Thermic Effect of Food

Thermic effect of food, a term commonly heard in fitness circles. Let's see what we can learn and how it can help us.

We've all seen and used calorie calculators, caloric balance formulas etc. They give us the number of calories we need to maintain our weight. They include abbreviations like BMR/RMR, TEA, NEAT and TEF. In this article I will specifically talk about the latter.

What is it?

TEF or thermic effect of food is a parameter indicating how much of the energy/caloric value of a food is necessary for its adoption and absorption.

For example after eating protein, your liver has to degrade it to amino acids, carbohydrates on the other hand have to be degraded to glucose. All this consumes energy and this exact process is known as a thermic effect.

TEF is a very small part of the equation for energy balance, and like some other things, it's a dynamic parameter (it's not constant)

It differs not only from person to person, but also in different macronutrients. It was found that in overweight people the thermic effect was significantly weaker.

Losing the extra pounds can return levels to their normal range. This also often explains the insulin resistance caused by too much body fat. Overweight individuals might have the effectiveness of their TEF halved.

In other words, if a diet consists of 3500 calories, and say 350 are (in normal circumstances) burned on food processing, a 50% loss would mean 175 less calories burned every day. In a period of one month that accumulates to 5250 calories, which is about 0.75 kg(1.65 lbs) of fat gained every month.

How do we measure TEF?

We mentioned what it represents. It's also defined as the difference between the energy expenditure of the body before and after a meal. This is exactly how it's actually measured. Digestion is a long and complex process and its duration is an important factor for the calculation of the thermal index.

An American group of scientists made 131 tests on different individuals, giving them foods with different portions and compositions. The entire test lasts 6 hours. The results were proportionally related to portion size and the individuals lean body mass (LBM)

The conclusion is that the thermic effect lasts for about 6 hours and it is directly related to the amount of food. In other words the more food you eat, the more energy and time will be expended for its digestion.

What are the typical values?

Protein - here the TEF is the strongest. Depending on the type and composition of the protein it varies between 20-30%.

Carbohydrates -  here we also have a pretty big difference, the TEF values are between 5% and 25%, most of the time it tends to be on the lower side.

Fat - around 2-3%. This effectively means that our body doesn't lose energy while processing fat and can simply store it in the same condition in which it was eaten.

In general, the accepted average value is 10%. Because of this, it's considered that 1/10 of the total energy balance is due to the TEF. Generally, more protein = stronger thermic effect. Fiber also helps.

It's important to note that TEF doesn't depend on the number of meals per day, all that's important is the amount and type of food eaten. If you eat three 1000 calorie meals(3x1000=3000 x 10% =300 calories) or six 500 calorie meals(6 x 500=3000 x 10= 300 calories) the energy expenditure will be the same. So number of meals/meal timing does not matter.

Thermic effect and calories in different foods

Since this is a parameter that varies in different macronutrients and their combinations it isn't included in the Nutrition Facts of most foods. As you know proteins and carbohydrates are about 4 calories and fats around 9 calories/gr. This of course shouldn't be a cause for concern, as TEF is compensated for in the equation for energy intake.

An interesting fact is that if you need 2500 calories/day to maintain your weight, but you choose to not eat anything for a day, in theory that number will drop to 2250.

Can we manipulate it in order to lose fat?

We've got two options here, controlling appetite and burning extra calories by substituting foods with a low TEF for foods with a high TEF.

First option: It has been proved that foods with a stronger thermic effect are more satiating. In practice, this means that high protein diets are more satiating and if you have problems with hunger and appetite, by increasing the amount of protein in your diet at the expense of carbohydrates and fats, you will tame your hunger.

Second option: Changing the main source of energy in a certain diet will have an effect on its caloric balance. In an experiment where 3 diets were compared, each of which had it's total caloric value of about 70% from a different macronutrient respectively, protein, carbohydrates and fats.

The extra calories burned in the first diet(70% protein) were about three times more than the other two.

To show how this could affect you personally, let's take two extreme examples to compare and see which wields the maximum benefit (in normal circumstances the numbers will never be so high) and make a conclusion.

Let's say that you consume 200 calories from fat. You decide to replace those fats with protein instead. To demonstrate the theoretical maximum we will use extreme values.

TEF of fats is 3%, protein - 30%. In this case the the extra calories burned will be respectively 6 and 60 cal. The difference is 54 cal. If we do the same with carbohydrates instead of protein, the difference will be in the range of 8-10 cal. Neither is significant, nor practical.

For it to have a real impact, you'll need to manipulate macronutrients in scale, and that is rarely possible for various reasons (taste, cost, load on the liver etc.) It's not something anyone should worry about.

The thermic effect of food is a part of the energy balance equation. And that, like other parameters changes from person to person, diet and even lifestyle.Which reminds us once again that the calorie balance formulas only give us an approximate number.

You could use the TEF to manipulate the caloric balance, but that wouldn't bring significant enough results.
The only practical "use" of foods with a strong thermic effect( in my opinion ) is that those foods are more satiating and can really help out with hunger and satiation when cutting.

Good luck!

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Reg Parks Favorite Shoulder Workout

In 1952, Reg Park published his favorite shoulder workout in a magazine. He calls it his "favorite" because those exact exercises gave him his very well developed, massive shoulders. It incorporates the so called "cheating" movements, which at the time were prohibited in weightlifting, however that didn't stop many bodybuilders from using them.

1.Behind-The-Neck Shoulder Presses - 5x6. When Park wanted to focus on his shoulders, he would always use this exercise. Perform the exercise with heavy weight and slight cheating by utilising your legs at the last repetition is acceptable.
2.Dumbbell Shoulder Press - 4x6-8.Reg Park frequently changed the "tactic" when he performed this exercise. He would alternate his position, standing and seated. The performance, one hand at a time or both simultaneously. You've got a lot of options here.
3.Dumbbell Rear Lateral Raise(cheating) - 4x10. Fold your elbows a bit and use a slight "boost" from your upper body to spread the dumbbells sideways on each repetition, after which lower the weights back in a controlled fashion.Your wrists should be pointing forward.
4.Dumbbell Front Raise(cheating) - 3x8. One arm at a time, cheating your way up. Slightly swing the weight with your body, lift the dumbbell to the vertical, then lower it in a controlled fashion and do the same with your other hand.

This workout is suitable for advanced athletes who want to focus on their shoulders.It should be done two
times per week with plenty of rest in-between training. It is also possible to do it once alongside your back or chest and then run it again as a standalone workout.
Reg recommends supersetting the first two exercises. One set of behind-the-neck shoulder press and then once set of dumbbell shoulder press, rest, or vice versa.
Between exercises 1 and 2 rest for 2-3 minutes, between the 3 and 4 rest 1-2 minutes.

Contraindications

• Beginners shouldn't even try this routine.
• Intermediate lifters shouldn't cheat on the first two movements and perform the workout only once a week.
• People with reduced mobility in the shoulders or shoulder girdle, slumped shoulders, shoulder pain, pain when pushing/raising arms forward or sideways should avoid this routine.
• Cheating on the behind-the-neck shoulder press can be VERY dangerous.The reason - some lifters might be tempted to lower the bar to the base of the neck and accidentally go too low by trying to cheat their way up by using their legs. Which will get them stuck and most likely injured. So be careful!

Good luck!

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Sumo Deadlift

The Sumo Deadlift is a compound pulling exercise, which has a major power and complex muscle building character on the long back muscles, glutes and hamstrings.

Because of the increased risk of injury, the learning of proper technique is mandatory.The exercise is suitable for intermediate and advanced lifters.

As a variation of the conventional deadlift its preferred by many strongman competitors and other athletes, which want to utilize their hamstrings more than their back, because of their specific bio mechanic advantages or their simply stronger hamstrings.

Contraindications

The Sumo Deadlift is not recommended for lifters with injuries or distortions in the shoulder, shoulder girdle, spine, hips, knees and ankles.

These people should perform the movement only after an authorization by their orthopedic surgeon or physiotherapist. The performance itself should be guided by an experienced coach. If you're performing the exercise with proper form and experience pain at any time, stop!

Muscles:

Target

• Erector Spinae
• Synergists
• Gluteus Maximus
• Adductor Magnus
• Quadriceps
• Soleus
• Dynamic Stabilizers
• Hamstrings
• Gastrocnemius

Stabilizers

• Trapezius, Middle
• Trapezius, Upper
• Levator Scapulae
• Rhomboids
• Antagonist Stabilizers
• Rectus Abdominis
• Obliques

Variations

• Barbell - the most popular option
• Dumbbells/Kettlebells - rarely used options

According to the grip

• Pronated grip - to be used with lighter weights
• Mixed grip - the strongest grip option, used with heavy weight. The grip prevents the bar from rolling so it can't be dropped. Keep two things in mind: the mixed grip puts the biceps is under a lot of stress, and furthermore, to avoid imbalances use both mixed grips(switch hands)
• Hook grip - a very effective grip that can be utilized in sets with a low number of repetitions.

Method of execution

Preparation

1. Position feet under bar with very wide stance.
2. Point your fingers out.
3. Squat down and grasp bar between legs with shoulder width or slightly narrower mixed grip.
4. Take a breath and tighten your abdomen. Your back should be straight, your knees and shoulders should be behind the barbell.

Performance

1. Lift bar by extending hips and knees to full extension.
2. Pull shoulders back at top of lift if rounded.
3. Return bar to the ground in a controlled fashion.
4. Repeat.

Comments and recommendations

• Warm-up well before performing this exercise.
• Before doing heavy weight sets, do a couple of light weight ones to prevent injuries.
• Don't shrug your shoulders towards your ears while performing the movement.
• Instead of focusing on pulling the weight up, focus on pushing your feet into the ground as if you're trying to split it and at the same time push your hips forward.
• Begin each successive repetition with your shins touching the bar, so the tension is taken away from the waist at the expense of the hamstrings and buttocks.
• Do not lift your hips faster than the bar. This would lead to a bigger involvement of the waist.
• Don't pull with your arms, doing so won't help you lift more weight, it will just expend valuable energy.Your arms are just the "hooks" holding the weight, that's their only function here.
• Always use correct form and a suitable weight.
• The back stays straight throughout the whole exercise. Don't slouch even for a moment during the performance of this movement.

Relevancy

Use in training for fitness and conditioning
Beginners can perform the Sumo Deadlift only with a direct supervision of a personal trainer or a coach.

This exercise is recommended for intermediate lifters that have mastered the proper technique of execution (had it evaluated and corrected by a coach)

This, of course applies to advanced athletes with little to no experience in strength training as well, but to a lesser degree.

By performing the Sumo Deadlift you will increase power in the lower body and improve coordination between different muscle groups.

Use in bodybuilding
This particular exercise is very rarely used in classic bodybuilding routines. Bodybuilders use the deadlift as a back exercise, however in its Sumo variation, the involvement of the back is greatly lessened.
It finds most of its uses in strength cycles or to diversify training. Also its used to bring up the strengthen and bring up the hamstrings.

Use in strength and strength-conditioning
Due to the fact that women usually have a stronger lower body, the Sumo Deadlift is actively used by women dealing with strength-oriented sports. A lot of power lifters also prefer the Sumo variation over the conventional deadlift.

Use in CrossFit
Sumo Deadlifts can be used as a variation of the conventional deadlifts in different CrossFit routines, and it actually often plays a very core role in CrossFit workout routines alongside the high pull.

However Crossfitters shouldn't completely neglect the conventional deadlift, as many competitions have limitations on the stance width.

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Spinach and Cheese Omelet

Another quick, easy and healthy egg recipe. Appropriate for bulking and cutting.

You will need:

• 2 eggs
• 3 tbsp fine oatmeal
• 1-2 tbsp diced spinach
• 50 gr. Parmesan cheese(or whatever else you might want, like:cheddar, kashkaval, mozzarella etc.)
• 3 tbsp water

Optional: ham or bacon

Spices: salt, black pepper
The eggs, oatmeal, spinach, spices and water are mixed in a cup(the secret of a good omelet, is adding a little bit of water)

1. The mixture is cooked on a non-stick pan. 
2. When it's almost ready, take the cheese and spread it around one side and use a spatula to fold the other side on top.Just like any other omelet.

That's it! Quick and easy!

Bon appetit!

Macros
30g	Protein
20g	Carbohydrates
21g	Fats
389	Calories

Keep in mind that depending on the type of cheese you use(and if there's added ham) the macros might change a bit.

(picture:musingsofahousewife.com)

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