Have you ever considered that simply eating can help you burn more calories? Similar to how high-intensity interval training (HIIT) results in a greater post-exercise calorie burn compared to steady-state cardio, certain foods possess an “afterburn” effect due to the energy your body expends during digestion. This phenomenon is known as the thermic effect of food (TEF).
The thermic effect of food refers to the amount of energy your body utilizes to digest, absorb, and metabolize the nutrients in the food you consume. By incorporating foods with a higher thermic effect into your diet, you can potentially boost your metabolism and accelerate your health and fitness objectives.
Understanding the Thermic Effect of Food
The thermic effect of food (TEF) represents the energy expenditure associated with the digestion, absorption, and metabolism of food. It is a component of your daily calorie expenditure, typically accounting for approximately 10% of your caloric intake when consuming a balanced diet. For instance, if you burn 2,000 calories daily, around 200 calories are used solely for processing food.
Certain food groups, notably protein and complex carbohydrates, exhibit a higher thermic effect compared to fats or simple carbohydrates. This is because the body needs to work harder to break them down, which translates to greater energy expenditure and calorie burning.
Several factors influence TEF, including the portion size of your meal, its macronutrient composition (protein, carbohydrates, and fats), and your age.
Alternative text: A balanced plate showcasing diverse macronutrient sources including lean protein, complex carbohydrates, and healthy fats.
How Macronutrients Affect the Thermic Effect of Food
The energy required to digest each macronutrient, known as its TEF, is expressed as a percentage of the energy it provides:
- Fat: 9 calories per gram; TEF of 0-5%
- Carbohydrate: 4 calories per gram; TEF of 5-15%
- Protein: 4 calories per gram; TEF of 20-30%
Protein emerges as the macronutrient with the highest thermic effect. Approximately 20-30% of the calories derived from protein are utilized for digestion and metabolism. This explains why high-protein diets offer a metabolic advantage over diets with normal or low protein levels containing the same total calories. Studies have also demonstrated that protein promotes satiety, helping you feel fuller for longer.
Tip: If you experience hunger shortly after breakfast, consider replacing your cereal with protein-rich options like eggs and oily fish to kickstart your metabolism and stabilize blood sugar levels, preventing mid-morning energy crashes.
Carbohydrates rank second in terms of thermic effect, with a TEF ranging from 5-15% depending on the source. Complex carbohydrates are often recommended in nutrition plans to provide sustained energy for workouts and daily activities. High-fiber carbohydrates digest more slowly and elicit a greater thermic response, while also delivering essential nutrients and vitamins.
Choosing wholegrain varieties of rice, pasta, and bread over refined white versions, where the vitamin-rich bran and germ are removed, can help you stay full for longer by minimizing blood sugar spikes and subsequent hunger pangs and energy dips. A 2017 study revealed that participants who substituted refined grains with whole grains increased their metabolism by over 92 calories per day.
Alternative text: A nutritious meal showcasing a sweet potato topped with tuna, offering a balanced source of complex carbohydrates and lean protein.
Tip: Replace your baked white potato with beans and cheese with a sweet potato topped with tuna for an energizing lunch that prevents the afternoon slump.
Dietary fats exhibit the lowest thermic effect, approximately 5-10%, and are the easiest to digest. While fats should be included in your diet, it’s crucial to select the right types. Fats play a vital role in maintaining healthy skin, hair, and nails, protecting organs, and regulating body temperature. They can also serve as an energy source and slow down the body’s insulin response to high-sugar foods.
Good sources of fat include avocado, salmon, nuts, egg yolks, and pumpkin seeds.
Tip: Substitute vegetable cooking oil with olive or coconut oil for a healthier fat alternative.
The Importance of the Thermic Effect of Food
Understanding the thermic effects of protein and other food groups is crucial for those aiming to lose body fat or build muscle. When you overeat, the body is least likely to store excess calories from protein due to its higher thermic effect, followed by carbohydrates, and lastly, dietary fats. This underscores the importance of protein in weight regulation. Aim for at least 1.8g of protein per kg of body weight as part of a balanced diet incorporating whole foods and vegetables to support your goals.
Avoid Quick Fixes!
Resist the temptation to follow low-carb or low-fat diets for rapid weight loss. Restricting entire food groups is unsustainable and ineffective in the long run.
Your body compensates for a calorie deficit by slowing down your metabolism and clinging to every calorie, storing it as fat.
The key is to create a healthy and balanced calorie deficit for sustainable, long-term results. Incorporating more protein-rich foods (at the right time) with a higher thermic effect, such as lean meat, fish, eggs, and legumes, will keep your body working efficiently, allowing you to reap the afterburn benefits throughout the day.
