What is TEF?
Did you know your body burns calories just by digesting and absorbing the food you eat? This process is called the Thermic Effect of Food (TEF), and it plays a vital role in your overall metabolism. In fact, TEF can account for up to 10% of your total daily calorie burn.
Not all foods are created equal when it comes to TEF. Some foods require more energy to process than others, and this difference can have a significant impact on your metabolism and fat loss goals. Let’s explore how TEF works, why protein reigns supreme, and how you can use it to your advantage.
How Does TEF Work?
TEF is the energy your body uses to digest, absorb, and metabolise the nutrients in your meals. It’s essentially your digestive system at work, burning calories just to process food.
The energy required varies depending on the macronutrient:
Protein: Burns 20-30% of its calories during digestion.
Carbohydrates: Burns 5-10% of its calories.
Fats: Burns just 0-3% of its calories.
Example:If you eat 100 calories of protein, your body uses 20-30 calories just to digest and process it. That’s a significant difference compared to carbs or fats!
Why Protein is King for TEF and Satiety
Protein has the highest thermic effect of all macronutrients, making it a metabolism booster and a key player in fat loss. Here’s why it’s so powerful:
1. Higher Calorie Burn
Protein requires more energy to digest, which means you burn more calories compared to eating carbs or fats.
2. Satiety
Protein keeps you fuller for longer because it takes more time to digest. This helps reduce hunger and prevent overeating.
3. Muscle Maintenance
Protein supports muscle repair and growth, which is crucial for maintaining a higher Resting Metabolic Rate (RMR). Muscle is metabolically active tissue, so the more you have, the more calories you burn—even at rest.
Practical Tips to Maximise TEF in Your Diet
Here are simple ways to leverage TEF for better metabolism and fat loss:
1. Prioritise Protein-Rich Foods
Focus on protein sources like lean meats, fish, eggs, Greek yoghurt, tofu, lentils, and beans.
Action Step: Aim for 1.6–2.2g of protein per kg of your target body weight daily.
2. Choose Whole Foods Over Processed Options
Unprocessed foods require more energy to digest, which naturally increases TEF.
Example: A baked potato has a higher TEF than crisps made from the same potato.
Action Step: Opt for whole, nutrient-dense foods whenever possible.
3. Spread Protein Intake Throughout the Day
Distributing protein across meals ensures a consistent thermic effect and supports muscle recovery. The total amount of protein over the day is far more important, however it's prudent to eat regular meals with protein in them.
Action Step: Include 20-40g of protein in each meal and snacks if needed.
4. Add Fibre-Rich Foods
High-fibre foods like vegetables, fruits, and whole grains require extra work for digestion, indirectly increasing TEF.
Action Step: Fill half your plate with fibre-rich options like leafy greens, broccoli, or sweet potatoes.
Meal Plan Example to Maximise TEF
Here’s a sample meal plan designed to optimise TEF:
Breakfast:2 scrambled eggs with spinach and smoked salmon, served with a slice of whole-grain toast.(~25g protein)
Lunch:Grilled chicken breast salad with quinoa, avocado, and mixed greens.(~30g protein)
Snack:Greek yoghurt with berries and a handful of almonds.(~20g protein)
Dinner:Baked salmon with roasted sweet potatoes and steamed broccoli.(~35g protein)
Evening Snack (Optional):Cottage cheese with cucumber slices.(~15g protein)
Key Takeaways
TEF Matters: The Thermic Effect of Food contributes to your daily calorie burn and can be influenced by your food choices.
Protein is Key: It has the highest thermic effect, boosts satiety, and supports muscle maintenance.
Whole Foods Win: Unprocessed, nutrient-dense options naturally increase TEF.
Small Changes Add Up: Consistently prioritising protein and whole foods can significantly impact your metabolism over time.
The Metabolic Method Perspective
At Metabolic Birmingham, we believe that small, strategic changes to your diet can lead to big results. By understanding TEF and incorporating high-protein, whole foods into your meals, you can optimise your metabolism and achieve sustainable fat loss.
💡 Want to learn how to build a diet tailored to your metabolism? Contact us today to start your personalised nutrition journey!
Comments