How is the heating effect of food and weight loss possible?

Thermal effect of food and weight loss

Some foods require a lot of calories to eat. And many famous diets are based on the same principle, which aims to maintain or reduce body weight.

In fact, maintaining weight is just a matter of energy balance.

Energy balance is achieved when the number of calories consumed equals the number of calories burned. Consuming less energy (excessive) energy leads to weight loss, over consumption.

Three factors influence the rate of energy expenditure in the body.

Thermal effect of food is the number of calories needed to digest, transport, and integrate food.

The level of basal metabolism is the number of calories a organism needs to maintain vital activity at rest.

Physical activity - How much calories are spent in daily activity and sports activities.

By managing these factors, you can significantly reduce the effectiveness of weight loss without having to set tight limits and achieve long-term results.

Thermal effect of food (TEF)

Weight loss Thermal effect of food (TEF) is the energy required to digest, transport, and integrate food. Up to 10% of the total energy expenditure of the body is consumed by different amounts of energy, depending on the overall product.

The heating effect of fat is about 3%. In the case of affiliates, fat is the cheapest form of energy.

Carbohydrates are more difficult to digest. Their TEF is about 7 7%.

Proteins are the most difficult to metabolize. Thermal effect of protein is close to 30%.

By choosing the right diet and following simple principles, you can increase the percentage of energy you spend on digestion. Therefore, without changing the calorie content of your diet, you will get important results.

Regular food

It has been experimentally proven that metabolism depends on the frequency of food intake. And, as a result, it affects a person's weight and other indicators of his physical health Weight loss .

Studies have shown that eating excessively can lead to overweight. Scientists have compared the absorption performance of people who regularly eat (study participants eat 3 to 9 times a day) and stable eating habits (5-6 times a day at stable times). foods). The thermal effect of the food, irrespective of its composition, was higher in regular eaters. This means that regular bodybuilders spend more and more energy on digesting food. Therefore, metabolism is accelerated.

Spicy food

Spicy food really accelerates metabolism. Spices that increase TEF include chili peppers, horseradish, mustard, cinnamon, fennel, garlic, ginger, ginseng, gorena, turmeric Weight loss .

Hot peppers and very spicy foods can cause a 20% increase in metabolism for 30 minutes. In a 2003 study, Thai women were offered sugar drinks after drinking 5g of fresh chili peppers. The rate of insulin release and glucose metabolism was measured. In the control measure, women first drank sugar without using black pepper. As a result of the research, a clear relationship was found between the consumption of pepper and the increase in metabolism levels that occurred within minutes of the entry of pepper into the body.

Protein

Lately, there has been a lot of focus on protein, both because of its nutritional properties and its high thermal effects and ability to burn fat.

It is now a proven fact that the thermal effect of protein is significantly higher than that of fat and carbohydrates. As mentioned earlier, the thermal effect of proteins is close to 30%. This means that about 30% of the calories consumed with protein are spent on the processing of protein consumed by the body, and only 70% is absorbed.

This feature is probably associated with the absence of specialized storage for protein in the body. The maximum energy required to metabolize a protein does not affect weight in the short term, but it is important clinically and statistically for a period of several months or years. Exercise also shows that a high protein diet gives more sense of fullness than a low protein diet.

Scientists in Denmark conducted a study in which they found energy consumption (basal metabolic rate) in young, healthy, overweight and obese men who consumed 1–2 degrees of fat, soy protein, and carbohydrates. ). The results of the study suggest that replacing protein (animals or soy) with 17-18% of carbohydrates increases daily energy consumption by 3%, and soy protein substitution increases by 2% with animals. Is.

Studies by Greek scientists suggest that a high-protein diet leads to increased metabolic rates during the week for both thin women and obese women. Participants of the same program on a diet with a small amount of protein, but the amount of fat, despite the same nutrient intake, showed a decrease in metabolic rate, Despite being a single piece of nutrition and calorie content.

Thermal effect of water

Drink more water! Probably every one of us has heard this many times. But not everyone knows that there is a scientifically proven link between increasing water intake and increasing metabolic rate.

Studies in Germany show that immediately after the use of about 500 ml of water, the metabolic rate increased among the study participants. In healthy men and women, this is about 30%, and 30-40 minutes. Based on that, scientists have suggested that consuming 1.5 liters of clean water a day allows you to burn 17,500 kilos a year, weighing 2.5 kilograms.

Consumption of about 40% of calories is related to the body's need to heat the body intoxicated. The remaining 60% is mostly spent on restoring the balance. Scientists found that with the consumption of saline and highly mineral fluids, the increase in metabolic rate was significantly lower.

Green tea

Green tea is a powerful stimulant of metabolism due to its caffeine and catechin. According to recent data, the thermogenic effect of green tea cannot be fully explained by the caffeine contained in it, as it is more than the effect of consuming the same amount of pure caffeine.

Green tea accelerates the process of weight loss by accelerating fat loss through the liver (thermogenic effect), suppresses lipase (an enzyme that catalyzes the absorption of fat in the digestive tract), and suppresses appetite. Is. Recent studies have shown that green tea helps to lose weight for overweight people by increasing their metabolic rate and fat oxidation rate.

The result: foods with a high heating effect

Thermal effect is a measure of the amount of energy needed to digest a particular diet. This affects metabolism and increases energy consumption when consumed.

There is a certain number of thermogenic foods that increase body temperature and increase the body's ability to burn fat with calorie deficit.

Combining this type of diet with organized training, diet and calorie count is key to achieving lean, strong and athletic fitness for your body.