Losing Weight with the Thermic Effect of Food (TEF) Trying to lose weight? You probably already know which foods are fattening, but how about foods actually help you burn fat? Yes, such foods exist, and they are those that pump up your metabolism, making your body burn more energy to digest, absorb, and distribute nutrients to your cells. This process is what we call the thermic effect of food, or TEF. Around 5 to ten% of your everyday energy requirements go to processing the food you eat. Remember, however, that not all foods are same, making some foods having a higher or lower TEF than the others. Carbs, Fats, and Proteins In general, proteins are much harder to digest in comparison to carbohydrates and fats. You’ll have to burn up to 30% of the calories contained in lean protein foods in order to process them, making proteins number one in terms of TEF. Next to protein are carbohydrates. Carb-rich foods have a thermic effect that ranges between 15-20% of the calories they contain. Fats have a thermic effect of only between 2 and 3%, making them the most easily digested macronutrient among the three. This indicates that eating fatty foods will give you a net caloric gain of 97 to 98%, compared to lean protein’s 70%.
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Superior-quality Protein
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High-quality protein foods not only have a high TEF, but are also more satisfying, enabling you to manage your in-between-meal cravings better. This is because protein has an ability to stabilize blood sugar levels, preventing those quick and sharp ups and downs in blood glucose that are connected to hunger. The secret, of course, is choosing the right proteins to include in your diet. Among your best sources of proteins, if you’re looking for high TEF, are sardines and salmon, which are abundant in heart-healthy omega-3 fatty acids; lean chicken, beef, turkey, and pork; and tuna. Based on research, tuna helps reduce the amount of the metabolism-slowing hormone, leptin, in your blood. High-fiber Carbohydrates Experts recommend increasing high-fiber carbohydrate intake as a way to rev up metabolism. Examples of high-fiber carb foods with a high TEF are whole-grain bread, grapefruit, sweet potatoes, and oranges. Metabolic Boosters Caffeine and some spices are found to extend and build up the thermic effect of high-thermic foods. For example, capsaicin (found in chili peppers and paprika), increases not only your metabolic rate, but also the amount of fat-metabolizing enzymes you produce, both while decreasing your cholesterol absorption rate. Caffeine is also known to give your metabolism a quick lift. Indeed, weight loss is not just about exercising more or cutting back on your food intake. It also involves wise food choices, especially when you know which foods can actually help you achieve your target weight faster.