If you've ever heard the term "thermic effect of food," you might be wondering what it means. Simply put, the thermic effect of food (TEF) is the amount of energy your body uses to digest, absorb, and metabolize the nutrients in the food you eat. This process requires energy, and the energy required varies depending on the type of food you eat. In this post, we'll explore the concept of TEF in more detail, and how it relates to high-protein, high-vegetable, and high-fiber meals.
To understand TEF, it's important to know that your body requires energy to carry out various processes, including digesting food. According to Dr. Scott Kahan, the Director of the National Center for Weight and Wellness, "the digestion, absorption, and metabolism of food requires energy, and that energy expenditure is the thermic effect of food." In other words, when you eat, your body has to work to break down the food into its component parts (protein, carbohydrates, and fats) so that it can be used for energy, growth, and repair. This process requires energy, and the amount of energy required depends on the type of food you eat.
Research has shown that high-protein foods have a higher thermic effect than high-fat or high-carbohydrate foods. According to a study published in the journal Nutrition & Metabolism, "protein has a higher thermic effect than fat or carbohydrates, meaning that the body burns more calories digesting protein than it does digesting fat or carbohydrates." This means that if you eat a high-protein meal, your body will burn more calories during the digestion process than it would if you ate a high-fat or high-carbohydrate meal.
In addition to protein, high-fiber foods and vegetables also require more energy to digest. According to registered dietitian and nutritionist, Whitney English, "fiber and vegetables are harder to digest, so your body has to work harder to break them down." This extra work means that your body will burn more calories during the digestion process, which can help boost your metabolism and aid in weight loss.
So, if you're looking to boost your metabolism and burn more calories, consider incorporating high-protein, high-fiber, and vegetable-rich meals into your diet. As Dr. Kahan notes, "the thermic effect of food is one way to help regulate body weight and composition." By choosing foods that require more energy to digest, you can help your body burn more calories throughout the day.
References:
Kahan, S. (2015). The Role of the Thermic Effect of Food in Weight Management. Journal of the Academy of Nutrition and Dietetics, 115(4), 524–528. doi: 10.1016/j.jand.2014.12.014
Halton, T. L., & Hu, F. B. (2004). The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review. Journal of the American College of Nutrition, 23(5), 373–385. doi: 10.1080/07315724.2004.10719381
Johnston, C. S., Tjonn, S. L., & Swan, P. D. (2004). High-Protein, Low-Fat Diets Are Effective for Weight Loss and Favorably Alter Biomarkers in Healthy Adults. The Journal of Nutrition, 134(3), 586–591. doi: 10.1093/jn/134.3.586
Pelkman, C. L., Fishell, V. K., Maddox, D. H., Pearson, T. A. (2004). Maize- and Potato-Based Foods and Glycemic Control, Fasting Insulin, and Blood Lipids in Type 2 Diabetes. Journal of the American Dietetic Association, 104(5), 744–750. doi: 10.1016/j.jada.2004.02.018
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