Summary of Thermic Effect of Food
Primary Information, Benefits, Effects, and Important Facts
Some of the calories in the food you ingest will be used to digest, absorb, and metabolize the rest of the food, and some will be burned off as heat. This process is known under various names, notably diet-induced thermogenesis (DIT), specific dynamic action (SDA), and thermic effect of food (TEF).
TEF represents about 10% of the caloric intake of healthy adults eating a standard mixed diet, but your actual number will depend on several factors, which include your lean body mass and the size and composition of your meal. The energy required to digest each macronutrient (its TEF) can be expressed as a percentage of the energy provided by this macronutrient:
Fat provides 9 food calories per gram, and its TEF is 0–3%.
Carbohydrate provides 4 food calories per gram, and its TEF is 5–10%.
Protein provides 4 food calories per gram, and its TEF is 20–30%.
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Human Effect Matrix
The Human Effect Matrix looks at human studies (it excludes animal and in vitro studies) to tell you what supplements affect thermic effect of food.
|Grade||Level of Evidence [show legend]|
|Robust research conducted with repeated double-blind clinical trials|
|Multiple studies where at least two are double-blind and placebo controlled|
|Single double-blind study or multiple cohort studies|
|Uncontrolled or observational studies only|
Level of Evidence
? The amount of high quality evidence. The more evidence, the more we can trust the results.
Magnitude of effect
? The direction and size of the supplement's impact on each outcome. Some supplements can have an increasing effect, others have a decreasing effect, and others have no effect.
Consistency of research results
? Scientific research does not always agree. HIGH or VERY HIGH means that most of the scientific research agrees.
|-||- See study|
|Minor||- See study|
|-||- See study|
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Frequently Asked Questions and Articles on Thermic Effect of Food
Things to Note
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