preloder

Thermogenic value of food

The foods
you eat trigger the metabolic process and require an expenditure of energy to
digest, absorb and transport the food’s nutrients to your body’s cells. This
overall process of stimulation is known as the thermic effect of food, or TEF.
Five to 10 percent of your body’s daily energy requirements go into processing
the foods you eat. Not all foods are created equal, and some foods have a
higher thermic effect than others.

As a
general rule, your body expends more energy, or calories, to process proteins
than it does to eat and digest carbohydrates and fats. You’ll burn up to 30
percent of the calories in lean-protein foods just to process them, putting
proteins at the top of the list in terms of thermic effect. Of the other two
macronutrients, carbohydrates require the next highest expenditure of energy to
process. Their thermic effect averages between 15 and 20 percent of the
calories in those foods. Most easily digested are fats, which have a thermic
effect of only 2 to 3 percent. This means that your net caloric gain from fats
averages 97 to 98 percent of their total calories, compared with a net caloric
gain of about 70 percent of the calories in lean protein.

Some spices
and caffeine tend to prolong and enhance the thermic effect triggered when you
consume high-thermic foods. Capsaicin, found in chili peppers and paprika, not
only bolsters your metabolic rate, but it also decreases cholesterol absorption
and increases the enzymes that metabolize fat, Irby says. Caffeine also gives a
temporary lift to the metabolic process.

The
thermogenic effect after food is the stimulation of metabolism and therefore
increased heat production that occurs from 1 to 3 hours after a meal as a
result of the processing of food in the stomach and intestine And the
processing of nutrients in the blood and body cells.

 the thermogenic value is the energy that body
used to digest the food, perform the associated metabolic responses and the
storage of food example the harder the food is to digest the harder the
thermogenic value of that food.

High
Thermogenic foods( aids fat burning)

Proteins

 Fibre

 Omega 3 fatty acids

Low
Thermogenic foods ( results in fat storage)

Carbohydrates

 Saturated and Trans fats

 Solid foods have higher thermal unique value
than liquid foods with the same macro nutrient composition due to the greater
energy cost of digestion

 example full fruits should be preferred over
fruit juices

from BFY Sports & Fitness Blogs http://bit.ly/2ZYt4w6
via Protein Shake recipes High protein food list WORKOUT ROUTINES FOR BEGINNERS High Protein Diet

X