Let’s assume you had chole chawal for lunch, which was around 500 kcal, and the thermic effect of food (TEF) for this meal is 20%. This means you’ll burn 20 percent of 500 kcal, which is 100 kcal, to digest and absorb nutrients from chole chawal. So, net net, you consumed 400 calories after accounting for the 100 calories burned during digestion.
Now, the 20% tef was just an example, but the concept of TEF is this…. foods that are harder for the body to digest and absorb will have a higher TEF. For instance, protein has a tef of 20%, carbs have a tef of 5 to 10%, and fats have the lowest TEF.
This is when you consumed any macronutrient in isolation however this isn’t the case always. And, in case of high protein mixed meals, the TEF could even be higher than protein.
Looking to achieve your fitness goals?
We offer personalized nutrition & training plans tailored for fat loss, muscle gain, or any other health goal. Click below, fill out the form, and reach your fitness goals much faster than most people.
On the other hand, foods that are easy to digest, have the lowest tef, like the ones made from refined flour and other processed foods.
So, the practical takeaway here is that if you want to maximize calorie burn through eating alone, opt for high-protein meals like soya pulao, chicken rice, tofu sandwich etc.
However, even after doing this, the TEF accounts for just 10-15% of your total daily energy expenditure.
This means that for fat loss, relying on TEF alone won’t be enough. You’ll also need to control your food intake (10-15% less than maintenance), aim for 8,000 to 10,000 steps a day, and incorporate strength training into your routine.
Leave A Comment