Is thermogenesis?
Thermogenesis is the process of heat production in the body. Every "unit" of heat production requires energy (calories), so stimulating thermogenesis is one way to increase total daily energy expenditure. The body burns calories not only when moving but also when producing heat!
Thermogenesis makes up a significant part of TDEE and can be classified into several types, each of which can be affected by nutrition, physical activity and environmental factors.
📊 Types of Thermogenesis
| Type | Description | Share of TDEE | Can It Be Influenced? |
|---|---|---|---|
| Obligatory (BMR) | Heat production to maintain vital functions | 60–70% | Increasing muscle mass |
| Diet-induced (TEF/DIT) | Heat production during digestion and metabolism of food | ~10% | YES — more protein, spicy food |
| Exercise activity (EAT) | Heat production during intentional physical exertion | 5–10% | YES — more/more intense workouts |
| Non-exercise activity (NEAT) | Heat production during daily movements | 5–15% | YES — more movement |
| Adaptive (cold-induced) | Shivering and non-shivering thermogenesis in response to cold | Variable | YES — cold exposure |
🥗 Thermogenic Foods
Some foods have a higher thermal effect or stimulate thermogenesis through specific compounds:
🥩 Protein-Containing Foods
Eggs, chicken, fish, beef. TEF: 20–30%. This means that 100 kcal from chicken = only 70–80 kcal for the body after digestion.
🌶️ Hot Peppers (Chili, Cayenne)
Capsaicin activates TRPV1 receptors, causing heat production. Effect: +5–10% for up to 2 hours.
🍵 Green Tea and Coffee
Catechins (EGCG) + caffeine act synergistically: they increase norepinephrine levels, promote fat oxidation and thermogenesis.
🫚 Ginger
Gingerols and shogaols can increase thermogenesis and suppress appetite. 2 g of ginger powder with food.
🥥 Coconut Oil / MCT
Medium-chain triglycerides are metabolized faster than long-chain fats, producing a thermogenic effect.
🧡 Turmeric / Curcumin
Anti-inflammatory effect indirectly supports healthy metabolism. May promote BAT (brown adipose tissue) activity.
❄️ Cold Thermogenesis (Cold Thermogenesis)
Cold exposure activates two thermogenesis mechanisms:
- Shivering Thermogenesis: Involuntary muscle contractions that can increase metabolism. Effective but uncomfortable.
- Non-shivering Thermogenesis: Activation of brown adipose tissue (BAT). BAT cells contain UCP1 (thermogenin) protein, which "uncouples" oxidative phosphorylation in mitochondria — instead of ATP production, energy is dissipated as heat.
Practical Application: Cold shower (30–60 sec of cold water at the end of a shower), sleeping in a cooler room (18–19°C), being outdoors without excessively warm clothing in autumn/winter. The effect is modest, but over time it may increase BAT activity and daily energy expenditure by 50–150 kcal.
💊 Thermogenic Supplements
The most popular thermogenic supplements — what the science says:
| Supplement | Mechanism of Action | Effectiveness | Side Effects |
|---|---|---|---|
| Caffeine | CNS stimulation, cAMP increase | Moderate (+3–8%) | Anxiety, insomnia, increased heart rate |
| EGCG (green tea) | Catechol-O-methyltransferase inhibition | Mild–moderate (+2–4%) | Potential liver effects at high doses |
| Synephrine (bitter orange) | β-3 adrenergic stimulation | Mild | May raise blood pressure |
| Yohimbine | α-2 adrenergic receptor blockade | Moderate for fat mobilization | Anxiety, panic, increased HR |
| Capsaicin / Capsimax | TRPV1 activation | Mild (+1–3%) | Stomach irritation |
💡 Practical Everyday Tips
📋 Track Progress
Use a diary or app. Weekly trends are more important than daily fluctuations. Regularly measure not only weight but also circumferences.
💧 Drink Enough Water
2–3 liters per day. Water aids digestion and metabolism and reduces false hunger.
😴 Sleep 7–9 Hours
Quality sleep is essential for hormonal balance, muscle recovery, and appetite control.
🏃 Move Every Day
Even 30 minutes of walking per day can significantly improve metabolism and mood.