Wellness
The Thermic Effect of Food Explained
Discover how the food you eat can increase your metabolism. The thermic effect of food is the energy used to digest and process what you consume.
What is it?
The thermic effect of food (TEF), or diet-induced thermogenesis, is the energy your body expends to digest, absorb, and metabolize the nutrients from food and drinks. It accounts for approximately 10% of your total daily calorie expenditure. Different macronutrients have varying thermic effects. Protein has the highest TEF, burning 15-30% of its calories during digestion. Carbohydrates have a moderate effect at 5-10%, while fats have the lowest, at only 0-3%. This means your body works harder and burns more calories to process protein compared to fats and carbohydrates.
Why is it trending?
The thermic effect of food is a popular topic in nutrition and fitness because it offers a strategic way to boost metabolism. The concept of burning extra calories simply by choosing certain foods is appealing for weight management. As people become more interested in optimizing their health and body composition, TEF provides a practical approach to slightly increase daily energy expenditure without extra time in the gym. The focus on high-protein and whole-food diets aligns perfectly with leveraging TEF, making it a trending strategy for those looking to enhance their fitness results.
How does it affect people?
Understanding TEF can help people make more informed dietary choices to support their metabolic health and weight goals. By incorporating more foods with a high thermic effect, such as lean proteins (chicken, fish, legumes) and fiber-rich complex carbohydrates (whole grains, vegetables), individuals can modestly increase their daily calorie burn. This can contribute to long-term weight management, especially when combined with regular exercise and a balanced diet. While not a magic bullet for weight loss, optimizing TEF is a useful tool within a holistic approach to health, potentially aiding in satiety and making it easier to maintain a calorie deficit.