Understanding the Role of Diet-Induced Thermogenesis in Boosting Metabolism
Have you ever heard the term ‘diet-induced thermogenesis’ (DIT) and wondered what it meant? This term may sound complex, but it is simply the body’s way of generating heat and increasing energy expenditure after eating. In simpler terms, it is the ‘calories burned during digestion and processing of food.’
While most people focus on the number of calories they consume, it is worth paying attention to the calories burned during digestion and processing of food. The more energy the body spends digesting food, the higher the metabolic rate, and the more calories burnt. This is where DIT comes into play.
What is Diet-Induced Thermogenesis?
DIT, also known as the ‘thermic effect of food,’ is the energy expenditure that occurs during the digestion and absorption of food. This energy expenditure is an essential factor in overall energy balance, as it can influence weight loss or gain. The amount of energy expended during DIT varies depending on the macronutrient composition of the food.
Macronutrients and DIT
Macronutrients refer to the three main food groups: carbohydrates, proteins, and fats. The energy expenditure during DIT varies when consuming different macronutrients. Proteins, for instance, require more energy to digest and absorb than fats or carbohydrates. Therefore, consuming a high-protein diet may increase energy expenditure and boost DIT, leading to weight loss and a higher metabolic rate.
Factors Influencing DIT
Several factors influence DIT, such as:
Meal Size:
Larger meals tend to produce a higher energy expenditure than smaller meals.
Meal Composition:
As mentioned earlier, macronutrient composition has an impact on DIT. A high-protein diet may result in a higher energy expenditure than other macros.
Age and Gender:
Older individuals and women tend to have lower DIT than younger individuals and men.
Exercise:
Physical activity can increase DIT as well as overall energy expenditure.
How You Can Boost DIT
It’s worth noting that DIT is only a small part of the overall energy balance equation, but every calorie counts. Here are some ways to boost DIT and improve overall metabolic rate:
Consume protein-rich meals:
As previously mentioned, protein requires more energy to digest and absorb than some other macros. Thus, incorporating high-protein foods such as lean meats, fish, or plant-based proteins like beans can be beneficial.
Eat small, regular meals:
Consuming small, regular meals throughout the day instead of large, infrequent meals can help boost DIT.
Engage in resistance training:
Resistance training has been shown to increase lean body mass, which, in turn, can help boost DIT.
The Bottom Line
DIT is a necessary process that occurs in the body during food intake and plays a role in overall energy expenditure. While it may not be the holy grail of weight loss, paying attention to your diet’s macronutrient composition and meal frequency can help you boost DIT and improve overall metabolic rate. Remember, every calorie counts when it comes to weight loss, so it’s worth paying attention to the calories burned during digestion and processing of food.
