Hello my fellow fitness lovers!
This is probably the first time you're hearing from me. Please allow me to introduce myself, I'm Juliana, one of the co-founders of Flow Fysique Factory and I'm also an International Sports Sciences Association (ISSA) Certified Personal Trainer.
Today is a monumental day because I'm going to reveal the biggest secret to sustainable weight loss, and that is...
The Thermic Effect of Food (TEF)
Do you know that a portion of the calories we consume when we eat and drink are actually burnt off during digestion itself and this is referred to as the Thermic Effect of Food (TEF).
The impact of this effect is different for each macronutrient. The three broad classes of macronutrient are proteins, carbohydrates and fats.
So how exactly does it work?
The thermic effect of food is the increase in your metabolic rate after eating and is the highest when consuming.... Protein!
When you understand how the Thermic Effect of Food works, you can use this metabolic loophole to help you cheat your way to attaining those weight loss goals faster and easier, without lifting an extra kilo.
This diagram below is taken directly off the pages of our Flow Hyperthermic Cookbook! Shh! Don't tell Dr. Stryker!
What this means, is that if you eat 1000 calories worth of protein, 250 to 300 calories (25-30%) will be burnt away during digestion itself! This leaves only 700 to 750 calories available for use by the body, making it much easier to eat in a calorie deficit and lose weight! Amazing eh?
On the other hand, if you eat 1000 calories worth of fat, only 20 to 30 calories (2-3%) will be burnt away during digestion. This leaves 970 to 980 calories available for use by the body, making it much harder to eat in a calorie deficit! Pretty lame!
Let's explore the concept and explain it in monetary terms.
Now let's say, we see calories as currency and our body as the wallet. Every calorie is a dollar and we have a budget of $1000 to spend everyday.
Overspend and you'll gain weight, underspend and you'll lose weight!
When you spend $1000 on protein, you'll receive $250 to $350 back as rebates! So technically, you only spent $700 to $750!
However, if you spend the same amount of money $1000 on fat, you'll only receive $20 to $30 worth of rebates. All in all, you spent $970 to $980 on fat. Pfft! What a bad deal.
The savings are the highest when you spend on protein!
With the extra savings that you enjoyed from spending on protein, you'll always have extra cash in your wallet to spend on other foods to maintain your current weight or not spend it at all so you can lose weight - whichever your goal is.
So should we eat only protein?
We do not encourage you to exclude food groups, starve yourself, cut out all your carbs and fat.
How many times have you heard someone say they’re on a specific diet and then the next thing you know they’re off their diet! Diets are hard and never sustainable, just like the results they deliver!
We are all for flexible eating so you can continue to enjoy your favourite gourmet dishes while you're alone or when you eat out with friends and family.
So what should I eat?
This is where our Flow Hyperthermic Cookbook comes in handy as it exploits the Thermic Effect of Food by tweaking the recipes of meals you already know and love to make sure you don't "break the calorie bank". 😜
The cookbook outlines how to structure your nutrition and features over 40 delicious, high-protein recipes that you don’t need to be a MasterChef to follow!
Giant portions, delicious foods, ice-creams, desserts, these are all things you can continue to enjoy while you get into the best shape of your life!
Watch this video (starring Dr. Stryker and filmed by little ol' me) to help you better understand how our cookbook can help you lose weight without going on a diet.
By keeping your protein intake high, you maximize the Thermic Effect of Food, minimize muscle loss and protect your metabolism, making it easier than ever to stay in a calorie deficit and BURN fat!
I hope what I shared in this post can help you 'stash away' extra calories and help you achieve your weight loss goals in a more healthy and sustainable way. 💪
You can also check out our Youtube channel for more health and nutrition tips and tricks from us!
Meanwhile, do comment down below if there are any fitness or wellness-related topics you would like us to cover in the upcoming posts.
Finally, keep muscling and sparkling, you guys!