16 foods that help speed up metabolism

Including lean proteins and sources of essential minerals in your diet can be positive for metabolic function, especially if you add an active lifestyle and proper hydration.

Metabolism is the process by which energy is obtained through food. Speeding up your function with food may help you lose weight. To do this, you have to carefully select lean proteins, vegetables rich in minerals and some infusions.

Of course, it doesn’t only depend on these products and their consumption. Regular physical activity and maintaining good hydration also favor the same process.

However, diet is a key point to stimulate metabolic function . This will mean not only improving body composition, but there will also be more fat oxidation and accelerated digestion.

Peppers, ginger, and yogurt are some options. But there is more that we will tell you below. Although, to achieve the desired effect, they must be integrated into a balanced diet.

  1. Spinach and other green leafy vegetables

Spinach is a source of magnesium, an essential micronutrient for several metabolic reactions involving enzymes.

There is a group of minerals that are essential for proper metabolic function. They are mainly composed of iron, selenium, iodine and zinc.

Deficiency in any of them can affect the thyroid gland , one of the major glands responsible for regulating metabolism. This is suggested by a study published in Nutrients , where the authors associate low levels of thyroid hormone with iron deficiency.

For this reason, it is necessary to include foods rich in minerals to speed up the metabolism. These include the following:

  • Celery
  • Chard
  • arugula
  • Cabbage
  • Lettuce
  • Spinach
  • Kale

In parallel, it is helpful to add fruits with vitamin C , such as oranges. Thus, the absorption of iron is favored.

See also How to know if your metabolism is fast or slow?

  1. Poultry meats

Chicken is a source of B complex vitamins, which help in the conversion of food into energy.

Foods that speed up metabolism include those rich in protein. The body needs more energy to break down these molecules, compared to carbohydrates or fats, which will result in greater caloric expenditure.

This process is known as diet-induced thermogenesis. In simple terms, it is the burning of calories to digest and process nutrients.

In order to support thermogenesis, a good option is chicken . If eaten without the skin, it provides few saturated fats, which would contribute to a balanced diet.

3 eggs

Eggs are rich in choline, an important nutrient in fat metabolism.

According to data published in Nutrition and Metabolism , proteins increase the metabolic rate by 15% to 30%, while carbohydrates do so by 5% to 10%. A boiled egg contains, on average, 6.3 grams of protein . Thus, it joins the list of protein foods to speed up metabolism.

In general, 5 to 7 eggs per week is an adequate amount for a healthy adult. They are also a versatile ingredient in culinary preparations.

  1. Milk and cheese

Dairy products provide calcium, a mineral that regulates the function of several enzymes.

Protein foods are the ones that require the most energy expenditure , but also the ones that generate the most satiety. A diet high in protein helps with weight loss and prevents diseases linked to obesity.

To complete the daily protein requirements you can use skim dairy products. For example, low-fat milk and light cheeses .

  1. Vegetable proteins in seeds

Quinoa is a source of B complex vitamins, magnesium, iron and zinc.

There are seeds that are vegan alternatives for a meat-free protein diet :

  • Soybeans, to make tempeh.

Additionally, seeds are a good source of fiber , which can promote satiety and aid in digestion. In this sense, they have a positive impact on weight control.

  1. Salmon

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in salmon help reduce systemic inflammation.

Salmon is rich in omega-3 fatty acids , compounds that improve protein metabolism . In addition, there are other fish that contain the same nutrients:

  • Tuna
  • Mackerel
  • Herring
  • Sardines

Omega-3 can also be found in other foods , such as soy, quinoa and nuts. Supplements of the substance are sold.

The latter, combined with regular physical activity, are capable of enhancing aerobic capacity . This implies a more efficient metabolic expenditure.

  1. Chili and peppers

Chili peppers can be consumed in powder form, to be added in small quantities to preparations, as a condiment.

Chili peppers, jalapeños and bell peppers contain a substance known as capsaicin. This is a natural alkaloid that stimulates metabolism .

According to a scientific study published in 2017 , capsaicin helps reduce body weight and benefits overall health. The results are complemented by those of another investigation, revealed in BMC Obesity , where 75 healthy adults participated. After 12 weeks of consuming capsaicinoid supplements, they significantly reduced their body fat percentage.

  1. Avocado

The monounsaturated fatty acids in avocado are associated with increased insulin sensitivity, which helps regulate blood sugar levels and balance metabolism.

Multiple benefits are attributed to this fruit, also known as avocado or avocado . Among the main ones are the promotion of cardiovascular health, the improvement of cognitive function and the health of the microbiota, in addition to helping to regulate body weight.

For all these reasons, it is one of the foods capable of accelerating the metabolism, although you should not consume it in excess . You can include it in many recipes:

  • Pasta sauce.
  • Breakfasts with pancakes.
  1. Matchaand oolong tea

The catechins in matcha green tea are associated with calorie burning.

Matcha tea , an infusion of Japanese origin, includes components that improve fat oxidation and can favor metabolic rate . Among these, the most studied are catechin epigallate and caffeine.

 

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of Foodstrend.com, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on Foodstrend.com's journey toward a healthier and happier lifestyle.

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