What is the Thermic Effect of Food (TEF)?

More about What is the Thermic Effect of Food (TEF)?

The thermic effect of food, also known as diet-induced thermogenesis (DIT) or specific dynamic action (SDA), refers to the increase in metabolic rate that occurs after eating. It represents the amount of energy required to digest, absorb, transport, and store the nutrients from food . TEF accounts for approximately 10% of the total daily energy expenditure in healthy adults eating a mixed diet . However, the actual TEF can vary depending on factors like age, meal timing, and the macronutrient composition of the meal . Check here at https://macrodiet.co.uk/

TEF of Different Macronutrients
The thermic effect differs for each macronutrient:
• Protein: 20-35% of calories burned through processing
• Carbohydrates: 5-15% of calories burned through processing
• Fat: 0-5% of calories burned through processing
So protein has the highest thermic effect, followed by carbohydrates, while fat has the lowest. This means that for every 100 calories of protein consumed, 20-35 calories are used just to process it .
Factors Affecting TEF
Several factors can influence an individual's TEF:
• Meal size: Larger meals tend to have a higher thermic effect than smaller, more frequent meals
• Macronutrient composition: High-protein and high-carbohydrate meals have a greater thermic effect than high-fat meals
• Age: TEF may decrease with age
• Physical activity level: Exercise can increase TEF
• Genetics and individual variation
Importance of TEF
Understanding the thermic effect of food can be useful for weight management. Consuming foods with a higher thermic effect, like lean proteins and complex carbohydrates, may help slightly boost overall calorie expenditure. However, TEF is just one component of total daily energy expenditure, alongside resting metabolic rate, non-exercise activity thermogenesis (NEAT), and exercise. A balanced approach considering all these factors is important for overall health and weight management.