04/05/2025
THE THERMIC EFFECT OF FOOD:
The thermic effect of food (TEF) refers to the increase in metabolic rate after ingestion of food. It's the energy expended by our bodies to process and utilize the nutrients in our diet.
Factors Influencing TEF
1. *Macronutrient composition*: Different macronutrients have varying thermic effects.
- Protein: High thermic effect (15-30%)
- Carbohydrates: Moderate thermic effect (5-10%)
- Fat: Low thermic effect (0-5%)
2. *Food quality*: Whole, nutrient-dense foods tend to have a higher thermic effect than processed foods.
3. *Individual variability*: TEF can vary from person to person, depending on factors like age, s*x, and body composition.
Importance of TEF
1. *Weight management*: TEF can contribute to weight loss or maintenance.
2. *Metabolic health*: A higher TEF may be beneficial for metabolic health.
Practical Applications
1. *Protein-rich diets*: Can increase TEF and support weight loss.
2. *Balanced meals*: Eating a balanced diet with a mix of macronutrients can help optimize TEF.
The thermic effect of food is an important aspect of nutrition and metabolism.
Here's a list of foods with high thermic effect:
Protein-Rich Foods
1. *Lean meats*: Chicken breast, turkey breast, lean beef
2. *Fish*: Salmon, tuna, tilapia
3. *Eggs*: Whole eggs, egg whites
4. *Dairy*: Greek yogurt, cottage cheese, milk
5. *Legumes*: Lentils, chickpeas, black beans
6. *Nuts and seeds*: Almonds, walnuts, chia seeds
Other Foods
1. *Green tea*: May increase thermogenesis and boost metabolism
2. *Spicy foods*: Containing capsaicin (e.g., chili peppers) may increase thermogenesis
3. *Citrus fruits*: Oranges, grapefruits, lemons may have a thermogenic effect
Foods with High Thermic Effect due to Fiber and Water Content
1. *Leafy greens*: Spinach, kale, broccoli
2. *Cruciferous vegetables*: Cauliflower, Brussels sprouts, cabbage
3. *Fruits*: Apples, berries, citrus fruits
These foods can help increase your metabolic rate and support weight management.
Unani Medicine AYUSH - UNANI UNANI-Hidden Treasure of Health Syed Abdul Rasheed Al-farooque unani medical college, indore (madhya pardesh)
