Also Known As
The thermic effect of food (TEF) is known as the amount of calories required to metabolize food products (in order to get their calories to the body), and ranges from 1-3% for carbohydrates and fats while it can reach 20% for protein. Some supplements modify TEF values.
Our evidence based analysis features 34 unique references to scientific papers.
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Q: Do I need to eat six times a day to keep my metabolism high?
A: Eating food six times a day, or very high meal frequency, does not seem to increase the overall metabolic rate more than simply eating three times a day. If such a meal frequency can help you feel better on a diet then it can be useful but it alone won't cause weight loss or prevent weight gain.
Read full answer to "Do I need to eat six times a day to keep my metabolism high?"
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|
|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.
|Green Tea Catechins||
All comparative evidence is now gathered in our A-to-Z Supplement Reference.
The evidence for each separate supplement is still freely available here.