How to make thermogenic food
Food Induced Thermogenesis - Does It Help You Lose Weight?
If you pursue certain fitness goals, you cannot avoid taking your calorie consumption into account. Did you know that there are certain foods that make you burn more calories than others? We'll show you what the phenomenon of thermogenesis is all about.
You've probably heard the word thermogenesis before. Often the term is equated with fat burning or fat loss. But that's not entirely true. Because the term only describes that Heat build-up in your body. Your body's thermogenesis reacts to the ambient temperature. It is there to maintain your body temperature. But that only makes up a small part of your energy expenditure.
The food-induced Thermogenesis, on the other hand, represents the power consumption dar, who at the digestion, storage and the Transport of ingested food accrues. It is often referred to as postprandial thermogenesis or referred to as the thermal effect of food. It shows how much your body temperature rises after eating. Food-induced thermogenesis is therefore an increase in body temperature and heat release to the outside world that exceeds your basal metabolic rate. This should take place about 6 hours after eating.
Food-induced thermogenesis and total energy expenditure
The total energy expenditure indicates how much Energy your body uses every day. The daily calorie consumption differs from person to person. It is determined by your age, gender and genetics, among other things.
If you have goals to gain or lose weight, it is very important that you know how many calories your body is burning each day. Not sure how high your calorie consumption is? Then be sure to calculate the calories for yourself our calorie calculator.To the free calorie calculator
The amount of calories you burn per day is primarily determined by your basic metabolic rate and performance. Your basal metabolic rate has the greatest influence on your energy consumption with 60-75%. It is used to keep your normal body going. The power expenditure is the amount of energy that your body needs in addition to your basal metabolic rate in order to be active. So you can influence him with an active lifestyle.
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In addition to the basic and performance turnover, you can do about 10-15 %of your total energy consumption on the food-induced thermogenesis lead back.
Which factors determine food-induced thermogenesis?
Food-induced thermogenesis is primarily determined by the composition and type of food. Proteins own the highest energy turnover-increasing effect. So be 30-40% of the protein through food-induced thermogenesis in warmth transformed.
Of your recorded Carbohydrates become 5-8 % and from theFats just about 2-3 % consumed with energy expenditure.
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Green tea, caffeine and chili: They all belong to the foods that one increased thermogenic effect is assumed. Studies show that the body produces more heat when it is absorbed and thus uses up energy. ¹ So in this way you can increase your thermogenesis.
But can the increased energy consumption help you lose weight?
Does Food-Induced Thermogenesis Help You Lose Weight?
As already mentioned, the food-induced thermogenesis does a maximum of 15% of your total calorie consumption out. The thermal effect of individual foods therefore has a pretty good effect little influence. You would have to ingest large amounts of the food in order to even notice the effect.
If you add 10 grams of chilli to your meal, the energy consumption increases by just 14 calories.
The basal metabolic rate still has the greatest influence on your daily energy consumption. In addition to genetic conditions and your age, this can mainly be influenced by your muscle mass. The more muscle mass you have, the higher your basal metabolic rate: you burn more calories.
- The total energy expenditure is determined by your basic and performance metabolism as well as the food-induced heat generation
- The thermal effect of food is greatest with proteins
- Certain foods can lead to increased calorie consumption
- However, the excess consumption of calories is minimal
- If you want to burn more calories, we always recommend an active lifestyle
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