Many of us strive to eat well and stay active — but despite our best efforts, we may still gain weight. One hidden culprit? Empty calories. These are calories that offer energy but little to no nutritional value, and they can easily sabotage your diet goals.
To understand how to avoid them and maintain a balanced weight, we spoke with nutrition expert Kristal Bashi, a certified sports nutritionist and Olympic food service consultant.
🔍 What Are Empty Calories?
Empty calories come from solid fats and added sugars — ingredients that provide energy but lack essential nutrients like fiber, vitamins, or minerals. Common foods high in empty calories include:
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Sugary sodas
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Ice cream and dairy-based desserts
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Candy and processed cereals
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Pizza
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Whole milk
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Packaged snacks and pastries
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Fast food like burgers and fries
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Sweet sauces like ketchup and BBQ sauce
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Processed meats such as sausages and hot dogs
Kristal explains,
"Empty calories often taste great and are easy to overconsume, which leads to weight gain and health problems like high cholesterol, diabetes, and inflammation."
⚠️ Health Risks of Empty Calories
While tasty, these foods come with significant risks:
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Increase in appetite: Empty calorie foods are digested quickly and lack fiber, making you feel hungry sooner.
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Excess fat storage: Consuming more calories than your body needs — especially from sugar and fat — leads to fat accumulation.
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Overeating: Because they don’t keep you full, it’s easy to consume more than necessary.
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Increased disease risk: Saturated and trans fats found in solid fats are linked to heart disease. Added sugars can lead to obesity, diabetes, and other chronic issues.
✅ Smart Tips to Reduce Empty Calories
Kristal Bashi recommends the following simple strategies to lower your intake of empty calories without compromising taste or satisfaction:
🛒 Read Nutrition Labels
Avoid foods with hydrogenated oils and added sugars. Look for keywords like:
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“No added sugar”
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“Low-fat” or “Fat-free”
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“Low-calorie”
Be cautious with items labeled "flavored," "sweetened," or "artificial" — they often hide empty calories.
🔄 Make Healthy Swaps
| Instead of... | Try This |
|---|---|
| Sugary desserts | Fresh fruit or a small portion of dark chocolate |
| White bread | Whole grain or oat-based bread |
| Fried foods | Baked or grilled alternatives |
| Full-fat dairy | Low-fat or fat-free versions |
| Sweetened cereals | Unsweetened oats or whole grain cereal |
| Soda or flavored water | Herbal tea or plain water |
| Processed meats | Lean proteins like skinless chicken or turkey |
| Creamy sauces | Mustard or Greek yogurt-based dressings |
🍽 Portion Control, Not Elimination
You don’t have to cut out empty calories entirely — just limit them. For example:
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Enjoy one dessert per week, or
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Allow one fast food meal per month as a treat.
Balanced moderation helps you stay on track while still enjoying your favorite indulgences occasionally.
🥗 Prioritize Nutrient-Dense Foods
To truly fuel your body and feel satisfied, aim to include:
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Fiber-rich foods: Legumes, fruits, vegetables, whole grains
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Calcium sources: Leafy greens, dairy, and fortified products
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Magnesium-rich options: Nuts, seeds, whole grains, seafood
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Vitamin D: Egg yolks, liver, and fatty fish
Kristal emphasizes,
"Focusing on vitamins and minerals gives you long-lasting energy and supports healthy muscles, digestion, and metabolism."
Also, try starting dinner with a plate of vegetables. They’re low in calories, high in fiber, and help curb hunger — reducing your chances of overeating later.
💬 Final Word
Empty calories are sneaky — and they’re everywhere. From sweetened drinks to convenience foods, they creep into our diets more than we realize. But with smart swaps, mindful eating, and moderation, you can avoid their negative effects and support your health goals.
✨ "Choose energy that nourishes, not just fills," Kristal advises.
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