In today’s world, everyone is looking to make passive income, which is money that basically makes itself and adds up while you sit back and do nothing to earn it. Thermic foods are thought to be the “passive income” of the dieting world.
In layman’s terms, thermic, or thermogenic foods, arefoods that burn more calories than your body takes to digest them. So, they boost your metabolism, and they do all of this as you sit back and relax. Even while you’re sleeping. Sounds pretty awesome, right?
Well, it is, but don’t think you can just lounge and let the thermic foods do all the work for you. If you make thermic foods a part of your healthy eating habits and throw in some regular exercise, you will be well on your way to living a healthy life. Want to learn more? Let’s dive into the intriguing world of thermic foods together.
What’s the Deal With Thermic Foods?
First of all, let’s be clear, thermic foods are not the holy grail for weight loss and management. As with any diet-changing, weight loss-bringing “promise” out there, you will always find that little asterisk next to the claim letting you know that “results are not typical.” We’re keeping it real here. The weight isn’t going to fall from your body, and you’re not going to look like you’ve been body sculpting your whole life by the week’s end if you start eating thermic foods.
What will happen is that you will be adding a helpful tool to your dieting arsenal to ensure a healthy lifestyle, and you will be one step closer to achieving better health through eating right.
Tell Me About the Thermic Effect of Food
The Thermic Effect of Food, or the TEF, is the amount of energy your body uses to digest a particular micronutrient. There are multiple factors at play that will determine how your TEF is configured, and everyone’s TEF is different. Because there are so many factors that make up the TEF, there are tons of myths surrounding it.
Let’s Play TEF: Fact or Fiction
What is reallyat play when determining your TEF?
- Meal Frequency: Fiction. There are a million and one claims that eating more frequently will boost your TEF; however, there is no science to back that.
- Mealtime: Fact. Studies have shown that eating less when your circadian rhythms begin to take things slow can result in weight loss. So, eating less in the evening can help to bump up your TEF.
- Meal Composition: Fact. It is proven that the size of your meal and what’s in it can be a determining factor in your TEF. Therefore, eating meals with a proper portion of high protein and “good” carbs is good for the TEF.
- Body Weight, Age, and Exercise: Fact. The more you weigh, the older you are, and the less time you spend exercising is not positive for your TEF. However, if you weigh less, are younger, and get your exercise on regularly, then your TEF is probably already working your way.
- Some Foods Produce Negative Calories: Fiction. If it sounds too good to be true, it probably is. One myth about the TEF is that there are foods out there that burn more calories than they bring in, therefore giving them “negative calories.” Doesn’t happen, thoughsome get close.
What Are Some Thermic Foods With Proven Benefits?
Several different foods have proven positive effects on your diet and your TEF, so making sure you pack your pantry (or fridge) with these goodies will be good for you.
Foods High in Protein
In addition to bumping up your TEF because they use so many calories to digest, foods high in protein are a healthy add-on to your daily diet for many reasons. Increasing your TEF by15-30% more than carbs, protein-rich foods like meat, eggs, and beans keep you fuller longer and keep your metabolism steady throughout the day.
Foods High in Fiber
Not only are high-fiber foods great for supporting healthy digestion and keeping things flowing in (and out) of your body, but they also have a high impact on your TEF. Some of those high fiber thermic foods include:
- Avocados
- Almonds
- Pears
- Popcorn
Seafood Is Great for Increasing TEF
Not only is seafood packed with protein, but it also turns up your TEF. Seafood burns off about30% of the calories it brings in, so things like tuna, shrimp, and scallops will fit into your healthy diet plan swimmingly...unless, of course, you’re allergic.
Green Tea Heats Up the TEF
Green tea is another addition to your diet that will not only boost your TEF, but it has other amazing effects on your diet. First, it makes your metabolism march to a different beat, as it increases it and helps to break down fat. Second, it can help lower cholesterol. And last but not least, this delicious drink helps to mend your muscles after workouts.
Yogurt Ups Your TEF
Based upon the same principles for adding high protein foods to your diet for TEF triumph, yogurt is an awesome addition to your menu. Greek yogurt is an especially great example of a thermic food because of its high protein content. We all know what protein does! It keeps your tummy full for a longer stretch of time, so you won’t be tempted to eat between meals.
Add Citrus to Your List of Thermic Foods
Yet another food that has a multi-tiered positive effect on your daily diet is citrus. Not only is it a winner in terms of increasing your TEF, but citrus is also a natural metabolism booster. It’s excellent for your immune system and it is a huge source of fiber.
Spinach Has the Popeye Effect on Your TEF
Spinach is a super thermic food. Not only does it boost your metabolism, but it is also great for digestion. Spinach helps to make your muscles massive, making your workout work for you even more.
Can’t Live Without Your Coffee? Your TEF Can’t Either!
You are going to be thrilled to learn that the caffeine in your go-go juice is a thermic food. Forget the thought that coffee isn’t good for your diet. It’s great for boosting the effects of your workout and helps to boost your energy levels.
A Berry Good Way To Boost Your TEF
Berries are a berry yummy thermal food that will amp up your metabolism and add tons of value to your healthy diet. Not only are they super tasty and very versatile to throw into your meals, but berries are also antioxidants that will help with your workout recovery.
Conclusion
After looking into the truths and lies that are out there about thermic foods and what they can do for your diet, the bottom line has hopefully become crystal clear. Thermic foods can work for you, but you have to do your part, too.
Don’t just add these goodies to your diet because you think they will do all the heavy lifting to make sure you drop the weight and stay healthy. Instead, add them because they are a healthy helper for your daily diet. All the thermic foods covered in this article will give your diet a bump in more ways than one, and that makes them supercharged supplements.
Thermic foods boost your metabolism and burn calories naturally, but just like they help your diet, you have to help them have the most effect. To do that, make sure that you are eating healthy, working out regularly, and taking care of yourself in general. These factors will let those thermic additions to your diet do their thing, work to the maximum of their abilities, and bring some balance to your dieting life.
If you are looking for the “easy way out” to weight loss by adding thermic foods to your diet, you will be disappointed. The fat is not going to melt away because you drank your daily dose of coffee or had seafood for supper.
Instead, what will happen by adding thermic food is that you will be supplementing your diet with delicious healthy offerings that canmake your metabolism mightier when fighting the battle of the bulge. So, make thermic foods part of the team, but don’t expect them to do all the work.
Sources:
5 Thermic Foods That Will Fire Up Your Metabolism | Better Me
How to Use the Thermic Effect of Food to Boost Your Metabolism | Legion Athletics
Fat shedding foods; thermogenic diet made simple | Pilot Online
Thermic Effect of Food - Research on Benefits, Side Effects, and Interactions | Examine