I have a blog where I write about the 801010 lifestyle, and I get a lot of questions. This morning, someone asked me to explain the ins and outs of dietary thermogenesis. I'm not a doctor or an expert(YET), but I think I did a pretty good job so here's what I wrote, feedback would be appreciated :)
"I’m still a newb in many ways, I’ve only been at this for just over a year and am self-educating rather than paying for someone else to tell me what the government told them to tell me. Now, to explain the ins and outs of dietary thermogenesis would require a vast wealth of scientific knowledge that I do not possess, it would require terms like “sympathetic nervous system” and “preganglionic neurons” and I don’t have my biochem book with me to reference.
Here’s the definition of dietary thermogenesis: Also known as the thermic effect of food, dietary thermogenesis, or diet-induced thermogenesis, DIT, is the process of energy production in the body caused directly by the metabolizing of food consumed. Dietary thermogenesis is influenced by factors relating to the composition of the food and the physical state of the individual. A 2004 analysis published in “Nutrition and Metabolism” of research on dietary thermogenesis found that in an energy-balanced state, a mixed diet of proteins, fats and carbohydrates produced an energy expenditure from dietary thermogenesis that constituted 5 to 15 percent of total daily energy expenditure.
Now, you will find carbohydrates burn the second most calories in thermogenesis, with protein being the first. That’s really because proteins are much harder for us to digest, they require more work. Protein should NOT be your main source of calories because 1) our bodies run on carbohydrates not protein, 2) excess protein puts the body into an unnatural state called ketosis and 3) excess protein is acidifying to the body, even plant protein. Protein isn’t optimal like carbs are.
It’s important to note that not every single calorie gets burned off in thermogenesis- most of what you eat is used to perform bodily functions, some is stored as glycogen in the liver/muscles. If you want the specific numbers relating to what percentage of calories are burned off in thermogenesis, please message me off anon and I will respond privately. I’m not posting anything that could be used as a formula to calculate “how many calories I should eat” because I don’t want to aid someone still struggling with an eating disorder. I believe formulas are unnecessary and damaging in that respect.
Additionally, it’s important to look at more than just the words on a page but the living examples of this. A lot of science is conflicting, so many diets tout that carbs are the culprit and have plenty of “facts” to back it up, but don’t have the long terms results as proof. Atkins had plenty of studies “proving” that animal protein is healthy long-term and we should all know what a load that is by now. You can manipulate facts in your favor but you can’t hide the results when you put them into practice. I mean sure people lose weight quickly, initially, on high-protein diets but that’s because they’re dehydrated and losing water weight. Find me someone who’s been doing Atkins long-term, who doesn’t practice calorie restriction and portion control in addition to working out a ton, who is in good physical shape. Here, I’ll get you started. I feel bad for these people :(
Then there’s this study, in which the participants were overfed by thousands of carbohydrate calories and “spontaneously” burned 400% more calories(the more low fat carbs you eat, the more you will burn). The info you’re looking for is present in the beginning and in the tables, you do have to trudge through some medical jargon though, you’ll see that they gained some weight, note that it was in the form of muscle with only 1kg being fat, and they were literally eating an excess of thousands of calories on top of what they would normally eat. There’s no way an average person could eat enough to gain fat on 801010. There are no overweight long-term 801010ers. Sometimes people gain/hold onto a little bit of extra weight due to edema if they’ve been restricting/binging&purging- this can last a month, it can last a year or two. It depends on the severity of their previous lifestyle. But once the body is healed, once it trusts that it doesn’t have to be in starvation mode, you’ll be a lean mean fruit munching machine. 801010 is not for people looking for instant gratification, it’s for people who are serious about being healthy long-term.
You wanna be fit and healthy eating as much food as you care for without limiting your intake and relying on supplements? Eat 801010."