The thermic effect of food (TEF) refers to the amount of energy required by the body to digest and process the food we eat. TEF is the energy expenditure that occurs during the digestion, absorption, and utilization of the nutrients in food. It accounts for approximately 5-10% of total daily energy expenditure and is influenced by several factors including the type, amount, and composition of food consumed. Foods that are high in protein, fibre, and spices tend to have a higher TEF compared to foods that are high in carbohydrates or fats. Increasing the thermic effect of food, it can potentially lead to an increase in overall energy expenditure and potentially aid in weight management. 

The thermic effect of food refers to the amount of energy required by the body to digest and process the food we eat. Certain foods have a higher thermic effect, meaning they require more energy to be digested, which can result in higher metabolism and ultimately, weight loss. 

Food is the fuel that keeps our bodies going, but it's not as easy as it sounds. Every day, people are discovering what they eat and how their bodies react to it. It's not rocket science to know that different types of foods have different effects on the human body, but explaining how and why our bodies safely respond to certain foods requires expert intervention. One area of ​​growing interest is the thermal effect of food (TEF). 

However, not all foods are created equal. How much or how little metabolic energy is expended depends to some extent on what you eat. Therefore, those who want to know how to burn fat quickly turn to thermal foods.  For example, fat is assumed to have the least thermal effect between 0 and 3% of the energy expended. The carbohydrate percentage is very high, 5-10%. That's nothing compared to proteins that rank highest at 20-30%.  

Modernization has made it almost impossible to avoid processed foods. Processed foods may contribute to the increase in overweight and obesity of people. One of the tunable elements of how the body uses energy is the thermal effect of food, and understanding it is very important when trying to maintain weight.  High thermogenic foods, also known as diet-induced thermogenesis (DIT) or specific dynamic effects (SDA), are foods in which a portion of the calories in the food eaten are used for digestion, absorption, and metabolism, and the rest is stored. 

Here are some samples of foods with high thermic effect:

The thermic effect of food (TEF) is the amount of energy expended by the body to digest, absorb, and metabolize the nutrients in food. Some foods have a higher thermic effect than others, meaning that they require more energy to digest and can potentially increase metabolic rate. Here are some examples of foods with a high thermic effect: 

• Protein-rich foods such as lean meat, fish, poultry, eggs, and legumes
• Fibrous vegetables such as broccoli, spinach, kale, and asparagus
• Whole grains such as quinoa, brown rice, and oats
• Spices such as cayenne pepper, ginger, and cinnamon
• Low-fat dairy products such as yoghurt and milk
• Fruits such as apples, grapefruit, and berries
• Nuts and seeds such as almonds, walnuts, and chia seeds

It's important to note that the thermic effect of food is only one factor in overall weight loss and the weight management, and that no single food or nutrient can cause significant weight loss on its own. However, incorporating foods with a high thermic effect into a healthy, balanced diet can potentially support weight loss and overall health.