Evidence Based
We’ve all heard the saying that you burn more calories than you gain eating celery. But is that true?
And even if it is, is that the only reason why celery is good for weight loss? After all, there are plenty of healthy foods to eat to lose weight.
Celery has the sad reputation of being a diet food that no one really enjoys. Sure, it’s great for chilis, soups, and stews, but do you ever buy celery just to snack on for fun?
If you’re like most people, probably not — unless you’re trying to diet.
That’s where this article comes in. No more wondering, “Is celery good for weight loss diets alone?” We will explain the science behind why celery is great for your overall health and how you can enjoy eating it more regularly.
Is Celery Good For A Diet?
Yes, celery is good for a weight-loss diet. Its high fiber and water content makes it a filling veggie with low calories, helping you feel full.
Is Celery Good For Weight Loss?
Like any vegetable, celery is great for a clean eating plan for weight loss. Thanks to its high water and fiber content, it’s famous among dieters, but it’s not the only vegetable good for burning fat. Cucumbers, tomatoes, zucchini, peppers, and leafy greens are all great.
Celery contains less than six calories per stalk[1] and over half a gram of fiber, making it a hydrating snack that can help fill you up until your next meal.
Thanks to its fibrous stems, it also needs lots of chewing, which can slow down your eating pace. Studies suggest that chewing more slowly[2] may support long-term weight loss. So for fast-eaters, this veggie can naturally force you to slow down.
Celery is also rich in other nutrients, making it great for other health benefits. This includes antioxidants[3] and flavonoids to help reduce inflammation linked to obesity.[4] Studies suggest that celery antioxidants can help reduce high blood pressure[5] and improve blood flow.
Research shows that drinking celery juice[6] can lower high blood pressure, thus decreasing your risk for heart disease.
So, how long does it take to lose weight while eating a healthy diet? It depends on many factors, such as your starting weight, activity level, age, and amount of caloric deficit.
Does Celery Make You Lose Weight?
No single food is going to make you lose weight. While celery can be filling, it’s not a complete meal. You’ll still want to focus on a balanced diet with fruits and vegetables, legumes, nuts, seeds, and protein sources.
Plus, if you hate celery and force yourself to eat it just because it’s low in calories, you’ll probably not achieve long-term weight loss.
Try experimenting with different recipes to find delicious and nutritious foods you enjoy — not just diet ones. This way, you can avoid short-term weight loss supplements that are no replacement for balanced eating.
The Nutritional Value Of Celery
Celery is a nutrient-dense veggie with plenty of essential vitamins and antioxidants to boost your energy. Here are some of its key nutrient stats for a typical serving of one cup of chopped raw celery or about 100 grams:[1]
- Calories: 14 kcal.
- Total Fat: 0.2 grams.
- Protein: 0.7 grams.
- Carbohydrates: 3 grams.
- Dietary Fiber: 1.6 grams.
- Sugars: 1.4 grams.
- Vitamin A: 453 IU.
- Vitamin C: 3.1 mg.
- Calcium: 40.4 mg.
- Potassium: 263 mg.
A medium stalk is about six calories, so a cup chopped might be around two stalks.
You’ll get a decent amount of potassium,[7] which balances electrolytes for muscle and metabolism function. Celery also provides vitamin A[8] as beta-carotene, which is important for metabolic and immune health. It works with cell growth and division to build muscle mass, which may help your fitness goals.
How To Use Celery For Weight Loss
There are plenty of ways to add celery to your diet, such as:
Low-Calorie Snacks
Grab a few celery stalks and enjoy their crunch for a quick snack. They’re great to eat if you get home starving and need something to tide you over while prepping dinner. Add dips or spreads, like peanut or almond butter, Greek yogurt, or hummus, to make them more flavorful.
Just be mindful of what you add since nut butter and hummus can be high in calories. To lose weight, you will need to be in a caloric deficit.
If you don’t like celery as a snack, don’t worry. There are plenty of other healthy snacks for weight loss to choose from.
Soups, Stews, Stir-fires & Casseroles
Even if the recipe doesn’t call for it, adding chopped celery to soups and stews can add a ton of flavor. They’ll also add bulk to your meals, helping you to feel fuller more quickly. This might encourage you to eat less overall, reducing your calorie intake.
Plus, don’t forget the leaves for your dishes. They’re great for broth flavor and also full of essential minerals[9] and antioxidants.
Salads
We don’t usually think of raw celery for salad, but it can be a surprisingly delightful addition. It adds a satisfying crunch and lots of flavor, and the extra fiber can boost its filling value.
Think of celery for chicken or tuna salads or sandwich spreads. There’s also a Greek salad with tomatoes, cucumbers, feta cheese, and a light vinaigrette. Finally, you can throw it into any hearty salad like bean or quinoa with bell peppers, onions, and a tangy dressing.
Smoothies
If you’re not the biggest fan of celery juice, don’t worry — you can hide it in your smoothie. Adding a stalk to a green smoothie will up the fiber content but likely not affect the taste much. Plus, you can make it a protein shake with powders for weight loss for an extra filling drink.
It also pairs well with berry-dense smoothies since their powerful flavors mask celery well. You can even add celery extract for an extra punch of antioxidants.
Conclusion
Celery is so much more than a stereotypical diet food. This hydrating and fiber-rich veggie is full of flavor and nutrition.
Adding this veggie to your salads, soups, stews, and stir-fries bulks up your meal, making you feel fuller earlier. You can add it to juices and smoothies, masking its flavor with other ingredients.
So whether you’re trying to lose weight or just feel healthier overall, try celery. And if you buy a bunch of celery stalks weekly and use it to snack on while you prep your meals, you might avoid snacking on junk food instead.
Frequently Asked Questions
No one food is responsible for weight loss. Losing weight is the cumulative effect of an overall caloric deficit. However, celery is good for a weight-loss diet since it doesn’t have too many calories and has lots of fiber and water.
While celery is low-calorie, there isn’t enough evidence to suggest it can speed up your metabolism. However, like many vegetables, its high water content can aid digestion and metabolism.
You should eat no specific amount of celery daily. In reality, celery isn’t necessary for weight loss. Focus on healthy foods you love and a caloric deficit. If you don’t love celery, try other veggies.
No, celery doesn’t have 0 calories, but it has very few. One medium stalk is about five to six calories.
