Thermic Effect of Food

Thermic Effect of Food (TEF)

The body utilizes varying amounts of energy to effectively process each of the three primary macronutrients, a fascinating phenomenon commonly referred to as the thermic effect of food (TEF).

Among these essential macronutrients, it is noteworthy that protein exhibits a significantly higher TEF when compared to both carbohydrates and fats. Specifically, it is estimated that around 20–30% of the calories consumed from protein are actively expended during the intricate processes of digestion and metabolism.

In stark contrast, carbohydrates only witness a modest 5–10% of their total calories being expended during the digestive process, while fats experience a considerably lower range, typically falling between 0–5%.
This higher energy expenditure associated with protein makes it a highly valuable ally for individuals who are diligently looking to achieve effective weight loss.

Carbohydrates are second place: TEF

Increasing protein intake can contribute to a greater lean body mass, which in turn can elevate the total number of calories that are burned at rest, even when the body is not actively engaging in physical exercise or strenuous activities. Research suggests that individuals adhering to a higher protein and lower calorie diet tend to lose fat while successfully preserving muscle mass throughout the entire duration of the weight loss process.

For optimal health and overall well-being, the recommended intake of protein typically falls within the range of 10–35% of total daily caloric intake to support various essential bodily functions. However, it’s essential to note that individual protein needs can vary greatly from person to person, influenced by several factors such as age, activity level, and overall health status.

Therefore, it is important for each individual to carefully assess and evaluate their specific dietary needs along with personal preferences when considering protein consumption as an integral part of a comprehensive weight loss strategy tailored to their unique lifestyle.