Calculating Total Caloric Expenditure (TDEE)
Video taken from the channel: Katelift Fitness Barbell Enthusiast
Thermic effect of food (TEF)
Video taken from the channel: Hhanna Simon
Negative Calorie Foods Science Based Fat Loss?
Video taken from the channel: Dorian Wilson
Thermogenic Foods for Dieting and Fat Loss
Video taken from the channel: Anabolic Aliens
5 Most Effective Thermogenic Foods
Video taken from the channel: Low Calories Foods
The Thermic Effect Of Food (What is TEF?)
Video taken from the channel: James Schultz, Ph.D.
Total Energy Expenditure | Calories In Vs Out | BMR & Thermic Effect Of Food
Video taken from the channel: Personal Trainer Collective
Here’s what else contributes to your overall TEF: The caloric content of your food. The amount of fats, proteins, and carbs you eat A 2004 study found that a mixed diet can produce an energy expenditure of 5-15%. The more Your individual diet It also.Thermic Effect of Food Calculator. Use this calculator to easily calculate the thermic effect of food (TEF), a.k.a. thermic effect of feeding, a.k.a. dietary induced thermogenesis (DIT) for diets with different amounts of calories and a different macronutrient mix.
Calculates TEF in kCal and as percentage of TDEE/TEE based on a specified mix of carbohydrates, fats and proteins.The thermic effect depends mainly on the calorie content and macronutrient ratio of a meal. The more calories in a meal, the more energy it takes to digest that meal.
However, eating more isn’t always a good option to get in shape. So that leaves the ratio of macronutrients; protein, carbs, and fat.Use this calculator to easily calculate the thermic effect of food (TEF), a.k.a. thermic effect of feeding, a.k.a. dietary induced thermogenesis (DIT) for diets with different amounts of calories and a different macronutrient mix. Calculates TEF in kCal and as.The thermic effect of food (TEF) is the well‐known concept in spite of its difficulty for measuring.The gold standard for evaluating the TEF is the difference in energy expenditure between fed and fasting states (Δ EE).Alternatively, energy expenditure at 0 activity (EE 0) is estimated from the intercept of the linear relationship between energy expenditure and physical activity to.
Calculating the thermic effect: A general guideline used by some to calculate the thermic effect of the foods you eat is to take your total calorie consumption and multiply that by 10% to get the total get the number of calories for the thermic effect.Katch-McArdle Body Fat: Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.The thermic effect of food is an important consideration if you’re looking to increase your body’s metabolism, and that’s because eating the right kind of food, in particular, more protein and fiber-rich foods, will help to boost your body’s basal.This total is your Total Daily Caloric Expenditure. *TEF = Thermic Effect of Food (don’t worry about what this means) An example using the values for the 32 year old, 154 lb woman presented above is illustrated below: 1. RMR + TEE = 1438 + 719 = 2157 2. TEF = 10% of 2157 This energy expenditure is referred to as the Thermic Effect of Food, and it involves breaking down the protein, carbohydrates, and fat you consume into the individual amino acids, sugars, and fatty acids that are then absorbed and used to by.The foods you eat trigger the metabolic process and require an expenditure of energy to digest, absorb and transport the food’s nutrients to your body’s cells.
This overall process of stimulation is known as the thermic effect of food, or TEF. Five to 10 percent of your body’s daily energy requirements go into processing the foods you eat.To put this in tangible terms, if you eat 200 calories worth of protein, your body will use between 40 and 70 of them in digestion. The most common estimate for the total thermic effect of food is around 10 percent of your total caloric intake, but as your protein intake increases so does this number.
Thermic Foods – The 5 Foods that Give the Best Thermic Effect and Cut Fat Modified on: July 13, 2020 By Steve Nidich If you are looking to cut fat, lose weight and get into shape you should introduce thermic foods into your diet.The thermic effect of food (TEF): the energy cost of chewing, swallowing, digesting, absorbing and storing food; The thermic effect of physical activity (TEPA): the energy of activity (e.g., exercise, physical activity) and non-exercise activity thermogenesis.TEF = Thermic Effect of Food (kcal/m2/h) Age = Patient Age (years) BMR = Basal Metabolic Rate (kcal/m2/h).
List of related literature:
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| from Handbook of Obesity Treatment |
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| from Introduction to Human Nutrition |
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| from Endocrine Secrets E-Book |
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| from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease |
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| from Nutrition Science. |
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| from Endocrine Secrets E-book |
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| from Handbook of Food Science, Technology, and Engineering 4 Volume Set |
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| from Discovering Nutrition |
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| from Encyclopedia of Agricultural, Food, and Biological Engineering (Print) |
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| from Handbook of Obesity, Two-Volume Set |
98 comments
Whoa! Very new to your channel. Just found ya from the NSC group. This was so informative and funny! Stay blessed, brother.
how shall I take garlic…. like just eat it like a caveman…. or incorporate it in my diet plans…??? just a doubt… but ssly man…. awesome content… loved it… but.. Eric… you look a bit exhausted bro!!! Take a bit of rest bro…. and can you just make a video on some more high intensity interval training… they look super cool… Nd are even cooler to perform… ����
Would a person that is consuming a higher protein diet lose weight faster than a carb/fat heavy diet?
This was an excellent video. Thank you very much for sharing! Eric Helms has done another excellent job at explicating a topic in Health & Fitness.
YES! Eat and be free! Love your sense of humor too..just say no to that…
Very interesting video, never thought about CICO that way before. Nice work!
Sorry dude, as long as you are talking of calories in context of using studies, I cannot take you seriously. Because when you are making a common mistake that every Nancy and Mary are making by forgetting a factor of 1000 for the kilocalories the question is how deep did you really dig into that topic?
How much of each is healthy because I don’t want to much which may be bad
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You explained this concept super well! Thank you for enlightening us!
I think there is one more factor that should be counted is the amount of calories you burn naturally in a day that happens, even if we just don’t do anything. And most people go to work, usually for 8 hours so that is another factor. I think what we’re really looking for is the most efficient way to create a calorie deficit.
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why would u eat if that just make u hunger? too lazy to workout? that doesn’t make sense, if u want to have calorie deficit then just move more like workout and eat less. If the feeling of fullness you want to achieve, just eat more vegetables or jelly
I’m watching this because an advert keeps coming up about thermic foods in my feed. The guy in the ad has a better voice than this, lol
I’m 15, I’m 170 cm and I weight 55 kg right now and I’m skinny fat, I have a lot of fat on my belly and love handles, I started working out 2-3 months ago, I just can’t lose fat, I’m so mad right now, I started fasting every day (Ramadan so Intermittent Fasting until sunset) I eat healthy, I track my calories/macros, I do not eat sugary foods and processed foods, I don’t eat too much fruits (too much carbs) I workout 3 times a week and I do cardio (soccer) 3 times a week and since it’s ramadan I’m doing cardio in a fasted state, I’ve tried HIIT Cardio and I’ve been doing it 44 minutes 2 times a week for a certain period then I decided to give up because I didn’t see results. I’m in a 1000 calorie deficit per day. And I don’t see results. It’s been 2 months.
walking for 20 minutes would burn more calories than celery (assuming its negative calorie food anyway)
maybe Ice would be a negative calorie “food”
considering your variation of inputs, this information is grade A! most individuals miss this part and it shows. well done.
Hi There, Great video..One question though..My acupuncturist, an Oriental Medical Doctor always said to never drink ice cold water. Apparently it is not healthy for the body and can even potentially cause a heart attack in someone who is already at risk..Have you ever heard about that?
Great video, so totally true! That is one of the ways I lost weight over the years.
Calories are NOT a form of energy. They are a measurement. They’re not bad for you, you can not burn them.
You are as entertaining as your contents are genuinely interesting.
The 5 thermic foods:
1. Garlic
2. Cinnamon
3. Cayenne pepper
4. Apple cider vinegar
5. Ice cold water
Hey d-man celery is pretty commonly known do you have a list of negative calorie foods that we could utilize in our diet
Very well covered loved the details even going into the thermic effect on food.
Always love your videos because of your personality but I learned SO much!! All the more reasons to eat good food!
James I had no idea but when you think about the act of eating burns calories because we are moving. But your body has to use more energy to breakdown certain foods. Great video and I am happily a new subscriber
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Remember to chew at least for 10 reps so you can maximize the muscle hypertrophy and burn more calories lol
Wow! I can burn more calories from eating!!! That’s hard to believe. But I believe you! Love your Q&A section!
Thanks James for the informative video. Never knew this was possible & you gave me insight on something I may have never known.
Jim!! your video is like video #4 when you search this title!! great job with the keywords!!
Professor, turn off the crappy music and just talk. Thanks ����
I heard about TEF from a YouTube commercial so I decided to research and came across your video thanks for the information! Great video ����
Thankss for this video, imma use this for my winter shredding / 1st Men’s Physique Comp ����
If you want to loose weight start counting you calories and then decrease the intake by 500-1000 kcals per week. Eat normal at least the first weeks. See what happens then. Have a generally high protein intake and train with weigjts 2-3 times per week by progressive overload. Don’t care ab the rest to start with! Good luck!
What’s your advice for those whom have severe GIDR.? Your list consists of items that over produce acids. Those whom suffer with GIRD. Cant advise by this advice. Please and kindly advices for GIRD issues. Thank you
I clicked on ad about this but it was really annoying and so long so I looked up thermic foods in YouTube instead.
This is all still theoretical. Nothing etched in stone at all.
Your awesome. Wish you were my Dr. Anyone like you in NewZealand???��
can you guys do a vid about work out safety and maybe go over how to get out from under a weight if you get stuck
I hate when people ask me to ‘tinkle that little sub button’ before they have delivered any actual content.
In other words cook more Indian food… with the exception of green tea, this is basically Indian food.
Thank you, now I won’t get sucked into that bloody advert with Mr lean every time it appears..��
Never did manage to watch enough of his dragged out advert to find out what those mystery thermogenic foods were, so here we are.
Side note, Interesting in abs man advert he states the waste of time that testosterone supplements are, but I see on his website he sells one. Go figure..
Man this is gold!! Love your tips. I always thought is was called the thermogenic effect of food, man I always learn something new from you. Asparagus is one of my favs!
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Ugh! Rx diet pills have horrible side effects. Phentermine made me feel like jumping out of my skin and made my heart rate go through the roof! I didn’t last long on it.
Apple cider is a myth; the studies concluded a slight weight loss, with the emphasise on ‘slight’; where numerous variables might account for that slight loss.
Have you taken Raspberry Ketones…? Don’t lie.
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great vid guys. it motivates me a lot.i started my diet and home workout last 2 days. wish me luck:)
Wow, that explains a lot. I started drinking warm coconut milk w/ tumeric, ginger, cayenne & a little coconut oil. Dropped a few lbs last month. My workout? The last time I was at the gym I was on a machine for 15 min…. then my quarters ran out…. it was the massage chair.
Great info! I’m sure most people don’t realize a lot of this. I find that the more fiberous dense food choices make me feel more full on less as well.
Why did people say warm water initially? What is the benefit of room temp water versus ice cold water??
No raspberry ketones… I get my ketones the old-fashioned way: from my liver! Thinking about TEF is really useful when deciding between an apple and a pop-tart!
Such honesty and good advices. That’s one of the best reasons why this channel is so awesome.
Garlic also keeps away vampires. Not only that but you can keep away unwanted guest by breathing. ��
What if i snack on celery instead of a bag of cheetos while studying?
MMMM fiber and protein. I learned a lot watching this one! Thanks.
Plenty of water High fiber high protein and 40 minutes of exercise is all you need to lose weight. Its tried and true.
Not technically food perhaps, but I guess water and other calorie-free drinks may be worth mentioning? Especially if they are far below room temperature (e.g. filled with ice cubes I see that another commenter also mentioned ice cubes). As I understand it, the energy spent by the body to heat the liquid to room temperature could be significant.
James, nice video on what TEF is. You always have the best information.
Can’t someone create something like polystyrene but biodegradable and eatable with less than 100 kcal per kg so i can eat cardboard all day?
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Dorian, this is interesting. Celery is easier to digest, unlike most foods. Great explanation!����
1. Chili peppers, 2. Black pepper
3. Coconut oil 4. Green tea
5. Ginger
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first
dude I’m asking this for a while
thanks a lots guys
love from India
Ok so gross, pools of fat….but I guess I would rather have them around the cardio equipment and not on my body!
I always love your energy! We missed you for a bit, this was fun you always find a way to make me laugh ��
Too bad celery doesn’t taste good unless it’s slathered with peanut butter. ��
I’ll mix garlic with a vinegar protein shake diet. Wish me luck guys
What about NEAT why wasnt it mentioned? Some people start moving around and fidgeting like crazy when increased calories happen, so NEAT shoots through the roof.
Dude!!!! This is soooo helpful! One of my clients JUST asked me about this! �� I’m sharing it! ASAP!
0 dislikes i wonder why???
i know why its a video that doesnt suck
So you want me to munch on some pepper and green tea with ginger all day
Combine these with exercise and a healthy diet, within your calories, and you will see results!
That’s why it is said that weight loss is 30% exercise and 70% healthy diet.
I’ve never heard of TEF, but that’s interesting info to know! It’s amazing what our bodies can do with food!
I have never heard of this but enjoyed hearing you explain the whole concept
I’m not too good at science but don’t overweight people lose more calories than healthy people doing day to day things so as they used healthy females in the experiment shouldn’t an overweight dude like me actually be able to eat celery to burn calories
Another great video ��! Great explanation of why calories aren’t really equal. Also, what are you using for your animations?
never heard of it but awesome video! always love your personality
Spicy food burns fat is the logic behind this diet, you really think the heat my body produces from eating jalapeños is going to make a difference?
I’ll sum it up. Eat celery get fat.
Thank me later for saving you 5 minutes.
I’ve always heard but the effects of drinking cold but I wasn’t completely sure. Thank you
Let’s assume that this theory is correct.
Doesbtje celery have to be consumed raw?
What happens if I boil, steam,or liquidise the celery? Will the calories for digestion reduce?
Good, because I don’t want to be scammed by raspberries! ����
I hate that stupid computer voice I’ll only listen this once but usually I click off fast.
Quality info by Helms and SbS.
Question. Am I able to show/ use this video to help my clients better understand what is going on in their body?
(I find that some people understand better with video and animation.)
Thumbs up for the wall decoration in the back! “All I need today is a little bit of coffee and a whole lot of Jesus��” ��
The benefit is due to the MASSIVE amount of dietary fiber, water, and trace nutrients. For what it is worth the amount of calories in celery to make you VERY full is like 50-100. Combined with fat and protein from other sources you can eat relatively small amounts of the other macros and still be extremely calorie deficient day to day.
Let’s say you hit a target of 800 calories a day. With 100 calories of celery a day (a head), you still have 700 calories to play around with with fat and protein.
If you have a low calorie salad dressing, 600.
That is like two chicken breast sandwiches on low calorie bread, with lettuce, a tomato slice, mustard and light mayonnaise.
Break those sandwiches up into 2 meals, and have coffee for breakfast and you won’t REALLY be hungry the whole day.
And that would be for a grown man. If you are burning 2800 calories a day, that is 2000 lost in a single day.
Which is something like a 2/3 a pound of fat a day. Serious business.
You do that for 2 months it comes out to around 36 pounds of fat loss.
I just notice that the celery is sold out in every store near me. As I walk, I noticed all the fatties with a wheelbarrow of celery, devouring it as they go down the road. Lmao �� great video. #asapsciencegainzedition
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I enjoyed the facts mixed with some humor! Great video! Please keep them coming ��
should i put these all in my morning water? I’ll keep a barf bucket near by.. lol
So if I have total of 1,750 of calories consumed throughout the day for a caloric deficit and deducting 350 cal because of working out, should I eat 350 worth of cal to achieve the daily caloric deficit?
This is pure brilliance ��. What do you use to film this? I love the layout
Just sad this video and I have some questions. First is who came up with the.9 for females and 1 for males? And also how accurate is this estimate due to your guessing the active percent to put into the formula?