Does Thermic Effect of Food Help to Burn Fat?

“Visit MRC Eugene to Learn How to Lose Weight and Not Muscle”

While the thermic effect of food is the energy needed above resting metabolism for digestion, it does not independently burn fat. Instead consuming high-TEF protein increases your overall calorie burn, which supports your weight loss efforts by reducing net calories available for storage. This is the metabolic cost that limits total fat gain, and protein is a superior macronutrient that requires the most energy, as this high-thermic foods forces your body to work harder.

High-TEF proteins increase fullness sooner and longer, as well as boosts metabolic rate more than low-TEF, high-fat or high-sugar foods and reduce the risk of overeating. However, while TEF foods are harder for your body to store as fat, consuming them in excess of your daily energy needs can still result in lipids stored in adipose tissue for reserve. On the other hand, dietary fat is very easily stored by the body as it only requires 3% of its energy to be converted to stored fat.

Protein-forward foods (chicken, eggs, fish, Greek yogurt, spinach, broccoli) require the most energy (up to 30%) to digest, absorb, and fuel gut bacteria to synthesize key nutrients, such as vitamin K and essential amino acids. Some common foods and drinks that can lead to fat storage are overly processed meats, refined carbohydrates, sodas, sugary drinks, and alcohol. Because they are most often highly processed, most fast foods have a low TEF and require less energy to digest than compared to whole foods and nutrient-dense options.

How to minimize muscle loss when losing weight...

When most people say that they want to lose weight, it is a bit of a misnomer. Most likely what they really mean is that they want to lose unintended fat gain. After all, your body weight includes both fat and muscle as well as water. Fact is, you almost always lose water weight first and that’s not by accident. As your body breaks down stored carbohydrates (glycogen) for energy, it release large amounts of bound water, particularly during the first couple of weeks of dieting. Plus healthy weight loss involves a consistent loss of fat rather than muscle and this becomes harder as you grow older. Although the human body generally does not lose muscle before fat, your body loses a combination of muscle and fat when faced with a calorie deficit. Moreover, if you are losing weight rapidly or failed to follow a protein-first eating pattern, up to 25% of the weight loss can come from existing muscle. Studies suggest that for every 10 pounds lost, roughly 2 to 3 lbs. come from muscle and not fat.

WHICH FOODS & DRINKS TRIGGER THERMOGENESIS?

Thermogenic foods and drinks increase body heat during digestion, and when paired with low-glycemic vegetables and routine exercise, contribute to overall calorie expenditure. Although not a magic bullet, foods that trigger thermogenesis for fat loss naturally increase your body’s core temperature and boost metabolism. Common TEF boosters include high-protein meats (chicken breasts, lean beef, tuna, salmon), fiber-rich whole foods (lentils, chickpeas, chia seeds), low-glycemic vegetables (Brussels Sprouts, broccoli, artichokes).

Proper hydration supports numerous metabolic processes that are considered necessary for burning fat. Although water is not a fat-burner itself, it helps to suppress appetite when consumed before meals and is essential for breaking down fats (lipolysis). Moreover, proper hydration supports sustainable weight management. Effective fat-burning drinks include green tea, black coffee, ginger tea, and lemon water. While beverages cannot replace exercise and a protein-forward diet, they can reduce calorie intake and boost metabolic efficiency.

In addition to TEF high-protein foods and drinks, there are a number of thermogenic boosters that raise body temperature by forcing your body to burn more calories to produce heat. Spices and peppers that contain capsaicin (chili peppers, cayenne, habanero) burn fat by increasing metabolism and curbing appetite. In fact, spicy foods naturally activate brown fat that can burn through “bad” white fat when generating body heat. Plus, capsaicin has been shown to increase fullness and peppers are linked to lower accumulation of abdominal fat.

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While certain foods increase metabolism, there are no negative-calorie foods. They simply do not exist. It is impossible to burn more calories digesting a macronutrient (e.g. – celery) than the total calories that food contains. Moreover, it is important to understand that the thermic effect of food is just one of the many components related to long-term weight management. Nonetheless, focusing on a personalized protein-forward menu plan will provide the TEF foods you need to burn stored fat. If you’re trying to decide whether a prescription-based weight loss plan or a more holistic metabolic weight loss program is right for you, contact MRC Eugene today. One of our weight loss coaches will be in touch to discuss how hormone imbalances, genetic factors and key lifestyle habits may have slowed your metabolism and led to unintended weight gain. After all, hormonal balance can be restored and disrupted metabolic rates can be reset with a personalized approach.