The thermic effect of food is a term that describes the energy our bodies expend when we ingest food. There are some foods that burn more calories. The thermic effect of foods that burn more calories will differ depending on what a meal consists of: Fat, carbohydrates, and protein are factors that influence the thermic effect of a meal.
Foods That Burn More Calories
Food is consumed when we bite, chew, and swallow. It is then processed when we digest, transport, metabolize and store it. Burning calories expends energy, but all calories are not equal. The size, frequency, and composition of meals all have an influence on the thermic effect.
…all calories are not equal. The size, frequency, and composition of meals all have an influence on the thermic effect.
Meal size is a factor. The amount of calories for each meal will correlate with meal volume provided that the amount of protein, fat, and carbohydrates is about the same for each meal. If more nutrients are consumed then more energy is needed to process them.
A person will burn five to ten percent of calories consumed because of the thermic effect.
The thermic effect is greater when a fixed number of calories are consumed during a single meal instead of eating a number of smaller meals. One study showed that the thermic effect of food was about 2% higher when a fixed number of calories were had during a single meal.
Proteins are the Best Foods that Burn More Calories
The thermic effect varies depending on the amount of fat, carbohydrates, and protein that are in a meal.
Protein is difficult for the body to digest. As much as 30% of the calories contained in protein can be burned during digestion.
Protein is the macronutrient that requires the most energy to digest. Protein is difficult for the body to digest. As much as 30% of the calories contained in protein can be burned during digestion.
Carbohydrates and Fats are Too Easily Digested
Simple carbohydrates such as sugar are digested easily and turned into energy. They are digested so easily that they require only about 3% of the calories that are taken in. More energy is required to digest complex carbohydrates, and they are recommended above simple carbohydrates.
Both carbohydrates and fat burn about 5% of the calories that are consumed.
Fat is also easy to digest and should be eaten infrequently. Both carbohydrates and fat burn about 5% of the calories that are consumed.
Irregular meal patterns have a negative effect on the thermic effect. A regular schedule is more beneficial, so if you are in the good habits of eating three meals per day do not change the number. Stick to a pattern that maintains the same number of calories.
Thermic Effect of Foods: What It All Means
Choice matters, and every little bit helps. Any advantage is good, and if choices can be made to eat foods that burn more calories and aid weight loss, then why not make those choices?
Knowing about the thermic effect and the foods that burn more calories will make weight loss a bit easier.
Living life larger than ever,
My Bariatric Life
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