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thermic effect of food

Once food is eaten, is divided into its constituent nutrients such as carbohydrates, proteins and fats. Our body is smart enough to recognize each of the deep mixing and treats them separately. Carbohydrates, proteins and fats are subjected to a different distribution process that requires different amounts of energy.

From some of our previous blogs, we now know that the daily energy expenditure consists of three components: basal metabolic rate , thermogenesis and diet-induced energy cost of physical activity [

What is this diet induced thermogenesis? How is exactly the food we eat affects how we burn calories?

The diet-induced thermogenesis (DIT) is the production of heat that occurs after eating - contributing to the resting metabolic rate of the body. DIT is also called the thermal effect of food. Once food / ingested, swallowed the kick off certain processes occurred in the body to support ingestion, digestion and absorption of nutrients, and transporting blood. These processes require energy and heat is generated. This phenomenon of burning energy, associated with food consumption is the thermal effect of food.

While BMR contributes up to 70% of energy expenditure and physical activity up to 20%, DIT is the smallest component that accounts for only 3-10% of daily energy expenditure. However, it may play an important role in the development and / or maintenance of obesity.

How to increase you DIT

Two major factors affect thermogenesis

• Frequency of consumption of food
• Type of ingested nutrients

Frequency of meals -. As discussed under BMR, eating the same amount of calories through frequent small meals boosts the thermogenic effect compared to three large meals

Type of nutrient - Each nutrient ingested leads to the formation of energy molecules called ATP (adenosine triphosphate is a form of energy storage.). However, these molecules are formed energy cost (ie, the energy released as heat).

Based on this,

• Protein seems to require the most energy in the formation of energy resulting in a higher value DIT 20- 30%
• nutrients required Next energy is carbohydrates causes an increase in metabolic rate by 5 to 10%
• the fat causes less waste of energy with a value of 0-3% DIT

in simple words, this means that if you eat more protein, more calories will burn in order to form molecules of ATP which is favorable for weight loss.

protein-rich foods tend to increase metabolic rate. In addition, protein-rich foods provide more satiety, or fullness. Efforts to increase or even maintain higher percentage of fat-free mass / muscle / lean body require careful selection of good quality protein in the diet. Therefore, we can say that the protein plays a key role in regulating body weight through satiety related to diet-induced thermogenesis.

Although this may seem like a complicated for the common man to understand the concept, the main message is that different nutrients activate the metabolism of varying degree and including protein appears to have the effect more favorable by increasing the metabolic rate. So energy expenditure can be increased by altering this component of the diet.

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