The time and how much food the body is intaking affect how much the body will burn. When a person chews more and eats slowly, it increases the rate of TEF. However, there are conflicting results on whether skipping meals or having a scheduled eating routine can decrease or increase TEF. However, it was seen that a 10% increase in TEF was noticed in high-protein meals and low on medium protein meals. However, the effect is only limited to the meal; it does not change the body’s metabolism for the long term. On the contrary, there was an increase of 17% in TEF when people consumed a high carbohydrate, high-fat, and high-protein meal.
In addition, a few dietary fats like medium-chain triglycerides also raise the rate of TEF for a little while. Unprocessed food rich in dietary fiber required increased energy to break down nutrients, thus boosting the TEF level compared to highly processed foods. Hence, if a person is looking to increase the rate at which calorie burn in their body with TEF, they need a protein-rich balanced diet with fats and carbs combined with healthy-nutrient food choices.
Sources of food that increases TEF
When TEF is high, the body’s metabolism is high, thus helping the body reduce fat. Hence, people who are looking to reduce weight can find increase the thermic effect of food beneficial. Fortunately, it is easy to increase TEF by consuming protein-rich food. Some of them are lean meats, eggs, coconut oil, legumes, and green tea.
Lean meat like turkey, chicken, fish, and beef has a high amount of protein, thus influencing TEF in the body. Eggs are another protein-rich diet that is an excellent complement to the chicken. In contrast, coconut is high in medium chain triglyceride (MCTs) and increases the thermic effect of food up to 12%. Legumes are plant-based food, thus a high source of protein. In addition, they are also a good fiber source. On the other hand, green tea and caffeine also help boost metabolism, which further helps in weight loss.
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