🔥DIFFERENT WAYS TO INCREASE YOU TOTAL ENERGY EXPENDITURE🔥

Priyank Raghuvanshi
Priyank Raghuvanshi

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🍅Food -

Whole Food Sources v/s Processed Food Sources - First a little bit of information about THERMIC EFFECT OF FOOD. TEF is the energy required by the body for digestion, absorption and disposal of ingested nutrients. The TEF accounts for 10% of total energy expenditure. Hence it's important to choose the food options which costs more energy to your body. A study was done by Wright and Barr on Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure, concluded that the Processed food meal tested in the study decreases postprandial energy expenditure by 50% compared with whole food meal. This means that including more whole food sources the processed food can make a huge impact on your TEF and your TEE. Processed food example - Cookies, BIscuits, Cake, packaged food. So, choosing a whole grain bread rather then white bread can be a good option. As whole grain bread🍞 is less processed than white bread. 🍗Role of Protein in TEF🍗 - Protein Can contribute from 20 to 35 % of calories burned through processing. Hence it makes sense to increase the protein in your diet if you are maintaining your weight on a lower amount of calories. As increasing protein can increase the TEF and ultimately the TEE. 🚴‍♂️Physical Activities🚴‍♀️ - Role of NEAT - Non-Excercise Activity Thermogenesis (Fidgeting, Walking, taking Stairs) Ever seen people who eat a lot still maintain their weight? Probably because there NEAT is quiet high or they fidget more. Some people just keep moving throughout the day - walk more, stand more, fidget more ( foot/hand tapping, wobbling on feet etc), make different expressions and do random movements like playing with hair etc. The energy cost for these activities can be up to 600 kcal. .Hence, if you increase your activity levels daily this can make an impact on your TEE. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/
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Ganesh swami

can please tell me where I can get whole grain bread

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