TEF

TEF is the thermic effect of food, and it makes up about 10% of our TDEE.

The thermic effect of food is the energy it takes our body to digest and process the food we eat. It will take a certain amount of energy to break down and digest whatever we eat. However, certain things require more energy for our body to process than others.

For example, around 20/30% of the energy consumed from protein is used, simply in the process of breaking it down to digest.

For carbohydrates it is around 5-10% and for fats around 0-3%.

Which means that if you have a diet higher in protein, you consume a larger proportion of your calories from high protein foods, you will be burning more calories just from having to digest your food! (If you have ever had the meat sweats by the way, this is why!)

This is just one of many benefits of eating a high protein diet. Not only does it require more energy for you to break it down, but protein is often very satiating, it helps keep you feeling fuller for longer, so it helps prevent hunger when dieting.

It is also essential for the building and maintenance of lean muscle mass. Which as previously mentioned, is going to help you feel great, look great, and make it easier to maintain the progress you have made!