What is the estimated potential TEF contribution to TDEE from intelligent food choices?

The estimated potential thermic effect of food (TEF) contribution to total daily energy expenditure (TDEE) from intelligent food choices is around 15%. TEF refers to the energy required for digestion, absorption, metabolism, and storage of nutrients. It is influenced by the type of food consumed, with protein-rich foods typically having a higher TEF compared to fats and carbohydrates.

Choosing nutrient-dense foods, particularly those high in protein, can significantly enhance the TEF. This means that incorporating more lean proteins, whole grains, fruits, and vegetables can lead to a higher caloric expenditure during the metabolic processes associated with these foods. Therefore, a targeted dietary approach that emphasizes intelligent food choices can indeed contribute approximately 15% of TDEE through TEF, making it an important factor in weight management and nutritional strategies.

The higher percentage estimates reflect misconceptions that the TEF can account for a larger proportion of daily energy expenditure than is typically seen in practical scenarios. Thus, recognizing the TEF at around 15% allows for a realistic understanding of how food choices can impact overall energy expenditure.