The third factor in metabolism is the thermic effect of feeding (TEF), which contributes between 5-15% to your total caloric expenditure.
Ideally, you are choosing nutritious foods to support your daily needs, but the benefits of TEF should steer you even more towards better nutrition, right?
TEF is defined has the calories you expend (burn) when you eat. Much occurs after you swallow your food. The digestion process cranks up as your stomach breaks up the food and moves it through your gut.
The macronutrients AND micronutrients are shuttled to their proper places. It's an amazing process, and digestion falls under the metabolism umbrella.
So, what can you do to influence TEF? Consume foods that stoke the "internal oven" as I call it. Protein gives you the biggest bang, with carbs the second, and fats coming in third.
However, this doesn't mean that you kick fats to the curb. No way! You still need your balance of unsaturated and saturated fats coming from healthy protein, fish oil, flax seed oil, etc.
Also, don't overdo it with starchy carbs. Fibrous carbs, such as fruit and veggies, are usually superior to starchy carbs. In fact, many fibrous carbs are negative calorie foods...meaning they require more calories to digest than calories they provide. Pretty cool, eh!
What about processed carbs you ask? Get 'em outta here!
Make it a great day!