Have you ever heard of the thermic effect of food? The process of digesting, absorbing and breaking down nutrients impacts your metabolism. Here’s how – when your body breaks down what you consume, some of the energy from the different macronutrients will be used for fuel and some of that energy will just be burned off. This is the thermic effect!

The Thermic Effect of Food:

Fat Loss Tip: Believe it or not, your body’s process of digesting and absorbing nutrients, and then breaking them down to be utilized for fuel has an impact on your metabolism.

When your body digests various types of macronutrients (protein, fat, carbohydrate), some of the energy (calories) will be utilized as fuel, but some of that energy (calories) will be lost as heat.

This is known as the thermic effect of food and is an important principle to understand, as foods that are higher protein require more energy to digest and metabolize than foods that are high in carbohydrates or fat. Although we don’t count calories, foods with a high thermic effect will increase your metabolic rate due to your body working harder to digest, process and utilize the food.

Lean protein foods, such as chicken breast, egg whites and fish, have the highest thermic effect at almost 30%. This means that if you eat 100 calories of chicken breast, almost 30 of those calories are burned off just to digest it, leaving the net caloric value at only 70 calories.

High fiber and complex carbohydrates, such as fibrous vegetables, brown rice, and oatmeal, have a high thermic effect of around 10% and fats have the lowest thermic effect at only around 3%. It should also be noted that along with fats, simple carbohydrates, such as white rice, bread, pasta, etc also have a low thermic effect and also store easily as fat.

As you can see, total caloric intake is not the sole factor contributing to fat loss.

The ratio of protein, carbohydrates, and fat does in fact make a difference, which is why you are learning to focus on both the quality (what you eat) and the quantity (how much you eat) of your food.

Do remember that even though lean protein and high- fiber carbohydrates are less likely to be converted to body fat due to their high thermic effect, if you consume too much of any food, whether fat, carbohydrate, or even protein, it will still be stored as fat.

The ultimate fat burning nutrition plan consists of eating several small meals throughout the day that consist primarily of foods with a high thermic effect (protein and fibrous carbohydrates/veggies).

 

 

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