Your last meal of the day can play a big part in helping you lose weight and burn calories as you sleep. While staying in an overall calorie deficit may be one way to help you slim down, choosing the right foods at supper time can also lead to major metabolism and weight loss benefits.
To understand how your diet can help your body continue burning calories after eating, you need to understand the thermic effect of food (TEF).
What To Know about the Thermic Effect
“This term refers to the energy expended by our bodies to process and metabolize the food we eat,” explains Dr. Chris Mohr, PhD, RD, fitness and nutrition advisor at Fortune Recommends Health. “Some nutrients need more energy than others to be digested, absorbed, and metabolized.”
Adds Dr. Mark D. Haub, Ph.D., a food, nutrition, dietetics and health professor at Kansas State University, “The muscles involved with chewing, eating and digesting lead to increased and redistribution of blood flow to extract nutrients from the food.”
Not all foods require the same amount of energy to be digested. Proteins have a higher thermic effect than fats and carbohydrates, meaning they increase metabolic rate more.
Related: Ever Heard of High Thermic Foods? They Could Be the Metabolism Kickstarters Your Body’s Been Looking For
“Basically, some of the calories in the foods you eat are used up in the process of digestion, absorption and metabolism itself,” adds Dr. Mohr.
Each type of macronutrient (protein, carbohydrate and fat) requires different amounts of energy to be digested. Protein causes higher TEF (20–30% of the energy content of ingested protein) compared to carbohydrate (5–10%) and fat (0–3%).
“The thermic effect of eating is about 10% of one’s resting metabolic rate,” says Dr. Haub. However, he notes many factors can influence this–including meal timing.
A Dinner That Will Help You Burn Calories All Night Long
Dr. Mohr recommends a good dinner option for metabolism benefits is something rich in protein (specifically a lean protein), like grilled chicken paired with a fibrous veggie like broccoli.
“These foods are not only packed with nutrients but also have a high thermic effect, which can boost your metabolism after eating,” says Dr. Mohr. “Preparing these foods by grilling or baking rather than frying helps maintain their nutritional value and avoid extra fats.”
Related: 70 Downright Delicious Grilled Chicken Recipes for a Summer of Good Eating
Research supports the idea that protein-rich foods have a higher thermic effect. A study published in the Journal of the American College of Nutrition found that the thermic effect of protein is a decent amount higher than that of fats and carbohydrates.
“This increase in metabolic rate can contribute to more calories burned, even at rest,” says Dr. Mohr.
And another review in the American Journal of Clinical Nutrition noted that high-protein diets are associated with greater satiety and thermogenesis. Plus, high protein diets have also been studied to help aid natural weight loss.
A serving of grilled chicken (3 ounces) contains almost 26 grams of protein and less than 3 grams of fat. Chicken is considered a high-protein food, meaning one ounce contains at least 7 grams of protein, according to the National Library of Medicine.
The addition of fiber-rich broccoli, one of the highest-fiber vegetables, combined with the protein of chicken contributes about 5 grams of fiber per cup, plus an additional 4 grams of protein. A 2024 study published in Frontiers in Nutrition found that adults who ate broccoli 1-2 times a week reported reduced overall mortality, cardiovascular and cancer risks.
Related: Our 63 Best Broccoli Recipes That Will Outshine All the Other Veggies In Your Life
Another benefit of eating protein with a fiber-rich food is that it increases “volume” without increasing caloric content, adds Dr. Haub. Vegetables contribute additional water content, which can help you feel more full.
Besides giving your metabolism a boost, an additional benefit of having a protein-filled dinner is that it supports muscle health.
“Eating protein-rich foods at night may be specifically beneficial because they can help in muscle repair during sleep and may keep you feeling full for longer, which could help in managing nighttime snacking habits,” says Dr. Mohr. “Since protein is needed for muscle repair and growth, eating it at night helps with the body’s natural overnight repair processes. Some data suggests a 20-40 gram dose may help support muscle health.”
If you are looking to eat something at dinner that will help you continue burning calories all night long and help you meet your weight loss goals, grab some chicken and broccoli on your next trip to the grocery store.
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Related: 20 Foods to Boost Your Metabolism
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