AND HOW DOES WHAT’S ON MY PLATE FIT INTO IT ALL?

What you eat provides energy, but digesting it requires energy, too, which is known as the thermic effect of food. And different types of food have different thermic effects. Protein has a double metabolic effect in that it both builds muscle and gives your digestion a workout. ‘Compared with fat and carbohydrates, protein requires more energy to digest and absorb and, therefore, increases the overall thermic effect of food,’ says Brinkworth. He adds that emerging research suggests consuming at least 25g of high-quality protein in each meal can help build muscle mass, so that could be a good figure to aim for. ‘This amount could promote a higher level of energy expenditure from increased metabolism, both at rest and while you’re eating,’ says Brinkworth.