When referring to the thermic effect of food, it means the increase in the metabolic rate, which helps the body convert calories to heat after ingestion of food. It is a known process that when a body consumes food, a part of the calories or energy is used to absorb, digest, and store nutrients in the body. Thus, because of the thermic effect of food, after consuming calories, the rate at which the body burns calories increases to a certain level.
There are no fixed values when it comes to measuring the values of the thermic effect of different nutrients. This is mainly because the result extracted from each study is different. However, some accepted parameters worldwide include protein being burned up to 20âˆ’35%, carbohydrate 5âˆ’15%, and fats 0âˆ’5% through the processing of calories. Hence, if a person consumes 200 calories of protein, their body will use around 40-70 calories of indigestion. Moreover, the TEF estimates up to 10% of the calorie intake, but the number may vary on meal timing, age, and the macronutrient composition. When TEF is high, the body’s metabolism is high, thus assisting the body decrease fat. The main sources of food that can help in increasing TEF in the body include lean meat, eggs, legumes, coconut oil, and green tea. There is also a resting metabolic rate or RMR, representing the amount of energy used when the body is at rest. The TEF is related to RMR as it is the increased RMR after the body consumes food.
There are a lot of misconceptions about the factors that affect TEF. For example, some individuals believe that eating a large breakfast can increase the calorie burn rate in their bodies and induce weight loss. However, studies showing the effect of breakfast on body weight are usually inconclusive. In addition, few caffeine and spices have shown a slight uptick of TEF but are not exactly the miracle burner of calories in the body. What creates an impact are the physiological factors.
First is the body weight. The response may get slowed for people with obesity and insulin-resistant tissues, thus contributing to the increased body fat. In contrast, some studies have shown that exercise can increase TEF regardless of the body’s composition and age. In addition, three studies have also shown that TEF decreases as one ages. For instance, TEF was 1% percent lower in older people when compared to ones ranging between 18-35 years of age
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