You are correct and here is why.
The Thermic effect of Protein is about 10-30 percent depending on what kind of meat or protein.
Ok so lets take 20 percent of that as an average.
So that means 20 percent of the calories in the Protein you eat is going to be burned in digestion. So lets say you eat, 160 grams of protein which is 640 calories. Now lets take 20 percent away from the 640 which is 128 calories.
So the TEF benefit you get will be 128 calories. Not much at all.
Did you know that reading a book or typing on this Getbig forum will cause you to burn more than 128 calories!
As you can see, the TEF is pointless to even bother with.
With this said,
This is one way to delve a bit deeper into a calorie deficit albeit slightly.
Drinking cold sodas or Ice Water can also delve you into a little deeper deficit.
Consider this:
Let's figure out exactly what you're burning when you drink a 16-ounce (0.5 liter) glass of ice water:
* The temperature of ice water can be estimated at zero degrees Celsius.
* Body temperature can be estimated at 37 degrees Celsius.
* It takes 1 calorie to raise 1 gram of water 1 degree Celsius.
* There are 473.18 grams in 16 fluid ounces of water.
Let's say you adhere to the "eight 8-ounce glasses of water a day" nutritional recommendation. In 64 ounces of water, there are 1,892.72 grams. So to warm up all that water in the course of a day, your body burns about 70 Calories. And over time, that 70 Calories a day adds up. So, while you definitely shouldn't depend on ice water consumption to replace exercise or a healthy diet, drinking cold water instead of warm water does, in fact, burn some extra Calories!
So each gallon of iced water or soda you drink that is chilled, you burn about 140 calories. Drink 2 gallons and it will be 280 calories. That is equivalent to a quite vigorous hour long cardio session.
Drink away your Cardio!!!!
