The thermic effect of food (TEF) is the energy expended digesting, absorbing, and metabolising nutrients. Protein has the highest TEF (20–30%); carbohydrates moderate (5–10%); fat lowest (0–3%). TEF accounts for roughly 10% of total daily energy expenditure.
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A high-protein meal causes a 30% increase in metabolic rate for several hours after eating — one reason why protein is particularly effective for weight management compared to isocaloric carbohydrate.
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