If you are looking to rev up your metabolism and reach your weight loss goals, foods with high thermic effects are often used as an effective strategy. These foods work wonders by increasing your body's energy expenditure during digestion, making them perfect for anyone looking to shed those extra pounds.
From spicy peppers to lean proteins, we've got you covered with options that are not only delicious but also scientifically proven to give your metabolism a much-needed boost. So, if you're ready to supercharge your weight loss journey with these top foods that will help you achieve your goals.
Foods with high thermic effects are basically protein-rich foods that also contain lots of fiber.
What is the Thermic Effect of Food (TEF)?
Thermic Effect of Food (TEF) is the amount of energy expenditure beyond the basal metabolic rate resulting from the expense of digesting food for use and storage. It is sometimes referred to as Specific dynamic action (SDA) or Dietary-Induced Thermogenesis (DIT).
The chemical processes that occur in our body to convert food into energy are known as metabolism. For our bodies to move, think, and grow, they require this energy. The body's specific proteins regulate the chemical processes involved in metabolism.
The Thermic Effect of Food also includes heat generation from brown adipose tissue, that is triggered following a meal. Among the elements of metabolism are the thermic effect of diet, resting metabolic rate, and exercise components.
Although the effect varies significantly for different food components, a standard assessment of the thermic effect of food is roughly 10% of one's calorie intake. Therefore, for every 100 calories you eat, almost 10 of those calories are burned just to digest it.
15 Top Foods With High Thermic Effect
According to the Journal of Nutrition, carbohydrates and fats take 5% to 15% of the calories consumed and proteins take 20% to 30% of the calories consumed.
As per the research by the American Journal of Clinical Nutrition, most people's TEF lasts longer than six hours.
The thermic effect of foods can be used to our advantage to achieve the goal of weight loss. Having more protein and fiber-rich foods in the diet can increase the thermic effect.
Incorporating these foods with a thermic effect into your diet can not only help you burn more calories but also support weight loss efforts.
In this blog post, we will unveil the 15 top foods with a high thermic effect that can supercharge your metabolism and contribute to a more efficient calorie burn.
Get ready to discover delicious and nutritious options that will help you achieve your fitness goals.
1. Lean Meats
Lean meats are a source of high protein. Lean meats such as chicken, pork, turkey, and lean cuts of steak are good sources of protein. Lean meat, especially boiled meat is a great low-fat, low-calorie, low-sodium, and low-calorie source of protein that gives us vital nutrients all our lives which makes it a great option for anyone trying to stick to a balanced diet.
As fats have the least thermic effect, one should also consider the amount of fat involved. According to recent research, some varieties of meat such as poultry chicken also contain a high amount of saturated fat which gets stored in the body. In addition, edible oil, cheese, and butter contain high fats that are introduced into the food during its preparation negating its thermic effect and increasing LDL (bad) cholesterol levels in the body when consumed.
2. Eggs
Eggs have a high thermic effect due to their high protein content. However, the thermic effect of eggs can change depending on how they are cooked. Boiling and poaching eggs are healthy ways to cook them while frying and adding high-fat ingredients can decrease the thermic effect.
The number of calories in an egg varies depending on its size and how it is prepared. On average, a large egg contains around 72 calories. Eating eggs may support weight loss, especially if a person incorporates them into a balanced diet without adding any high-fat ingredients.
3. Milk and Yogurt
Low-fat dairy products, such as milk and yogurt, are also high in protein and calcium, which can help you burn more calories and fat. Consuming foods with a high thermic effect can help you lose weight because your body is spending extra calories to metabolize those foods
However, it's important to note that the thermic effect of food is just one aspect of a healthy diet and should not be the sole focus of your food choices.
4. Seafood and Fish
Seafoods, such as wild salmon, sardines, anchovies, shrimp, lobster, halibut, and mackerel, are all high in protein along with other nutrients. Consuming high-quality fish can help you burn more calories and fat.
Seafood is also naturally high in protein, and research shows that protein has the highest thermic effect. Therefore, incorporating seafood and fish in your diet can be beneficial for your weight management.
5. Nuts and Seeds
Nuts and seeds such as Flaxseeds, Cashew nuts, Almonds, Pistachios, Pumpkin seeds, and chia seeds are considered high thermic foods due to their protein, fiber, and healthy fat content.
It's important to note that while nuts and seeds are beneficial for weight loss, they are also high in calories and should be eaten in moderation.
Consuming a handful of the above-mentioned nuts and seeds per day is recommended and it can help you feel full and satisfied while also boosting your metabolism.
Additionally, it's important to incorporate a variety of nuts and seeds into your diet to ensure that you are getting a wide range of nutrients
6. Lentils
Lentils are an excellent source of soluble fiber, which can help you feel full and satisfied while also boosting your metabolism. When eating lentils, the protein and fiber combine for a relatively high thermic effect and high satiety.
All types of lentils have a high thermic effect, but some types may have a slightly higher thermic effect than others.
It is recommended to consume a variety of lentils to ensure that you are getting a wide range of nutrients.
7. Green tea
Green tea is considered a high thermic food due to its caffeine and catechin content. Green tea contains a compound called catechins, which can increase your metabolic rate and help you burn more calories. Caffeine also gives a temporary lift to the metabolic process.
Green tea does not contain significant amounts of protein, carbohydrates, or fats. One cup of green tea (245 grams) contains only 2 calories and 0.5 grams of protein. Green tea is mostly composed of water, and it gets its healthy reputation from its caffeine and catechin content, which can increase your metabolic rate and help you burn more calories.
Green tea is a great choice for people who want to boost their metabolism and lose weight without consuming additional calories from protein, carbohydrates, or fats.
Adding sugar or any other high-calorie substitute to the green can negate its thermic effect.
8. Tea and Coffee
Both tea and coffee are considered high-thermic foods due to their caffeine content. Caffeine is a naturally occurring substance commonly associated with coffee and tea that gives a temporary lift to the metabolic process, which can help you burn more calories.
Consuming foods with a high thermic effect can help you lose weight because your body is spending extra calories to metabolize those foods. Therefore, incorporating tea and coffee into your diet can be beneficial for your weight management.
However, it's important to note that adding sugar, cream, or other high-calorie ingredients to tea and coffee can decrease their thermic effect and add extra calories to your diet
9. Dark chocolate
Dark chocolate is considered a high thermic food due to its cocoa solids content. Dark chocolate with a higher percentage of cocoa solids (60-90% dark) is rich in minerals like iron, magnesium, and zinc, and it has a higher thermic effect than milk chocolate.
Incorporating dark chocolate into your diet can be beneficial for your weight management. However, it's important to note that dark chocolate is also high in calories and should be eaten in moderation.
10. Turmeric
Turmeric is considered one of the foods with a high thermic effect. This means that it takes more energy for your body to digest and metabolize turmeric than it does for other foods. This is because turmeric contains a compound called curcumin, which is a complex molecule that requires more energy to break down.
In addition, curcumin has been shown to increase the activity of brown adipose tissue (BAT), which is a type of fat that burns calories to produce heat. BAT is often referred to as "good fat" because it can help to boost your metabolism and promote weight loss.
Studies have shown that consuming turmeric can increase thermogenesis, which is the process of your body burning calories to produce heat. One study found that participants who consumed a meal containing turmeric burned more calories in the following 24 hours than those who did not consume turmeric.
Turmeric should be consumed in moderation. It is mostly consumed along with milk without added sugar increasing its thermic effect
11. Chili peppers
Chili peppers are considered high thermic foods due to their capsaicin content. Capsaicin is a compound found in chili peppers and paprika that can increase your metabolic rate and promote fat burning.
Capsaicin has been shown to increase metabolism and promote fat burning in many ways. For example, it can increase the body's production of heat, which requires energy. It can also increase the body's oxidation of fat, which is the process of breaking down fat for energy.
In addition, capsaicin has been shown to suppress appetite and increase satiety, which can help people eat less and lose weight.
12. Whole grains
Whole grains are considered high thermic effect foods due to their fiber content. Whole grains such as oatmeal, millet, brown rice, quinoa, and oats are high in fiber and have a high thermic effect.
Not only are whole grains high in proteins, but they also provide a good amount of carbohydrates and fiber. The low-fat content of whole grains contributes to their usefulness as dietary choices for managing weight.
13. Sweet potatoes
Sweet potato is a high thermic food. Sweet potatoes are high in fiber. Fiber is a type of carbohydrate that is more complex in structure and takes longer to digest compared to simple carbohydrates.
Sweet potatoes contain resistant starch. Resistant starch passes through the small intestine undigested and is fermented by the bacteria in the large intestine. Fermentation requires energy, which contributes to the thermic effect of sweet potatoes.
Sweet potatoes contain protein. Protein has a higher thermic effect than carbohydrates or fats.
In addition to being a high thermic food, sweet potatoes are also a good source of vitamins and minerals, including vitamin A, vitamin C, iron, calcium, potassium, and magnesium.
14. Citrus Fruits and Avocados
Citrus fruits and avocados are both high thermic effect foods. This means that your body uses more energy to digest and metabolize them than other types of food.
Citrus fruits are high in vitamin C and fiber, both of which contribute to their thermic effect. Vitamin C is involved in many metabolic processes, and fiber requires more energy to digest than simple carbohydrates. Avocados are high in healthy monounsaturated fats and fiber, which also have a thermic effect.
Eating citrus fruits and avocados regularly can help to boost your metabolism and promote weight loss. Additionally, these foods are packed with nutrients that are essential for good health.
15. Green Leafy Vegetables
Vegetables such as lettuce, cauliflower, kale, turnip cabbage, mushrooms, broccoli, cucumber, and spinach are foods with a high thermic effect. They are high in fiber. Fiber is a complex carbohydrate that takes more energy to digest than simple carbohydrates.
Green leafy vegetables contain a variety of nutrients that require energy to metabolize. These nutrients include vitamins, minerals, and antioxidants.
Green leafy vegetables have a low-calorie density. This means that they are low in calories but high in nutrients. This makes them a good choice for weight loss and weight maintenance.
Final Thoughts
Numerous factors, including calorie consumption, water intake, physical activity, metabolic rate, dietary choices, lifestyle choices, and medical problems, all have an impact on weight loss, therefore it's critical to take these factors into account holistically. Remember to consult with a nutritionist before making any significant changes to your diet.
We hope you found our blog post on the 15 top foods with high thermic effects to boost metabolism informative and helpful. By incorporating these foods into your diet, you can give your metabolism a natural boost and increase calorie burn.
Every little bit counts when it comes to maintaining a healthy weight and promoting overall wellness. So why not start adding these foods to your grocery list and enjoy the benefits of a revved-up metabolism? If you have any questions or want to share your experiences, feel free to reach out to us. Here's to a healthier, more energetic you!
