Thermic effect of food (TEF)

While cutting out carbs completely in favor of protein and fat is not a good idea, protein intake is important. Protein intake must be adequate to maintain muscle mass. Studies have shown that a high protein intake (30% of your caloric intake) will reduce lean mass loss compared to a lower protein intake during a restricted diet. The higher protein intake will also provide a relatively large thermic effect that may aid in a weight loss diet.[1]

Thermic effect of food (TEF) is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use[2]. A common number used to estimate the magnitude of the thermic effect of food is about 10 percent of the caloric intake of a given time period, though the effect varies substantially for different food components. Dietary fat is very easy to process and has very little thermic effect, while protein is hard to process and has a much larger thermic effect.[3]

Raw celery and grapefruit are often touted as having a negative caloric balance (meaning that you burn more calories digesting them than you gain eating them), because the thermic effect is greater than the caloric content; however, there is no research that supports this theory.

The thermic effect of food is increased by both aerobic training of sufficient duration and intensity, and by anaerobic weight training. However, the increase is marginal, amounting to 7-8 calories per hour. The primary determinants of daily TEF are the quantity and composition of the foods ingested.[4]

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[1] Lambert CP, Frank LL, Evans WJ. (2004) “Macronutrient considerations for the sport of bodybuilding.” Sports Med. 2004;34(5):317-27. PMID: 15107010

[2] Denzer, CM; JC Young (2003 September). « The effect of resistance exercise on the thermic effect of food. ». International Journal of Sport Nutrition and Exercise Metabolism 13 (3): 396–402. PMID 14669938. Retrieved 2010-08-10

[3] hristensen, Peter. « What is the thermic effect of food? ». Retrieved March 28, 2005

[4] Denzer, CM; JC Young (2003 September). « The effect of resistance exercise on the thermic effect of food. ». International Journal of Sport Nutrition and Exercise Metabolism 13 (3): 396–402. PMID 14669938. Retrieved 2010-08-10

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