Tef

The thermic effect of food (TEF) — energy expended in digestion, absorption, and processing — varies substantially between macronutrients and food types. High-protein and high-fibre foods have the highest metabolic costs. This article reviews TEF evidence and practical dietary implications.

Thermogenic foods increase energy expenditure through the thermic effect of food (TEF), specific bioactive compounds, or both. This article examines the mechanisms and evidence-quantified effects of the most studied thermogenic foods and ingredients.

Several dietary strategies have meaningful evidence for increasing metabolic rate — but the magnitudes are modest and often overstated in marketing. This article quantifies the actual effects of protein intake, meal composition, and specific dietary compounds on energy expenditure.

Metabolism-boosting diets work through specific, documented nutritional mechanisms — primarily the thermic effect of protein, foods affecting NEAT, and insulin sensitivity improvements. Here is the evidence behind each claim.