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What
is the "thermic effect", and how does it relate to shedding
body fat?
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 Michael Collins:
The "thermic effect" refers to the energy that is required to break down
and process ingested food.
Different macronutrients require different amounts of energy to be
processed, or burned. Fat requires the least energy to be broken
down and utilized by the body, whereas protein requires the most
(with carbohydrate falling somewhere in between).
In most people, the
thermic effect contributes about 10% to their daily energy expenditure;
however, by changing one’s macronutrient ratio (the ratio of carbs-protein-fat
consumed), that number can be increased.
The thermic effect can be used to one’s advantage in reduction of body
fat. By consuming a greater percentage of food calories from
protein, one can literally increase the number of calories that their
bodies burn in a given day.
This seems to support
the efficacy of the traditional “bodybuilder’s diet”, which derives most
of the calories from protein, some
calories from carbohydrates, and very
little from fat – a diet resembling this one would certainly produce the
greatest thermic effect, but may not be sustainable for everyone.
Although it an important factor to consider in a
fat loss program, it is
merely “just another facet” of designing a successful, long-term fat
loss program.
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