Certain foods contain specific nutrients that help to speed up the body’s metabolism. Metabolism is the rate at which the body burns calories and carries out other processes.
If people can increase their metabolism, they may be able to get rid of extra weight and lower their chance of obesity and other related health problems.
Below are 23 of the best foods that help boost metabolism, as well as some other methods to increase your metabolism.
Protein rich foods help to regulate metabolism and keep hunger at bay. This in turn helps to reduce consumption of unhealthy foods and storage of body fat. Protein rich foods also help to reduce inflammation and stress, and support cell functions.
Eggs are a good choice for people who want to speed up their metabolism because they contain a lot of protein. Each large, hard-boiled egg has 6.29 grams (g) of protein.
Many people believe that egg yolks are the reason their cholesterol levels are high. However, this is not the case. Your cholesterol levels increase when you consume too many trans fats and unhealthy fats from various food sources, such as fried foods, takeaways, pizza, burgers, wafers, soda, and packaged fruit juices. Egg yolks are actually rich in water-soluble (B and C) and fat-soluble vitamins (A, E, D, K), which are needed for proper growth and body function, including metabolism. Eggs are also a good source of protein, which includes essential amino acids that can help improve stamina and exercise performance.
Increasing your intake of protein can help boost your metabolism, as the body needs to use more energy to digest it than it does for fats or carbohydrates. This energy expenditure is known as the thermic effect of food (TEF) or diet-induced thermogenesis (DIT).
Customers who ate more protein as a share of their diet burned more calories a day, even when they were at rest, than those who ate less protein, according to a new study.
In order to keep your metabolism going, it is important to consume a source of protein with every meal. If you are not able to get enough protein from whole foods (0.8 g protein per kg body weight/day), you can also take protein powders.
- Green Tea
Green tea is the best natural weight loss drink because it contains catechins, which are antioxidants that help scavenge harmful oxygen radicals and prevent oxidative damage to cells, DNA, and cellular functions. When you prepare green tea the right way, the antioxidants help protect the cells, keeping your metabolism going.
Meals that are spicy and contain fresh or dried chili peppers can increase your metabolism and make you feel fuller. A compound in peppers called capsaicin is responsible for these health benefits and more.
A study conducted in 2015 reports that consuming capsaicin leads to a modest increase in metabolic rate.
The research also suggests that the compound can help with weight management by increasing the speed at which the body burns fat and reducing appetite.
This research indicates that capsaicin helps the body to burn approximately 50 extra calories each day.
Some researchers believe that the compound capsaicin may have a range of benefits including reducing pain and inflammation, acting as an anticancer agent, and providing antioxidant benefits. These potential benefits have led to suggestions that capsaicin may be useful in treating conditions such as rheumatoid arthritis and Alzheimer’s disease.
- Fenugreek Seeds
The one thing that can help you lose weight and speed up your metabolism is fenugreek. A study published in The Journal of Biomedicine and Biotechnology showed that fenugreek seed extract helped improve metabolism by decreasing adipose tissue in the body and increasing digestive enzymes, antioxidants, blood glucose levels, and insulin sensitivity.
Fenugreek seeds can be added to curries or detox water to improve health in just a few weeks.
Flaxseeds are seeds that are rich in protein, vitamins, and other key nutrients. Some people believe that flaxseeds are a “superfood,” meaning that they are eaten for their health benefits.
eating flaxseeds could improve your metabolism and help prevent metabolic syndrome, which is a group of conditions that contribute to diabetes, obesity, and cardiovascular disease.
The NCCIH is currently funding research into the role flaxseeds play in metabolic syndrome.
A 2019 study done on mice suggests that flaxseeds may help to speed up metabolism. The accountable factors are most likely fiber and protein content, as well as essential omega-3 fats, antioxidants, and other nutrients that are essential to good health.
The fiber in flaxseeds helps improve the gut’s bacterial profile by fermenting in the gut. This process helps with metabolic health and may protect against obesity.
Studies suggest that flaxseeds and their nutrients may also help treat or protect against:
- autoimmune diseases
- cardiovascular disease
- neurological disorders
Reduce the effects of metabolic syndrome.
A 2016 review of 41 animal studies found that eating lentils and other legumes, such as beans and peas, can play a central role in preventing and treating metabolic syndrome.
Lentils are a healthy food because they contain dietary fiber, minerals, and vitamins. They can help protect you from diseases like obesity, diabetes, cardiovascular disease, and cancers. Protein and dietary fiber in lentils can help reduce hunger, improve digestion, and flush out toxins from the colon. When gut health is improved and hunger is reduced, metabolism will increase naturally.
Eating ginger could help raise your body temperature, increase your metabolism and control your appetite.
A 2018 review of studies found that ginger may help to reduce body weight and fasting glucose levels while increasing HDL, or “good” cholesterol.
Ginger’s anti-inflammatory properties may help reduce nausea during pregnancy and after chemotherapy treatment.
Caffeine in coffee can help to speed up your metabolism. This dark drink, with its pleasing aroma and ability to improve your mood, can help your body to burn fat by increasing your metabolic rate. In fact, scientists have found that coffee with caffeine works better for obese people.
Caffeine intake can lead to increased metabolism, but it is important to be aware of how much caffeine you are consuming.
Decaffeinated coffee does not have the same metabolism-boosting benefits as regular coffee. Coffees with cream or sugar added will have an increased calorie content, which may work against the beneficial effects of caffeine on metabolism.
- Brazil nuts
Brazil nuts are full of selenium, a mineral that helps with metabolism, reproduction, and immunity. They also contain protein and healthy fats, which help people feel fuller.
Selenium is especially important for the thyroid gland because it regulates the metabolic function and produces several vital hormones.
This means that each Brazil nut provides more than the recommended amount of selenium.
The National Institutes of Health has set the upper limit of selenium intake at 400 micrograms. However, people should avoid eating too many nuts, as this can cause selenium toxicity.
These findings suggest that eating Brazil nuts may help improve the metabolic syndrome by reducing cholesterol levels.
No matter how much you may hate broccoli, it has many health benefits. These include being high in dietary fiber and containing vitamins, minerals, and protein, as well as numerous phytonutrients that can help fight cancer and metabolic syndromes. Studies have found that broccoli extract can help lower blood sugar levels and improve abnormal metabolism.
Blanched broccoli goes well in salads or vegetable quinoa, and makes a delicious soup for dinner or lunch. You can also make broccoli fritters which are a healthier alternative to chips.
- Yerba Mate Tea
Yerba mate tea is a popular drink for boosting metabolism and promoting weight loss. Researchers found that drinking yerba mate tea 120 minutes before a workout improved satiety levels and increased energy levels, mood, and metabolism.
To lose a few extra pounds, drink yerba mate tea twice a day to kick-start your metabolism.
Cinnamon can be used to help with weight loss by increasing the metabolic rate. Cinnamon may also help with insulin sensitivity, reducing blood pressure, and lowering blood sugar levels.
To get the most out of cinnamon, buy Ceylon cinnamon and powder it yourself. Add the powder to tea, salads, and soup for extra flavor.
- Dark, leafy green vegetables
Iron found in leafy greens may help improve metabolism. This is because iron is necessary for metabolism, growth, and development.
Iron from leafy greens is non-heme, or non-animal. Try increasing the body’s absorption of this type of iron by pairing leafy greens with a source of vitamin C, such as lemon, tomatoes, or winter squash.
Other than supporting metabolic function, magnesium also plays a role in over 300 processes in the body.
- Apple Cider Vinegar
Apple cider vinegar has been gaining popularity as a weight loss agent, as it helps boost metabolism by balancing the internal pH, lowering serum triglyceride levels, and reducing the BMI value.
Just mix one teaspoon of apple cider vinegar in a glass of water and drink it first thing in the morning to enjoy all the health benefits it has to offer.
Some people say that celery is the best “negative calorie” food. This means that it requires more calories to digest and metabolize celery than the actual calories present in the celery. When you consume celery, your cells have to work harder to break it down, which results in the peaking of your metabolic rate. Scientists also found that celery extract had a lipid-lowering effect on lab albino rats.
Celery can be eaten in soup, salad, smoothies, or as a healthy snack.
Apples are good for our health, as we have all probably heard multiple times. This is because apples contain antioxidants, dietary fiber, and flavonoids that help reduce inflammation, improve metabolic rate, lower LDL cholesterol, fight cancer, and improve lipid profile and insulin sensitivity.
You can lose weight quickly and naturally by eating one apple a day, without overworking at the gym or depriving yourself of good food.
- Full-Fat Yogurt
The next time you go to the supermarket, buy full-fat yogurt. Low-fat milk and yogurt do not contain the essential nutrients and can make you feel hungry sooner as compared to full-fat milk/yogurt. Yogurt is a good source of good gut bacteria, which aid in better digestion. It also helps to control your appetite and regulates your blood glucose levels. As a result, your cells will function at optimum levels, giving your metabolism the much-needed boost.
An easy way to add some flavor and health benefits to your breakfast is by adding yogurt. You can also put it in smoothies or use it as a healthy salad dressing.
Mustard is a good addition to hot dogs, sandwiches, or salads because it is a good source of healthy fats and helps to boost metabolism by accelerating fat breakdown.
If you want to add mustard to your curry, you can buy mustard powder. Be careful not to add too much, as it can make the food taste bitter.
- Goji Berries and Strawberries
Both goji berries and strawberries are highly nutritious and can help to balance your body’s pH levels, promote thermogenesis, flush out toxins and increase fat metabolism – making them both ideal for anyone trying to lose weight by boosting their metabolism.
Add these foods to your breakfast or smoothie, or eat them as a snack. But don’t eat too much of them, as this can cause your blood sugar levels to rise.
- Citrus Fruits
Has anyone ever recommended that you drink a glass of warm water with fresh lime juice on a regular basis? Those who follow this advice know that it has many benefits for their health. Lime is a good source of vitamin C, which is a natural antioxidant that strengthens the immune system and helps different cells in the body to function properly. In fact, all citrus fruits – such as lemon, kiwi, grapefruit, tangerine, clementine, and pineapple – can help increase your metabolism and promote weight loss.
Herbs that are commonly used in cooking, such as cilantro, oregano, rosemary, thyme, dill, and fennel, contain high levels of antioxidants. These antioxidants can improve metabolism by negating the harmful effects of free radicals. So, don’t hesitate to add plenty of fresh or dried herbs to your food – they’ll add great flavor and may help you lose weight.
I think garlic is the best herb spice. It not only tastes good, but also has many health benefits. Allicin, a compound found in garlic, helps fight many types of cancer, reduces blood pressure, and protects you from the common cold. Research also shows that garlic helps inhibit the fat synthesis genes and increases thermogenesis. Plus, it helps improve insulin sensitivity.
Try adding garlic to your next dish for an extra boost of flavor. Garlic goes well with salads, soup, grilled chicken or fish, sautéed mushrooms, and lentils.
There are many foods that can help with weight management by boosting metabolism. These include green veggies, chili peppers, and protein sources.
You will see the best results if you eat these foods as part of a balanced diet.
Other things you can do to improve your metabolism are to drink enough water, get enough sleep, and exercise.