Foods With High Thermic Effect – Top 80

If you want to lose weight, you have probably heard that you should eat foods with high thermic effect. In this post we are going to give you a list of 80 foods with high thermic effect and explain everything you need to know about the thermic effect of food.

What is thermic effect of food?

The thermic effect of food (TEF) is the increase in metabolic rate that occurs after eating. It is also known as dietary-induced thermogenesis (DIT). TEF is the energy that your body uses to digest, absorb, and metabolize food.

TEF accounts for about 10% of the total calories that you burn each day. The amount of TEF that you experience depends on a number of factors, including the type of food you eat, the amount of food you eat, and your individual metabolism.

Some foods have a higher TEF than others. For example, protein-rich foods, such as meat, fish, poultry, eggs, and legumes, have a higher TEF than carbohydrates or fats. This is because your body has to work harder to digest and metabolize protein.

What Vegetables have the highest thermic effect?

Here are some examples of vegetables with high thermic effect:

1. Broccoli: This green vegetable is rich in fiber, vitamin C, and antioxidants. It can help lower cholesterol and prevent cancer.
2. Brussels sprouts: These mini cabbages are also high in fiber, vitamin C, and antioxidants. They can improve your immune system and reduce inflammation.
3. Cabbage: This cruciferous vegetable is low in calories but high in vitamin K, vitamin C, and folate. It can support your bone health and blood clotting.
4. Cauliflower: This white vegetable is another member of the cruciferous family. It contains vitamin C, vitamin K, folate, and choline. It can enhance your brain function and protect your liver.
5. Celery: This crunchy vegetable is mostly water, but it also has some fiber, vitamin K, and potassium. It can lower your blood pressure and cholesterol levels.
6. Chili peppers: These spicy vegetables are loaded with capsaicin, a compound that can increase your body temperature and fat burning. They can also suppress your appetite and improve your digestion.
7. Collard greens: These leafy greens are similar to kale, but they have a milder taste. They are rich in vitamin A, vitamin C, vitamin K, calcium, and iron. They can protect your eyesight and prevent anemia.
8. Garlic: This pungent vegetable is a powerful natural antibiotic. It contains allicin, a compound that can fight bacteria, viruses, and fungi. It can also lower your blood pressure and cholesterol levels. Garlic is one of the tastiest foods with high thermic effect
9. Ginger: This aromatic vegetable is a popular spice in many cuisines. It contains gingerol, a compound that can reduce nausea, pain, and inflammation. It can also boost your immune system and metabolism.
10. Kale: This superfood is one of the most nutrient-dense vegetables on the planet. It has vitamin A, vitamin C, vitamin K, calcium, iron, and antioxidants. It can prevent oxidative stress and chronic diseases.
11. Leafy greens: These include lettuce, spinach, arugula, and other salad greens. They are low in calories but high in water, fiber, and micronutrients. They can hydrate your body and fill you up.
12. Legumes: These include beans, lentils, peas, and other plant-based proteins. They are high in fiber, protein, iron, folate, and phytochemicals. They can lower your blood sugar and cholesterol levels.
13. Mushrooms: These fungi are not technically vegetables, but they are often eaten as such. They are high in protein, selenium, copper, and vitamin B12. They can support your immune system and nerve function.
14. Onions: These bulbs are widely used as a flavor enhancer in many dishes. They contain quercetin, a flavonoid that can lower inflammation and allergies. They can also improve your bone density and cardiovascular health.
15. Peppers: These include bell peppers, jalapeños, habaneros, and other varieties. They are high in vitamin C, vitamin A, vitamin B6, and antioxidants. They can improve your vision and skin health.
16. Spinach: This dark green vegetable is a great source of iron, folate, magnesium, and vitamin K. It can boost your red blood cell production and blood clotting. Spinach is one of the healthiest foods with high thermic effect
17. Sweet potatoes: These orange tubers are high in beta-carotene, a precursor of vitamin A. They can improve your eye health and immune system.
18. Tomatoes: These red fruits are technically berries, but they are often classified as vegetables. They contain lycopene, a carotenoid that can lower the risk of prostate cancer and cardiovascular disease.
19. Turnips: These root vegetables are high in vitamin C, potassium, calcium, and fiber. They can lower your blood pressure and support your bone health.
20. Zucchini: This summer squash is low in calories but high in water, fiber, and vitamin C. It can hydrate your body and prevent constipation.

Fruits

Here is a list of fruits with a high thermic effect that you can eat to boost your metabolism and lose weight by lifting weights:

21. Apple: Apples are high in fiber, vitamin C, and polyphenols. Polyphenols are plant compounds that have anti-inflammatory and anti-obesity effects. Apples can also lower your blood sugar and cholesterol levels.
22. Avocado: Avocados are high in healthy fats, fiber, and potassium. Healthy fats can increase your TEF by up to 15%, while fiber and potassium can improve your digestion and blood pressure. Avocados can also reduce your appetite and increase your fat burning hormones.
23. Berries: Berries are high in antioxidants, vitamin C, and anthocyanins. Anthocyanins are pigments that give berries their color and have anti-diabetic and anti-obesity effects. Berries can also lower your inflammation and oxidative stress levels. Of all the foods with high thermic effect, berries are the most versatile and can be used in a variety of dishes
24. Citrus fruits (e.g., orange, grapefruit, lemon): Citrus fruits are high in vitamin C, flavonoids, and limonoids. Flavonoids and limonoids are phytochemicals that have anti-cancer and anti-inflammatory effects. Citrus fruits can also boost your immune system and detoxify your liver.
25. Grapes: Grapes are high in resveratrol, quercetin, and ellagic acid. Resveratrol is a polyphenol that has anti-aging and anti-obesity effects. Quercetin and ellagic acid are flavonoids that have anti-inflammatory and anti-diabetic effects. Grapes can also protect your heart and brain health.
26. Grapefruit: Grapefruit is high in vitamin C, naringin, and naringenin. Naringin and naringenin are flavonoids that have anti-inflammatory and anti-obesity effects. Grapefruit can also lower your insulin and cholesterol levels.
27. Mango: Mango is high in vitamin C, beta-carotene, and mangiferin. Beta-carotene is a precursor of vitamin A that has antioxidant and anti-inflammatory effects. Mangiferin is a polyphenol that has anti-diabetic and anti-obesity effects. Mango can also improve your skin and eye health.
28. Papaya: Papaya is high in vitamin C, beta-carotene, and papain. Papain is an enzyme that helps digest protein and has anti-inflammatory effects. Papaya can also boost your immune system and heal your wounds faster. AMong the list of foods with high thermic effect, papaya is a superfood!
29. Pear: Pear is high in fiber, vitamin C, and chlorogenic acid. Chlorogenic acid is a polyphenol that has anti-diabetic and anti-obesity effects. Pear can also lower your blood pressure and cholesterol levels.
30. Pineapple: Pineapple is high in vitamin C, bromelain, and manganese. Bromelain is an enzyme that helps digest protein and has anti-inflammatory effects. Manganese is a mineral that helps activate enzymes and regulate metabolism. Pineapple can also improve your bone and joint health.
31. Watermelon: Watermelon is high in water, lycopene, and citrulline. Water helps hydrate your body and flush out toxins. Lycopene is a pigment that has antioxidant and anti-cancer effects. Citrulline is an amino acid that helps produce nitric oxide, which relaxes your blood vessels. Watermelon can also lower your blood pressure and body temperature. Watermelon is the coolest of all the foods with high thermic effect

High Thermic Effect Grains

Here are some examples of grains with a high thermic effect that you can add to your diet:

32. Brown rice: This is a whole grain that contains more nutrients and antioxidants than white rice. It also has a lower glycemic index, which means it does not spike your blood sugar as much. Brown rice can help you feel full longer and reduce your appetite.
33. Buckwheat: This is not actually a grain, but a seed related to rhubarb. It is gluten-free and has a nutty flavor. Buckwheat is high in protein, magnesium, and manganese, which are essential for energy production and muscle function.
34. Millet: This is a small, round grain that is widely consumed in Africa and Asia. It is gluten-free and easy to digest. Millet is high in iron, phosphorus, and B vitamins, which are important for blood health and nerve function. Among the foods with high thermic effects, millet contains a high density of nutrients and is considered a super food in African countries
35. Oats: This is a popular breakfast cereal that can lower your cholesterol and blood pressure. Oats are high in soluble fiber, which forms a gel-like substance in your stomach and slows down digestion. Oats also contain beta-glucan, a type of fiber that boosts your immune system and fights infections.
36. Quinoa: This is another seed that is often mistaken for a grain. It is gluten-free and has a mild flavor. Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source. Quinoa also has a high amount of lysine, an amino acid that helps build collagen and repair tissues.
37. Whole wheat: This is a grain that includes the bran, germ, and endosperm parts of the wheat kernel. It has more fiber, protein, and minerals than refined wheat products. Whole wheat can lower your risk of diabetes, heart disease, and obesity.
38. As you can see, grains are not only delicious but also beneficial for your health and weight loss. They are food with high thermic effect that can increase your calorie expenditure and keep you satisfied for longer. Try to incorporate some of these grains into your meals and snacks, and enjoy the results!

Legumes with high thermic effect

Legumes are a type of plant that produce edible seeds in pods. They are not only rich in protein, fiber, and minerals, but also have a high thermic effect. This means that they require more energy to digest and metabolize than other foods. Here is a list of legumes with a high thermic effect:

39. Black beans: These beans are popular in Latin American cuisine and have a creamy texture and a mild flavor. They are a good source of iron, magnesium, and folate.
40. Chickpeas: Also known as garbanzo beans, these legumes are widely used in Middle Eastern and Indian dishes. They have a nutty taste and a firm texture. They are high in protein, fiber, and antioxidants.
41. Lentils: These small, lens-shaped seeds come in various colors and sizes. They are easy to cook and can be added to soups, salads, and curries. They are rich in protein, iron, and potassium.
42. Peanuts: These are technically legumes, not nuts, and grow underground. They have a crunchy texture and a sweet flavor. They are packed with protein, healthy fats, and vitamin E.
43. Peas: These are green, round seeds that grow in pods. They have a sweet taste and a soft texture. They are low in calories and high in vitamin C, vitamin K, and fiber.

Eating legumes can help you feel full longer and burn more calories.

Nuts and seeds

Nuts and seeds are great examples of food with high thermic effect. They are also rich in protein, fiber, healthy fats, and antioxidants. Here is a list of some nuts and seeds that can boost your metabolism:

44. Almonds: These crunchy nuts can help you feel full and lower your cholesterol levels.
45. Brazil nuts: These large nuts are a good source of selenium, a mineral that supports thyroid function and immunity.
46. Cashews: These creamy nuts are high in iron, zinc, magnesium, and copper, which are essential for blood production, wound healing, nerve function, and bone health.
47. Chia seeds: These tiny seeds can absorb water and form a gel-like substance in your stomach, which can slow down digestion and increase satiety. They also contain omega-3 fatty acids, calcium, and antioxidants.
48. Flaxseed: These nutty seeds are another excellent source of omega-3 fatty acids, lignans, and fiber. They can help lower blood pressure, cholesterol, and inflammation.
49. Macadamia nuts: These buttery nuts are high in monounsaturated fats, which can improve your heart health and lower your triglycerides.
50. Peanuts: These legumes are not technically nuts, but they have similar benefits. They are high in protein, niacin, folate, and resveratrol, a compound that may protect against aging and disease.
51. Pecans: These sweet nuts are loaded with antioxidants, especially vitamin E, which can protect your cells from oxidative stress.
52. Pistachios: These green nuts are low in calories but high in protein, fiber, potassium, and vitamin B6. They can help regulate your blood sugar, blood pressure, and mood.
53. Pumpkin seeds: These crunchy seeds are rich in zinc, magnesium, manganese, and tryptophan, an amino acid that can promote sleep quality.
54. Sunflower seeds: These nutty seeds are high in vitamin E, selenium, copper, and phytosterols, which can lower your cholesterol and support your immune system.
55. Walnuts: These brain-shaped nuts are one of the best sources of plant-based omega-3 fatty acids. They can also improve your cognitive function, memory, and mood.

Meat and poultry with high thermic effect

Meats and poultry are some of the best examples of food with high thermic effect. Here are four of them that you can enjoy:

56. Chicken: This lean meat is high in protein and low in fat. It can help you build muscle and lose weight. Chicken also contains many vitamins and minerals that support your health.
57. Fish: This is another great source of protein and healthy fats. Fish can boost your brain function and lower your risk of heart disease. Some of the best fish to eat are salmon, tuna, and sardines.
58. Lean pork: This meat is not as fatty as you might think. It has less calories than beef and more iron than chicken. Lean pork can also provide you with zinc, selenium, and vitamin B12.
59. Turkey: This is one of the most popular meats for Thanksgiving. But you can eat it any time of the year. Turkey is low in cholesterol and high in tryptophan, which can improve your mood.
60. These are some of the meats and poultry with a high thermic effect that you can add to your diet.

Fish and seafood with high thermic effect

One type of food with high thermic effect is fish and seafood. They are rich in protein, which has a high thermic effect of about 20-30%. That means for every 100 calories of protein you eat, you burn 20-30 calories just by digesting it. Here are some examples of fish and seafood with a high thermic effect that you can enjoy:

61. Salmon: This fatty fish is not only delicious, but also nutritious. It contains omega-3 fatty acids, which can lower inflammation and improve heart health. A 100-gram serving of salmon has about 142 calories and 20 grams of protein.
62. Tuna: This lean fish is a great source of protein and vitamin B12, which is essential for nerve function and red blood cell production. A 100-gram serving of tuna has about 116 calories and 26 grams of protein.
63. Mackerel: This oily fish is another good choice for omega-3 fatty acids. It also has vitamin D, which helps your body absorb calcium and phosphorus for strong bones. A 100-gram serving of mackerel has about 205 calories and 19 grams of protein.
64. Sardines: These small fish are packed with nutrients, such as calcium, iron, selenium, and vitamin B12. They are also low in mercury, which can be harmful in high doses. A 100-gram serving of sardines has about 208 calories and 25 grams of protein.
65. Herring: This smoked fish is a traditional delicacy in many countries. It has a strong flavor and a soft texture. It is rich in omega-3 fatty acids, vitamin D, and selenium. A 100-gram serving of herring has about 217 calories and 18 grams of protein.
66. Anchovies: These tiny fish are often used as a seasoning or a topping for pizzas and salads. They have a salty taste and a firm texture. They are high in protein, calcium, iron, and niacin. A 100-gram serving of anchovies has about 131 calories and 29 grams of protein.
67. Shrimp: These crustaceans are easy to cook and versatile to use. They have a sweet flavor and a crunchy texture. They are low in fat and high in protein, selenium, and iodine. A 100-gram serving of shrimp has about 99 calories and 24 grams of protein.
68. Lobster: This shellfish is considered a delicacy by many people. It has a mild flavor and a tender texture. It is low in fat and high in protein, copper, zinc, and vitamin B12. A 100-gram serving of lobster has about 89 calories and 19 grams of protein.
69. Crab: This shellfish is similar to lobster, but has a slightly sweeter flavor and a flakier texture. It is low in fat and high in protein, selenium, phosphorus, and vitamin B12. A 100-gram serving of crab has about 87 calories and 19 grams of protein.
70. Oysters: These mollusks are often eaten raw or cooked with various sauces. They have a briny flavor and a chewy texture. They are high in protein, zinc, iron, copper, and vitamin B12. A 100-gram serving of oysters has about 81 calories and 9 grams of protein.
71. Mussels: These mollusks are usually steamed or boiled with herbs and spices. They have a mild flavor and a soft texture. They are high in protein, iron, manganese, selenium, and vitamin B12. A 100-gram serving of mussels has about 86 calories and 12 grams of protein.
72. Scallops: These mollusks are often seared or baked with butter or cheese. They have a sweet flavor and a firm texture. They are low in fat and high in protein, magnesium, potassium, and vitamin B12. A 100-gram serving of scallops has about 111 calories and 21 grams of protein.

Dairy foods with high thermic effect

Dairy products are rich in protein, which has a higher thermic effect than carbohydrates or fats. Protein also helps you feel full and satisfied, which can prevent overeating.

Here is a list of some dairy foods with a high thermic effect that you can enjoy:

73. Greek yogurt: This creamy and tangy yogurt has more protein and less sugar than regular yogurt. It also contains probiotics, which are good for your gut health.
74. Cottage cheese: This soft cheese is low in calories and high in protein and calcium. It can be eaten plain or mixed with fruits, nuts, or honey for a delicious snack.
75. Skyr: This Icelandic yogurt is similar to Greek yogurt, but even thicker and creamier. It has a mild flavor and is packed with protein and calcium.
76. Kefir: This fermented milk drink is like a liquid yogurt. It has a slightly sour taste and is rich in protein, probiotics, and vitamins.
77. Low-fat milk: This classic dairy product is a good source of protein, calcium, and vitamin D. It can be drunk by itself or added to cereals, smoothies, or coffee.
78. Low-fat cheese: This cheese has less fat and calories than regular cheese, but still provides protein and calcium. You can choose from different varieties, such as mozzarella, cheddar, or feta.
79. String cheese: This cheese is fun to eat and easy to carry. It has a mild flavor and a chewy texture. It also has protein and calcium.
80. Hard-boiled eggs: Although not technically dairy, eggs are often paired with dairy products. Eggs are one of the most complete sources of protein, containing all nine essential amino acids. They also have choline, which is good for your brain.

Factors that can affect the thermic effect of food

Different factors can affect how high or low your TEF is. Here are some of them:

• Type of food: Some foods have a higher TEF than others. Protein-rich foods, such as eggs, meat, and dairy, have the highest TEF. This means your body burns more calories to break them down. Carbohydrates and fats have a lower TEF, so they are easier to digest. If you want to increase your TEF, you should eat more food with high thermic effect, such as protein.
• Amount of food: The more food you eat, the more energy your body needs to process it. This means your TEF will increase with the size of your meal. However, this does not mean you should overeat to boost your TEF. Eating too much can lead to weight gain and other health problems. You should eat enough to satisfy your hunger and meet your nutritional needs.
• Age: As you get older, your TEF tends to decrease. This is because your metabolism slows down and your muscle mass declines. Muscle tissue is more metabolically active than fat tissue, so it burns more calories at rest. To prevent your TEF from dropping too much, you should maintain or increase your muscle mass by doing strength training exercises.
• Activity level: The more active you are, the higher your TEF will be. This is because physical activity stimulates your metabolism and increases your muscle mass. Exercise also helps you burn calories during and after the workout. You should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. You can also do some resistance training to build muscle and strength.
• Gender: Men tend to have a higher TEF than women. This is partly because men have more muscle mass and less body fat than women. Men also have higher levels of testosterone, which is a hormone that boosts metabolism and muscle growth. Women have higher levels of estrogen, which is a hormone that promotes fat storage and lowers metabolism. However, these differences are not very significant and can be influenced by other factors, such as diet and exercise.
• Circadian rhythm: Your TEF may vary throughout the day according to your circadian rhythm. This is the natural cycle of physical, mental, and behavioral changes that follows a 24-hour pattern. Your circadian rhythm affects your sleep-wake cycle, hormone levels, body temperature, and metabolism. Your TEF may be higher in the morning when your metabolism is more active and lower at night when your metabolism is more sluggish. To optimize your TEF, you should eat according to your circadian rhythm and avoid late-night snacking.
• Food processing: Processed foods tend to have a lower TEF than unprocessed foods. This is because processed foods are easier to digest and absorb than whole foods. Processing removes some of the natural fibers, nutrients, and water from the food, making it less bulky and more calorie-dense. Unprocessed foods, such as fruits, vegetables, grains, nuts, and seeds, have a higher TEF because they contain more fiber, water, and nutrients that make them harder to digest. If you want to eat more food with high thermic effect, you should choose unprocessed foods over processed foods.

Common myths and their facts

Myth: Eating foods with a high thermic effect will allow you to eat as much as you want and still lose weight.

Fact: While eating foods with a high thermic effect can help you burn more calories, it is important to still pay attention to your overall calorie intake. If you eat too many calories, even if they are from foods with a high thermic effect, you will still gain weight.

Myth: There is a magic food or drink that can boost your metabolism and help you lose weight quickly and easily.

Fact: There is no such thing as a magic food or drink that can boost your metabolism and help you lose weight quickly and easily. The best way to lose weight and keep it off is to make healthy lifestyle changes, such as eating a healthy diet and exercising regularly.

Myth: Eating certain foods, such as celery, will actually burn more calories than they contain.

Fact: While celery is a low-calorie food, it does not burn more calories than it contains. The thermic effect of food is the energy that your body uses to digest, absorb, and metabolize food. It is estimated that TEF accounts for about 10% of the total calories that you burn each day.

Myth: You need to eat small, frequent meals throughout the day to boost your metabolism.

Fact: There is no evidence that eating small, frequent meals throughout the day boosts metabolism. In fact, some studies have shown that eating three larger meals per day may be more beneficial for weight loss.

Myth: You need to avoid eating carbohydrates at night to lose weight.

Fact: There is no evidence that avoiding carbohydrates at night helps with weight loss. The most important thing is to consume a healthy diet and exercise regularly.

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Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder