What Is Thermogenesis? Know Its Types, Foods And Supplements

Imagine your body as a finely tuned engine, constantly converting fuel (food) into energy. But did you know your body also generates heat as a byproduct of this process? This heat production, crucial for maintaining core body temperature, is called thermogenesis.

Thermogenesis comes from the Greek word thermos, which means heat. All the metabolic processes in animals and plants produce heat as a reflection of thermodynamic inefficiency and are, therefore, thermogenic. In general, however, thermogenesis is used to describe a facultative or adaptive process of heat generation, i.e., a process in which heat is the primary product of metabolism. It also describes the heat produced in direct response to a meal.

The concept of facultative thermogenesis is well-established with the generation of heat to maintain body temperature (thermoregulatory thermogenesis). It is also widely used in nutritional science to describe the adaptive production of heat in response to overfeeding (diet-induced thermogenesis), particularly as a component of the regulation of whole-body energy balance. 

Intrigued? In this blog, you will explore the different types of thermogenesis, the power of certain foods to boost it, and even delve into the world of thermogenic supplements. Read on to learn all about thermogenesis!

Table Of Contents

1. What Is Thermogenesis In The Body? 

2. List Of Thermogenic Foods

3. What To Include In A Thermogenic Diet?

4. What Are The Types Of Thermogenesis In The Body?

5. The Final Say

6. FAQs

7. References

What Is Thermogenesis In The Body? 

Your body produces heat to maintain an ideal temperature called thermogenesis. It is linked to your body's metabolism and is influenced by genetic factors. However, some natural ingredients can slightly increase our metabolic rate. 

Thermogenesis is a natural process in which our body consumes stored energy and releases it as heat in response to environmental changes. It mainly occurs in brown and beige adipose tissue and is regulated by various factors, including hormones called lipokines.

Whenever our body goes through a metabolic process, it generates heat, known as thermogenic heat. This heat production can be either a random or an adaptive process. Additionally, when we eat food, our body generates heat which helps in weight loss.

List Of Thermogenic Foods

Here is the list of the best foods that you can add to your daily diet to help your body burn more calories:

1. Eggs

Eggs are an excellent source of lean protein and are packed with all the essential amino acids which are important for your body. These amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Eggs are also rich in vitamin D, vitamin E, choline, and iron, which are important for our metabolism and overall health.

2. High-quality fish

Fatty fish such as salmon contain omega-3 fatty acids, which reduce inflammation, and polyunsaturated fatty acids (PUFAs), which help in lowering bad cholesterol, reducing the risk of heart disease and stroke. Higher levels of activity of liver mitochondrial glycerophosphate dehydrogenase, an enzyme involved in thermogenesis.

3. Nuts and seeds

You might think that including nuts and seeds on this list is controversial because they have a higher fat content than any other foods on this list. However, nuts and seeds contain many vitamins and nutrients that support metabolic health. It is also rich in soluble fibre, which helps slow down the absorption of food and keeps you feeling full. 

4. Avocado

Avocados are another high-fat food; half an avocado contains about 16 grams of fat. But one thing that makes avocados a high-calorie food is their high magnesium content. Magnesium plays a crucial role in accelerating the process of absorption of other nutrients and regulating digestion. It also activates enzymes that synthesise adenosine triphosphate (ATP), which provides energy to the body's cells. 

Also Read: Avocado For Weight Loss: Benefits And Recipes

What To Include In A Thermogenic Diet?

A thermogenic diet consists of foods that increase your body's metabolic rate, the rate at which it burns calories through diet-induced thermogenesis. Protein is the most effective thermogenic nutrient and can increase metabolic rate by 15-30%. Including high-protein foods like lean meats, fish, eggs, and legumes in your diet can help you burn more calories and promote fat loss. 

Carbohydrates also have a thermogenic effect and can increase metabolic rate by 5-10%. However, it's best to choose complex carbohydrates like whole grains, fruits, and vegetables, as they are more nutrient-dense and contain fibre that can keep you feeling full for longer. 

In contrast, fat has the lowest thermogenic effect, increasing metabolic rate by only 0-3%. However, including healthy fats like nuts, seeds, avocado, and olive oil in your diet may benefit your overall health and weight loss goals.

Also Read: 10 High-Calorie Foods To Avoid To Lose Weight

What Are The Types Of Thermogenesis In The Body?

There are three types of thermogenesis, which are as follows:

Also Read: How To Reduce Body Heat Immediately? Discover Tips And Foods! 

The Final Say

Thermogenesis is the process of dissipating energy in the form of heat. This occurs in brown adipose tissue and skeletal muscle, increasing core body temperature. Some foods are classified as thermogenic because they help speed up metabolism, increase fat burning, and reduce appetite. 

Including these foods in a balanced diet along with regular exercise will help you burn fat at a faster rate. Thermogenic supplements are also widely used for this purpose. The supplement increases the rate at which your body burns fat. Thermogenic fat burners help you burn extra fat, making weight loss much easier. Talk to your doctor before using thermogenesis as a weight loss mechanism.

FAQs

1. What are the benefits of thermogenesis? 

Thermogenesis is great for burning calories to produce heat. This process creates a negative energy balance that is directly related to weight loss. Therefore, incorporating physical activity and thermogenic foods into your daily routine can increase your body's heat production. 

2. What is thermogenesis also called?

Thermogenesis, also termed as heat production, is usually encountered in two settings: due to meal ingestion and in response to a cold environment. Logically, they are termed DIT and cold-induced thermogenesis.

3. What is the thermogenic effect of food?

The thermic effect of food is the energy used by the body to digest, absorb, and metabolise food.

4. What are the thermogenic weight loss?

Thermogenesis burns calories by producing heat. The process leads to the creation of a negative energy balance which is directly linked to weight loss. 

5. What are thermogenic benefits?

The benefits of thermogenic are:

• Thermogenesis is a fat-burning aid

• Thermogenesis is a recovery aid

• Thermogenesis at night is a sleep aid

• Thermogenesis is a resiliency aid

  
  

6. What are the three types of thermogenesis?

Here are the three types of thermogenesis: 

• Basal Metabolic Rate (BMR)

• Diet-induced thermogenesis (DIT) or Thermic Effect of Food (TEF)

• Physical Activity-Induced Thermogenesis (PAIT)

References

• Fundamental mechanisms of thermogenesis

• Thermogenesis Definition & Meaning - Merriam-Webster

• Lipokines and Thermogenesishttps://pubmed.ncbi.nlm.nih.gov/2667732/

• Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure

• Thermogenesis | Encyclopedia MDPI

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