Protein digestion and metabolism require more energy than those of carbohydrates or fats, but is this thermic effect significant enough to have a real impact?

noli's read

The concept here is the thermic effect of food (TEF), which refers to the energy expended by the body to process nutrients. Research solidly confirms that protein has a significantly higher TEF (approximately 20-30%) compared to carbohydrates (5-10%) and fats (0-3%), as shown by numerous meta-analyses on energy metabolism. Peter Attia correctly highlights an important nuance: although this effect is biologically real and measurable, its impact on long-term weight management is often overestimated by the general public. Evidence from randomized controlled trials (RCTs) indicates that while this metabolic advantage aids in satiety and the maintenance of muscle mass, it does not constitute a magic bullet for weight loss without an overall caloric deficit. It is therefore accurate to state that the phenomenon exists, but it is an exaggeration to consider it a major metabolic lever in isolation. Science supports the idea that protein intake is crucial for body composition, more so than for simple raw caloric expenditure.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015