You might have seen numerous ads for drinks and powders that claim to not only burn fat but also boost your metabolism. No matter how fascinating and power-boosting these products may seem, their true potency is often skeptical. That means when it is about making a long-lasting impact on metabolic rate via diet, nothing can leave a permanent mark as eating foods that increase metabolism.
It might not sound surprising that many metabolism-boosting foods are natural and straightforward grown produce. Vibrant greens and colorful fruits are some of the most nutrient-rich foods that boost metabolism in a diet. They contain not only essential vitamins and minerals but also provide much-needed sustenance that your body needs.
So if your weight loss has stalled, and you believe that faulty metabolism is the reason, there are ways to influence your metabolic process. From implementing a consistent exercise routine to eating healthy foods that boost metabolism, you can do many things to overhaul diet. Here, we rounded up 20 top metabolism-boosting foods to help you achieve healthy body goals.
What are the Best Foods That Increase Metabolism?
Consuming foods rich in proteins is one of the best ways to instantly improve your metabolism. When you eat food, it increases your metabolic rate for a few hours, which is medically referred to as TEF (thermic effect of food).
Typically, the human body requires the consumption of extra calories and energy to digest and process the essential nutrients of the meal. In this case, proteins cause an instant rise in your TEF.
Protein-rich foods like eggs or fish are on the list of healthy foods that boost metabolism as they can increase your metabolic rate by 30 percent as opposed to carbs. Eggs make an ideal choice for people looking to speed up their metabolism.
Lentils are also a good choice when it comes to improving metabolism. Many nutritionists consider lentils to be excellent functional foods that can help reduce symptoms associated with metabolic syndromes.
A recent study reported that eating legumes and lentils such as peas or beans plays an important role in not only treating but also preventing several metabolic syndromes.
Not only this, but lentils are also a good source of beneficial fiber that can help healthy microbes thrive in the gut.
Avocado is loaded with healthy monounsaturated and polyunsaturated fats that promote satiety. A 2013 study in a Nutritional journal showed that eating half an avocado a day can help obese people feel satiated and reduce their appetite for the next meals.
Plus, many other studies have shown that avocado has excellent anti-inflammatory properties and can have a secondary effect on the body. Inflammation can interfere with the metabolic process, especially when you are trying to shed pounds. With 80 calories per portion, avocado has amazing metabolism-enhancing qualities.
4. Whole Grains
Whole grains are different from refined grains as they contain a lot of fiber and potent anti-inflammatory properties. These qualities make whole grain extremely beneficial for weight loss. If you are thinking about increasing your body’s metabolism without intense exercise, adding whole grains to your diet is a good idea.
The American Journal of Clinical Nutrition published a study in 2017, suggesting that switching to whole grains can speed up the metabolic rate. The study’s participants also found a significant increase in their calorie loss.
5. Chili Peppers
This might sound bizarre to you, but many studies have shown that spicy foods can help boost metabolism, and chili peppers are no exception. A 2017 meta-analysis published in the Journal of Bioscience Report shows that chili peppers contain an adequate amount of capsaicin, which is an active metabolism booster. Plus, the compound is effective for losing weight.
As mentioned above, Beans are a healthy source of protein and can help you feel satiated for longer. Proteins include amino acids that work as the building blocks and help you preserve muscle mass. Therefore, you burn more weight or calories when the body is not working out. That is why beans are some of the foods to boost metabolism for a flat stomach.
Moreover, eating half a cup of beans each day can contribute to losing half-pound fat over the course of six weeks, as per in 2016’s Meta-analysis published in the US Journal of Clinical Nutrition. Plus, the fiber in legumes or beans can help you stay full with fewer calories so that you eat less and maintain a proper time between meals.
Loaded with good fats and proteins, tempeh is beneficial for promoting satiety, giving people a feeling of fullness. Tempeh uses fermented soya beans and contains probiotics. That is what makes this food a beneficial choice for improving gut health, immunity, and, most importantly, metabolism.
A 2017’s study published in the Microbial Pathogenesis suggested that eating tempeh can boost metabolism pills’ effects on the body. However, it is worth mentioning that more studies are required to show the link between weight loss, gut health, and probiotics.
The presence of caffeine in coffee can help people boost their metabolic rate by 11 percent. Many studies show that people consuming at least 250mg of caffeine every day (about three cups) can burn an extra 100 to 150 calories a day.
Additionally, caffeine can also help people burn fat for muscle energy and are quite effective for boosting workout performance.
Oats are great for balancing insulin levels after eating them. They also make the perfect food choice to prevent blood sugar from spiking. They contain an adequate amount of fiber that keeps your appetite in control and helps the body burn calories faster. That is the reason many nutritionists and health professionals recommend replacing foods that slow metabolism with healthy choices like oats.
10. Citrus Fruits
Citrus fruits such as grapefruits and lemons offer an array of benefits for both digestion and speeding up metabolism. The high number of antioxidants present in lemons and grapefruits makes them the fruits that increase metabolism. It keeps your blood sugar level low after meals and fulfills your body requirement of vitamin C so that it can metabolize fats faster.
Using a good amount of ginger in your meals is a great way to maintain body temperature and increase metabolic rate. Plus, effective properties reduce appetite. A review study conducted in 2018 assessed the effects of ginger on metabolic profiles and weight loss in overweight people. The results show that the natural compounds in ginger help people reduce body fats and improve glucose levels while increasing HDL (high-density lipoprotein) or good cholesterol.
12. Green Tea
There is no denying that green tea has gained popularity in overtime for its health benefits. A bulk of evidence has shown that green tea comes loaded with extracts that boost fat metabolism both during exercise and at rest. Green includes GTE that may help people reduce body mass index (BMI), systolic blood pressure, and body weight, especially if they have diabetes.
Some of the other health benefits that green tea can offer include:
- Anticancer effects to prevent tumors
- Anti-inflammatory effects
- Antimicrobial activity
- Antioxidant properties
- Improved oral and heart health
13. Brazil Nuts
Brazil nuts are the richest source of selenium, a nutrient that is vital for not only metabolism but also immune function, and reproduction. These delicious nuts are also full of healthy fats and proteins that make you feel fuller and activate metabolism instantly.
Selenium, above all, is essential for the thyroid gland. It is a gland that performs metabolic functions by regulating and producing numerous vital hormones.
The National Institutes of Health (NIH) in one study found that Brazil nut provides 70 to 90 mcg of selenium. That makes more than the recommended dietary dose and helps balance cholesterol levels. Know that an abnormal cholesterol level is an indication of metabolic syndrome.
Proteins, vitamins, and minerals are the key nutrients found in Flaxseeds, making it an excellent metabolism-boosting food. The nutrient-rich seeds alleviate the symptoms of metabolic syndrome, which can contribute to obesity, diabetes, and heart diseases.
Broccoli comes with glucoraphanin, a substance that benefits metabolism in terms of improving speed. Glucoraphanin typically “retunes” your metabolism by lowering fat blood levels. This reduces the risk of several age-related diseases. In addition to a metabolism booster, broccoli has the potential to reduce the growth of different forms of tumors and cancer.
16. Leafy Green Vegetables
Vegetables like kale and spinach may increase metabolic rate as they are rich in iron, which is one of the vital minerals for ensuring development, growth, and metabolism. The iron found in leafy greens is non-animal and non-heme, so you cook them with the foods rich in vitamin C such as winter squash, lemons, and tomatoes for better absorption of iron.
17. Coconut Oil
Replacing cooking fats with high-quality coconut oil is a great way to reap the health benefits of boosting your body’s metabolism. Coconut oil contains an adequate amount of medium-chain fats that can increase metabolism as compared to long-chain fats. A study found that medium-chain fats increase metabolism by 12 percent due to its unique profile of fatty acids.
Cinnamon not only revs up metabolism but also curbs sweet tooth in people. This helps them balance their blood sugar level and improve insulin sensitivity. You can add to several desserts to prevent a post-meal spike in blood sugar.
19. Oily Fish
Oily fish such as tuna, herring, and salmon contain a sufficient amount of Omega-3 fatty acids. These fatty acids decrease resistance to hormones like leptin that determine the metabolic rate or speed at which fats are burned. Plus, the fatty acid balances sugar level in the blood that helps the body regulate metabolism.
Like oily fish, garlic supports healthy metabolism and balanced blood sugar. Many scientific studies have found that adding garlic to the diet can help people increase the number of burned calories and decrease the production of fat in the body.
Overall, foods, including protein sources, chili pepper, and green vegetables, can improve metabolism and help you achieve a healthy weight. Thus, you can add foods that are mentioned above to your balanced diet to increase metabolic rate.