12 Foods to Boost Your Metabolism

Nutritionists say that certain foods that can boost metabolism can help fight obesity. Some foods accelerate metabolic processes and promote the burning of body fat. To achieve the desired result, it is necessary to combine the diet with other methods of weight loss.

Metabolism refers to the rate at which the body converts incoming calories into energy. It is possible to influence metabolic reactions, reduce weight and normalize the balance of valuable substances by introducing certain foods into the diet.

12 science-backed metabolism-boosting foods

1 Foods rich in protein

Most protein is found in meat, fish,  eggs  , dairy products, nuts, legumes and seeds. The use of these products helps to speed up the metabolism. Digestion of protein foods is a process that takes time for the body. The energy required to digest calories is called the thermic effect of food (TEF).

Research results show that TEF is maximized after consuming protein foods. The rate of metabolism at the same time increases by 15-30%. It is important to note that carbohydrates increase the rate of metabolic processes by no more than 5-10%, and fats – by 0-3%     ^[1]  .

A diet based on protein products helps maintain a high metabolism and maintain muscle mass    ^[2]  ,    ^[3]  .

Compliance with dietary rules in this case helps to feel full for a longer time, not to overeat    ^[5]  .

2 Foods rich in minerals

The body needs minerals to function properly. Selenium and iron play an important role in maintaining health. Observations show that the deficiency of iron and selenium leads to a decrease in the hormonal function of the thyroid gland. In turn, the lack of thyroid hormones provokes a slowdown in metabolism    ^[6]  .

To keep your thyroid healthy and boost your metabolism, you should eat meat, legumes, seafood, nuts, and seeds that contain high doses of selenium and iron every day.

3 hot peppers

Hot peppers contain the chemical substance capsaicin, which activates metabolic processes, increases the rate of burning of calories that enter the body with food.

More than 20 scientific studies show that capsaicin in the form of peppers or supplements can help you burn approximately 50 more calories per day  [7]  .

Data from several studies show that an increase in metabolic rate occurs with the use of 9-10 mg of capsaicin per day. The indicated dosage corresponds to one jalapeño pepper    ^[8]  ,    ^[9]  .

Results obtained in a study of 200 subjects showed that capsaicin can suppress appetite. Consuming 2 mg of capsaicin before a meal has been shown to reduce the absorption of calories, especially those that enter the body along with carbohydrates    ^[12]  .

Adding cayenne pepper to your daily meals helps burn body fat for the energy you need. It is noted that the maximum effect of fat breakdown is observed in people who usually do not eat spicy foods    ^[13]  .

4 Coffee

Coffee contains caffeine, which has a stimulating effect on metabolism. The results of several experiments show that people who drink 3 cups of coffee per day, which corresponds to 270 mg of caffeine, burn an additional 100 calories per day    ^[15]  .

Caffeine is involved in the conversion of fat cells into energy. Some researchers claim that a cup of coffee before sports training significantly increases the effectiveness of physical exercise    ^[16]  .

The degree of effectiveness of coffee to influence the metabolism depends on the individual characteristics of the person – age, weight    ^[17]  .

5 Tea

Tea contains catechins – compounds that have a general strengthening effect on the body. Together with caffeine, they cause an acceleration of metabolism.

Experiments show that oolong tea and matcha green tea stimulate oxidative reactions in fat cells. These mechanisms stimulate additional burning of calories, especially against the background of physical activity    ^[18]  .

Studies show that regular consumption of oolong and green tea helps break down body fat and provides energy. On average, the rate of fat burning increases by 17%    ^[19]  .

6 Beans and pulses

Legumes include  soybeans , lentils, chickpeas, peas, black beans, and peanuts. They are the most saturated with proteins, unlike other plant products. The protein that comes with legumes forces the body to work harder to burn calories. This is due to their thermal effect (TEF)    ^[20]  .

Legumes contain a lot of fiber. Particular attention should be paid to starch and soluble plant fibers, which have a probiotic effect and support the health of the beneficial flora of the large intestine    ^[22]  .

Beneficial intestinal bacteria respond to these processes by synthesizing short-chain fatty acids, which are necessary for the body to more efficiently convert fat cells into energy, as well as to maintain normal blood sugar levels [23    ^]  .

7 ginger

It is known that ginger has many valuable properties, among which is the stimulation of metabolism. In the course of observations, it was found that 2 grams of powdered ginger dissolved in water helped burn 43 more calories than just drinking warm water. Hot ginger tea suppresses appetite and keeps you feeling full for a long time    ^[25]  .

The ginger family includes malageta, which is also called guinea pepper or grain of paradise. It turned out that the berries of paradise have similar properties. One study involved older men. One sample received 40 mg daily of edelweiss extract, and the second received a placebo. The results of the first group showed an additional 43 calories burned over the next 2 hours. In the second group, similar effects were not registered    ^[26]  .

8 Cocoa

Cocoa is an extremely tasty and healthy product that can stimulate metabolic processes. Experiments with laboratory mice have shown that the use of cocoa or cocoa extract improves gene expression and stimulates fat burning    ^[28]  .

There is an opinion that cocoa blocks the activity of enzymes involved in the breakdown of fats and carbohydrates. As a result, the body practically does not absorb fats and carbohydrates, as well as the calories released from them    ^[29]  .

To speed up the metabolism, it is better to give preference to raw cocoa beans. During heat treatment, the concentration of valuable substances in them decreases, but the amount of sugar and calories increases    ^[30]  .

9 Apple cider vinegar

Animal studies show that apple cider vinegar can boost metabolism. It actively participates in the breakdown of fats with the further release of energy    ^[31]  .

Nutritionists believe that apple cider vinegar has a similar effect on the human body. It speeds up the metabolism, but at the same time slows down the digestion of food in the stomach, which allows you to maintain a longer feeling of satiety    ^[32]  .

It is enough for a person to take 1-2 tablespoons of apple cider vinegar dissolved in a glass of water per day to get the desired effect. In its pure form, apple cider vinegar is not consumed to avoid damage to tooth enamel and irritation of the mucous membrane of the digestive tract    ^[33]  ,    ^[34]  .

10 Oil with medium chain triglycerides (MTS)

MTS oil is a product originally derived from coconut oil. Currently, MTS oil is characterized as a special type of fat that provides the activity of metabolic reactions. Traditionally, dietary fats are long-chain triglycerides, while MTS oil contains medium-chain triglycerides.

Human studies have confirmed that MTS oil increases metabolic rate. Once medium-chain triglycerides reach the liver, they are immediately converted into energy. Systematic use of the product reduces the risk of fat accumulation    ^[35]  .

MTS oil is not used for cooking. It is used as an additive in soups, smoothies.

11 Water

Maintaining an optimal water balance of the body is possible only with the use of a sufficient amount of water. Scientific experiments have confirmed that drinking water increases metabolism by up to 25-30%    ^[36]  ,    ^[37]  ,    ^[38]  .

Scientists estimate that about 40% of the increase in metabolic rate is due to the production of additional energy, which the body releases to heat the water to body temperature. This mechanism is called water-induced thermogenesis.

We must not forget that the effect of accelerating the metabolism lasts about 40-90 minutes after the intake of water. The result of thermogenesis depends on the individual characteristics of a person.

12 Seaweeds

Seaweeds contain a large amount of iodine, without which the synthesis of thyroid hormones and its proper functioning is impossible. One of the main tasks of thyroid hormones is to regulate metabolism. Introducing seaweed into your daily diet helps correct iodine deficiency and maintain a normal metabolic rate.

Seaweeds contain another valuable compound, fucoxanthin, which can stimulate metabolic processes  [40]  .

5 tips to speed up your metabolism

At the very beginning of the article, we noted that in order to speed up metabolic processes, it is not enough just to eat certain foods. To normalize metabolism and reduce weight, it is important to follow the recommendations of a nutritionist.

1 Have breakfast in the morning

A nutritious breakfast is the key to a fast metabolism. Skipping the morning meal increases the risk of obesity almost 5 times. People who are not used to early breakfast are recommended to consume yogurt or steamed oatmeal, in which 1-2 tablespoons of nuts can be added.

2 Do not starve

To lose weight, you need to reduce the number of calories consumed and not give up food. The functioning of the body requires energy, for example, a woman needs 1500-1600 kcal per day. The lack of energy leads to a slowdown in metabolic mechanisms. Against the background of such “inhibition” the processing of muscle tissue begins.

Nutritionists say that during the day there should be three main and two additional meals. In addition, the calorie content of the main should be about 430 calories, and the second breakfast and afternoon snack should be about 150 calories.

3 Provide your body with iron

Iron is needed to transport oxygen to the muscles, which are responsible for burning fat. A woman’s body loses iron every month during menstrual bleeding. Due to this, there is a deterioration of well-being, a decrease in the rate of metabolism.

Iron deficiency can be compensated for by including special foods in the diet:

• Pure meat.
• Liver.
• Legumes.
• spinach.
• Whole grain cereals.

4 Take vitamin D

Vitamin D is necessary for the implementation of all biochemical processes in the body. It has a beneficial effect on the work of muscle fibers, which are involved in the conversion of fat into energy. According to the Russian Association of Endocrinologists, the majority of people in our country have vitamin D deficiency.

To maintain a high level of nutrients in the body, it is recommended to consume:

• Mackerel.
• Herring.
• Sardines.
• Dairy products enriched with calciferol.
• eggs.

The highest dose of vitamin D is contained in salmon fillet – approximately 400 IU of the valuable compound per 100 grams of product. This amount corresponds to 90% of the recommended daily dose.

5 Cut down on alcohol

Alcoholic beverages slow down fat metabolism, switching the body to absorb alcohol. Drinking the equivalent of two martinis has been found to slow metabolism by 73%.