2 calories. Even a full cup of basil contains just about 6 calories. Similarly, there are only about 4 calories in 10 sprigs of parsley. Not only are herbs low in calories, but they are also loaded with antioxidants. Adding these herbs to your dishes or even infusing them in water can enhance the taste without adding significant calories. So, next time you want to add some flavor to your meals or drinks, consider incorporating these zero-calorie herbs.

Iceberg Lettuce

Iceberg lettuce, a popular vegetable known for its crisp texture, is a low-calorie option that can be included in your list of zero-calorie foods. Here are some facts about iceberg lettuce:

  • One cup (57 grams) of iceberg lettuce contains only 8 calories.
  • It is a good source of vitamin A, K, and folate.
  • Iceberg lettuce is mostly water, which can help keep you hydrated during fasting.
  • Its low-calorie content makes it a great choice for weight loss and calorie reduction.
  • You can enjoy iceberg lettuce in salads, wraps, sandwiches, or as a crunchy snack.

Including iceberg lettuce in your intermittent fasting diet can contribute to your weight loss efforts while providing essential nutrients. So go ahead and add this refreshing vegetable to your zero-calorie food options.

Swiss Chard

Continuing our exploration of zero-calorie foods, let’s now turn our attention to Swiss chard, a nutrient-rich dark, leafy green that offers numerous health benefits. Swiss chard is particularly high in vitamins A, C, and K, containing 249% of the DV of vitamin K per cup. It also contains potential anti-inflammatory components. Despite its nutritional value, Swiss chard is incredibly low in calories, with only 7 calories per cup (36 grams). This makes it an excellent choice for those following an intermittent fasting regimen. You can incorporate Swiss chard into your meals by adding it to salads, sautéing it with other vegetables, or using it as a substitute for spinach or kale in recipes. Enjoy the health benefits of Swiss chard while keeping your calorie intake in check.


Cucumbers are an excellent choice for those following an intermittent fasting regimen because they have a very high water content and are extremely low in calories, with only 8 calories in a half-cup serving. Here are a few reasons why cucumbers are a great addition to your fasting diet:

  • Hydration: Cucumbers are about 95% water, making them a hydrating snack during your fasting window.
  • Satiety: The high water and fiber content in cucumbers can help you feel full and satisfied.
  • Nutrient-rich: Cucumbers are a good source of vitamins K and C, as well as potassium and magnesium.
  • Versatility: Cucumbers can be enjoyed raw, sliced in salads, or added to infused water for a refreshing twist.

Incorporating cucumbers into your intermittent fasting routine can help support your weight loss goals while providing hydration and essential nutrients.


Pickles are a great addition to your zero-calorie food list for intermittent fasting due to their low calorie content and potential probiotic benefits. Like cucumbers, pickles are very low in calories, with only about 12 calories per 100 grams. They are also packed with water, which helps keep you hydrated during fasting. Fermented pickles provide probiotics, which support digestion, immune health, and nutrient absorption. However, it’s important to note that pickles are high in sodium, so if you have high blood pressure, they may not be the best choice for you. Adding pickles to your intermittent fasting routine can provide a tasty and refreshing snack option without compromising your calorie intake.


Now let’s move on to another zero-calorie food option that can be included in your intermittent fasting routine: radishes. These small, crunchy vegetables are not only low in calories but also packed with nutrients that can support your weight loss goals. Here are some facts about radishes:

  • Radishes contain only 19 calories per cup and provide potassium, folate, and vitamin C.
  • They are considered a superfood due to their cruciferous vegetable status.
  • You can enjoy radishes in various ways, such as making crunchy radish chips or shredding them over a salad with nutrient-dense leafy greens.

Incorporating radishes into your intermittent fasting routine can add flavor and crunch to your meals while keeping your calorie intake in check. So go ahead and give these low-calorie vegetables a try!


Celery is a versatile zero-calorie food that can be a valuable addition to your intermittent fasting routine. One full cup of celery (120 grams) contains only 19 calories. The high dietary fiber content of celery makes it a negative-calorie food, meaning it takes more calories to break down and digest than it provides. This can support weight loss efforts during fasting. Additionally, celery takes a while to chew, which can help you feel more satisfied and reduce the urge to snack. Its high water content also helps keep you hydrated, which is important during fasting. So, whether you enjoy it raw, in salads, or as a crunchy snack, celery is a great choice for a low-calorie, high-fiber food during intermittent fasting.


Are you looking for a warm and comforting option during intermittent fasting? Look no further than broth, a zero-calorie food that can satisfy your cravings without breaking your fast. Here are some key facts about broth:

  • Clear broth is a low-calorie option that can provide a soothing and comforting sensation during fasting.
  • One bouillon cube contains about 11 calories, so you can make a clear broth and have something warm to eat that essentially contains no calories.
  • Broth is a great way to add flavor to your meals without adding any significant calories.
  • It can help curb cravings and provide a sense of satiety during fasting.
  • Broth is also hydrating and can contribute to your daily water intake.


Zucchini, a versatile vegetable with only 17 calories per 100g, is a popular choice among those looking for zero-calorie foods to incorporate into their diet while practicing intermittent fasting. This low-calorie vegetable is not only a great option for weight loss, but it also provides essential nutrients such as magnesium, potassium, folate, and vitamin C. Whether you enjoy zucchini noodles, also known as zoodles, or prefer it grilled, sautéed, raw, steamed, or added to various dishes like omelets, salads, soups, or smoothies, zucchini can be a delicious and nutritious addition to your meals. So, if you’re looking to keep your calorie intake low while still enjoying flavorful and filling foods, make sure to include zucchini in your intermittent fasting diet.


In conclusion, incorporating zero calorie foods into your intermittent fasting routine can greatly support your weight loss efforts. These foods not only provide satiety and hydration, but they also help maximize the benefits of fasting. By incorporating the top ten zero calorie foods and drinks into your fasting periods, you can supercharge your weight loss journey and achieve the results you desire. So, start incorporating these powerful foods into your fasting routine and watch as your weight loss efforts reach new heights.

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