Questions about the thermic effects of food
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emmab0902
Posts: 2,338 Member
Firstly, is the estimated thermic effect of food a stable measure ie does it vary from person to person or is it always the same eg is the TEF for protein always around 25% for everyone? Secondly, How much if at all do we need to factor this into our diet, particularly if we eat higher levels of protein?
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It varies based on the food. E. g. Celery has a higher TEF than sucrose. Exact numbers are not currently well-documented. When you get to the point where accounting for TEF becomes a concern, your diet should be so dialed in that you aren't using TDEE/BMR formulas any more, but actually know from experience what your gain/loss will be at a certain caloric intake with a general idea of your macronutrient breakdown. Otherwise, if your goal is weight loss, just ignore it and you will lose weight slightly faster than planned.
Just my 2c.0 -
Well, I learned something new today! I was familiar with the concept of TEF, but not with the acronym or associated factors. I always appreciate the opportunity to google something, so thanks!0
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Found this which is very interesting, especially the bit refuting the six meals a day myth.
http://www.shapesense.com/nutrition/articles/thermic-effect-of-food.aspx0 -
Found this which is very interesting, especially the bit refuting the six meals a day myth.
http://www.shapesense.com/nutrition/articles/thermic-effect-of-food.aspx0
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