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Thermogenesis and Macronutrients by Optimize 4 You SEO
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Thermogenesis and Macronutrients |
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Health
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Thermogenesis in a nutshell is the scientific term for heat production. When we eat our body temperature rises and produces an increase in the rate of our metabolic activity which really means it speed sup our metabolism. Protein, Carbohydrates, and Fat all produce a different and unique effect of thermogenesis and thus a ratio of the three that produces the most heat means your body will burn more calories off as heat. Carbohydrates and proteins create the greatest effect on thermogenesis and the greatest metabolic reactions. When we eat protein up to one-fifth of its energy is wasted as heat. Carbohydrate consumption also causes thermogenesis; between 10 and 15 % is used up from heat production. If you ate a meal composed of mainly protein and carbohydrates you would have a combined "energy loss" of around 15 percent! If you ate 100 calories from protein and carbohydrates around 15 calories would be lost through heat. On the other hand, fat produces a very small thermic effect, as little as 3 percent of its energy is lost through heat production. If you ate 100 calories as fat only 3 calories will be burned off as heat. This is another benefit to eating low fat style when trying to lose weight. The 60 - 20 - 20 ratio helps produce a high rate of thermogenesis if this ratio is roughly applied to every meal. The 60 - 20 - 20 ratio is also a simple and easy one to remember. It does not have to be strict and accurate as long as it is around those figures, for example if it went to 58 - 24 - 18 for carbohydrates, protein and fats respectively then this would still be fine. To help achieve this macronutrient ratio in a much more practical manner then use the following idea: Make sure each meal contains about two-thirds as a carbohydrate source and one-third as a protein source. The fat amount will automatically fill in somewhere between 15 - 25 percent which will still be fine.
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