Increase Metabolism Therefore Burn More Calories With Less Effort and More Fun!Take care of your metabolism and your metabolism will take care of keeping you leaner by burning a fair amount of calories and body fat. Protein increases metabolism through the Thermic Effect of Feeding (TEF) mainly because of protein metabolism complexity where the body burn up energy (calories) to the whole digestion process. Well, when you consume different type of foods your body will start the long journey of ingesting, swallowing, digesting, and assimilating; all that requires a heck of a lot of energy in order to go through the whole food digestion journey.
Among the three macronutrients (carbohydrates, fat, and protein) you eat everyday, protein has the highest calorie burning or thermic effect of food –TEF- for the body to digest and metabolize it. So when you ingest meals that contain carbohydrates and fat, make sure to include protein so your TEF will even increase more because of the protein metabolism factor. Food Metabolism in Numbers Example of thermic effect of protein, fat, and carbohydrates on your Metabolism: If you consume 500 calories of protein x (TEF factor .20 to .25) = 100 to 125 calories/day If you consume 500 calories of carbohydrates x (TEF factor .08 to .10_ = 40 to 54 calories/day If you consume 500 calories of fat (TEF factor x .06) = 30 calories/day Now you can see the protein has higher thermic effect than carbs and fat, but that doesn’t mean you should neglect these lower thermic effect foods, they all have essential nutrients that your body needs to survive and obtain optimal health. But the point of this article is to make sure to include protein in every meal and snack you eat throughout the day. Even though the thermic food effect counts about 10 percent of the total calories you burn on top of the resting metabolic rate—still, you should not disregard it. Every tool you utilize on a daily basis to burn calories will add up eventually, and that’s how you can have a long term of efficient Metabolism and consistent body fat loss. Let me conclude here by giving you an example of 5 meals/snacks that contain protein in each of them, because of my experience it can be challenging to include protein in all the meals and particularly snacks. Breakfast: 2-3 whole eggs + whole wheat toast Snack: Mixed raw nuts Lunch: Any animal protein (chicken, fish, beef and the list goes on) + vegetables Snack: ˝ to 1 cup of cottage cheese + pineapples or dates OR mixed raw nuts Dinner: Any animal protein + Salad or other vegetables. No doubt about it, it takes some planning and food preparation to include the protein part in all of your meals and snacks which can be challenging to include. This way you’ll increase metabolism through the Thermic Food Effect with each meal and turn your body into a furnace to burn extra calories and subsequently use body fat as energy calories on a continuous basis.
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