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- Aug 24, 2017
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Defective thermogenesis seems to be a cause, rather than a consequence, of obesity. Boosting thermogenesis can speed up the metabolic rate, energy expenditure and fat loss.
A few dietary things that can boost thermogenesis is:
Fructose. Because it doesn't require insulin to enter the cell, it can be used to produce energy and heat. The more insulin resistant someone is, the less thermogenic glucose is. Fructose rescues that loss.
On the thermogenic effect of glucose:
Thermogenic Responses Induced by Nutrients in Man: Their Importance in Energy Balance Regulation
"when ingested glucose is absorbed and then directly oxidized, the increase in energy expenditure (i.e. the thermogenesis) only represents about 1%, whereas the cost of converting glucose to glycogen corresponds to about 5% of the glucose energy content (Flatt, 1978). Another pathway, lipogenesis from glucose, is energetically wasteful since the equivalent of 24% of the energy content of glucose converted into glycogen is expended"
"In a recent study of overfeeding with carbohydrates in our laboratory (the subjects received 1,500 kcal in excess of the preceding day' s energy expenditure over a period of 7 days) , Schutz et al., (1982a) observed an increase in energy expenditure corresponding to 27~ of the excess energy intake"
Shorter chain fats (C12 and shorter). These fats are oxidized very rapidly and promote the production of heat.
Overweight people experience a greater thermogenic effect from olive oil than saturated fat, but this benefit disappears in lean individuals. This is hypothesized that MUFA oxidation requires more energy than SFAs, but this can also be because oleic acid is very rapidly oxidized, almost as fast as lauric acid.
Protein. Fast digesting protein sources such as whey are known to boost thermogenesis mainly by increasing protein oxidation, which is thermogenic. Eating salmon with a high GI carb source, such as potatoes, increases thermogenesis 40% more than when salmon is eaten with a low GI source. I should mention that the thermogenic response of salmon with a high GI carb source was not replicated by having veal with a high GI source, so this is unique to salmon.
Casein is also less thermogenic than whey.
Interestingly, gelatin is slightly more thermogenic than casein, but I think if you were to combine protein (a complete source of amino acids) with gelatin, you would get a superior thermogenic and satiety promoting effect, because gelatin is devoid of tryptophan, and tryptophan slows the metabolic rate.
Salt.
Avoiding PUFA.
Sufficient total calories.
A few dietary things that can boost thermogenesis is:
Fructose. Because it doesn't require insulin to enter the cell, it can be used to produce energy and heat. The more insulin resistant someone is, the less thermogenic glucose is. Fructose rescues that loss.
On the thermogenic effect of glucose:
Thermogenic Responses Induced by Nutrients in Man: Their Importance in Energy Balance Regulation
"when ingested glucose is absorbed and then directly oxidized, the increase in energy expenditure (i.e. the thermogenesis) only represents about 1%, whereas the cost of converting glucose to glycogen corresponds to about 5% of the glucose energy content (Flatt, 1978). Another pathway, lipogenesis from glucose, is energetically wasteful since the equivalent of 24% of the energy content of glucose converted into glycogen is expended"
"In a recent study of overfeeding with carbohydrates in our laboratory (the subjects received 1,500 kcal in excess of the preceding day' s energy expenditure over a period of 7 days) , Schutz et al., (1982a) observed an increase in energy expenditure corresponding to 27~ of the excess energy intake"
Shorter chain fats (C12 and shorter). These fats are oxidized very rapidly and promote the production of heat.
Overweight people experience a greater thermogenic effect from olive oil than saturated fat, but this benefit disappears in lean individuals. This is hypothesized that MUFA oxidation requires more energy than SFAs, but this can also be because oleic acid is very rapidly oxidized, almost as fast as lauric acid.
Protein. Fast digesting protein sources such as whey are known to boost thermogenesis mainly by increasing protein oxidation, which is thermogenic. Eating salmon with a high GI carb source, such as potatoes, increases thermogenesis 40% more than when salmon is eaten with a low GI source. I should mention that the thermogenic response of salmon with a high GI carb source was not replicated by having veal with a high GI source, so this is unique to salmon.
Casein is also less thermogenic than whey.
Interestingly, gelatin is slightly more thermogenic than casein, but I think if you were to combine protein (a complete source of amino acids) with gelatin, you would get a superior thermogenic and satiety promoting effect, because gelatin is devoid of tryptophan, and tryptophan slows the metabolic rate.
Salt.
Avoiding PUFA.
Sufficient total calories.
