Скачать или смотреть What is the Thermic Effect of Food? | CALORIES IN VS OUT

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You see, in order to actually absorb any calories, or nutrients from the foods you eat, your body needs to disassemble those macros into their molecular components. So proteins into amino acids, carbs into glucose, fats into triglycerides, all of these macronutrients need to be broken down in order to be absorbed. This is called digestion, or the process of actually breaking up macros into substances we can use in the body. And this requires energy. In other words, your body uses energy to convert energy. It nearly killed me. This is known as the thermic effect of food, or simply the energy your body uses during digestion.

Now because macronutrients are made of different molecules, the thermic effect of each is not the same. In fact, because it takes protein significantly longer to break down than it does carbs and fat, consequently using up more energy, its thermic effect is going to be much higher. So even though a calorie of protein and a calorie of fat provide the same energy, the amount they expend through digestion is not the same. In other words, even though the calorie intake is equal, the net calories at the end are not. This is why you may have heard people say that a calorie from fat is not the same as a calorie from protein, because since protein expends more energy, the net result of calories will be lower.

However this is still not true. Because at the end of the day, a calorie is a calorie, right they’re both providing the same thing. It just so happens that when you eat protein, your body has to do more work to break it down, thus resulting in more calories lost. So it’s not the fact that a calorie from protein doesn’t equal a calorie from fat, it’s the fact that digesting protein burns more calories than digesting fat. See the difference?

To be specific, proteins have the highest TEF with roughly 20-30% of the total calories consumed, used for digestion. So for example, if you were to eat 25 grams of protein powder, or roughly 100 calories, your body would use somewhere around 20-30 calories to break those proteins down into their amino acids. But it’s not like I have to use those 20-30 calories exclusively from the hundred I just obtained from that protein powder, because that would kinda be impossible. Right, how could I possibly even use those calories as energy, if I haven’t even digested them yet. In that case how would I ever be able to obtain energy if I need to use that energy to obtain it, but I can’t use it because I haven’t obtained it, and I won’t obtain it because I can’t use it. Yea luckily that’s not how it works.

Now as for other macronutrients, fat has the lowest TEF with only about 0-3% of its calories used for digestion, while carbs are somewhere in the middle at roughly 5-10%. So if I were to chug 11 grams of olive oil or about 100 calories, only about 0-3 are burned in the process, whereas if I were to eat 100 calories of fruit, about 5-10 are.

However, because there are different types of each: protein, carbs, and fat, sometimes it requires 30 calories, sometimes it requires me 10, and sometimes it doesn't require hardly any. Because depending on how complex the actual compound is, it’s going to require a slightly different amount of energy to digest. For example, simple carbs that are much easier to break down like sugar are probably closer to that 5% whereas the more complex ones will be closer to 10.

But always remember, no matter what that thermic effect is, you are always putting that dollar in your pocket. Because 100 calories of protein will always provide 100 calories, just like 100 calories of carbs or fat. They just happen to expend a different amount in the process. Hence why you might be receiving that dollar, but not actually making one. And that is the third and final use of energy, using energy to convert energy, or digestion.

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About Me: I started lifting at 17 years old in 2019, the summer before I entered my freshman year of college. I was a mere 120 pounds at 5'8, and my only goal was to gain weight. Since then I've bulked 5 times, reaching my heaviest at 220 pounds, and cut 4 times to a lowest of around 10% bodyfat. Using the knowledge I have acquired and continue to learn, my goal is to help all of you achieve your fitness goals and prove that no matter what stands in your way, hard work and consistency will always prevail! (main character anime moment)

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