If you have made a goal to lose or maintain weight, you may be looking for foods that can help boost your metabolism.
Proper, certain foods can assist in slightly increasing your metabolic rate. But, again, it is the number of calories burned by your body.
By including these foods in your diet, you may lose body fat or prevent weight gain slightly more quickly, if that is your goal.
However, increasing your intake of these foods does not guarantee weight loss. Rather than that, they work in conjunction with a balanced, moderately calorie-restricted diet to aid in weight loss.
For a few hours, protein-rich foods — such as meat, fish, eggs, dairy, legumes, nuts, and seeds — may help boost your metabolism.
They demand more energy to absorb and are called food’s thermic impact (TEF).
The TEF is the caloric need for your body to digest, absorb, and utilize the nutrients in your meals.
Protein-rich diets have the most excellent effect on TEF, according to research. For instance, they enhance your metabolic rate by 15%–30%, compared to 5–10% for carbs and 0–3% for fats.
Protein-rich diets help your body maintain muscle and mass during weight loss.
Additionally, protein may help you feel fuller for longer, which may help you avoid overeating. (1)
Iron and selenium each perform a unique but critical role in the correct functioning of your body.
They are necessary for the thyroid gland to operate appropriately, regulating your metabolism.
According to research, a diet deficient in iron or selenium may impair your thyroid’s capacity to create adequate amounts of hormones, thereby slowing your metabolism.
To ensure that your thyroid functions optimally, incorporate selenium- and iron-rich foods into your regular diet, such as meat, fish, legumes, nuts, and seeds. (2)
Capsaicin, a chemical founds in chili peppers, may help raise your metabolism by modestly raising your body’s calorie-burning rate.
Indeed, 20 research studies found that capsaicin — whether derived from supplements or peppers — will help your body burn an additional 60 calories every day.
Certain studies claim comparable benefits with daily doses as low as 9–10 mg. It is approximately one jalapeno pepper. (3)
Additionally, capsaicin may have appetite-suppressant qualities.
Consuming at least 2 mg of chili paper just before each meal tends to lower calorie consumption, particularly of carbs, according to a review of over 200 research.
Similarly, including cayenne pepper in your meal may increase the amount of fat your body burns for energy, particularly after a high-fat meal. However, it may limit this fat-burning impact to individuals who are not used to eating spicy foods.
Nonetheless, research on capsaicin’s metabolism-boosting effects is inconsistent.
Caffeine in coffee may assist in increasing metabolic rate.
Numerous studies have shown that those who consume at least 270 mg of caffeine per day, or around three cups of coffee, can burn up to 100 calories each day.
Additionally, caffeine may assist your body in burning fat for energy, and it appears to be particularly helpful in enhancing workout performance.
However, its effects vary by individual, depending on body weight and age.
Tea includes antioxidants called catechins, which may function with caffeine to increase metabolic rate.
In particular, oolong and matcha green tea may enhance fat oxidation and help you burn more calories when combined with exercise.
Additionally, oolong and green teas may assist your body in more effectively utilizing stored fat for energy, increasing your fat-burning capacity by up to 17%.
Nonetheless, as with coffee, individual responses may vary.
Compared to other plant foods, legumes, and beans — such as lentils, peas, chickpeas, black beans, and peanuts — are exceptionally high in protein.
According to studies, their high protein concentration needs your body to expend more calories digesting them than foods with lower protein content. It is a result of their TEF.
Additionally, legumes include dietary fiber, such as resistant starch and soluble fiber, which your body can use as a prebiotic to nourish the beneficial bacteria in your large intestine.
In turn, these beneficial bacteria produce short-chain fatty acids, which may aid your body in utilizing stored fat more efficiently and maintaining appropriate blood sugar levels.
Ginger and similar spices have special metabolism-enhancing effects.
For example, research indicates that adding 2 gm of ginger powder to hot water or green tea and drinking it with a meal can help you burn up to 43 more calories than simply drinking hot water.
Additionally, this hot ginger beverage may help reduce hunger and increase feelings of satiety.
Grains of paradise, another ginger family spice, may have comparable properties.
According to a study conducted on 19 healthy guys, those given a 40 mg extract of grains of paradise burnt 43 more calories over the next two hours than those given a placebo.
Nevertheless, the researchers noticed that some subjects were non-responders, suggesting that the effects may differ from person to person.
Cacao and cocoa are tasty foods that may also benefit your metabolism.
For example, research in mice indicates that cocoa and cocoa extracts may boost the expression of fat-burning genes. It appears to be particularly true in mice fed a high-fat or calorie-dense diet.
Interestingly, one study suggests that cocoa may inhibit the function of enzymes necessary for fat and carbohydrate breakdown during digestion, preventing the body from absorbing them and their associated calories.
On the other hand, human research on cocoa, cacao, or cacao derivatives such as dark chocolate is uncommon. Therefore, additional research is required before it can be formed conclusive findings.
Opt for raw varieties if you’re interested in giving cacao a try. Processing tends to deplete beneficial chemicals and increase sugar and calorie content.
Apple cider vinegar may increase your metabolism.
Vinegar is found in animal experiments to be particularly effective at increasing the amount of fat burned for energy.
Similarly, apple cider vinegar is frequently said to increase human metabolism, but research has examined this explicitly.
It may aid in weight loss by reducing stomach emptying and increasing sensations of fullness.
If you choose to take it, keep it to 1–2 teaspoons per day and dilute in at least 1 cup of water for every tablespoon of vinegar to avoid tooth erosion or harm to the lining of your digestive tract.
MCT oil is a unique form of lipid that may have metabolic benefits. While most lipids in meals are long-chain triglycerides, MCT oil contains medium-chain triglycerides.
Consumption of MCT oil has been proven in several studies to boost the metabolic rate in humans. Additionally, unlike long-chain lipids, MCTs are taken straight into the liver, where they are converted to energy. It reduces their likelihood of being deposited as body fat.
Although MCT oil is normally can consume as a supplement, you can also add it to dishes such as soups or smoothies. However, it is not appropriate for cooking.
Consuming an adequate amount of water is an excellent strategy to keep hydrated. Additionally, some research indicates that drinking water can temporarily increase metabolism by 24–30%.
The researchers highlight that approximately 40% of the increase is due to the additional calories. It requires heating the water at body temperature, which is called water-induced thermogenesis.
However, the benefits appear to linger between 40 and 90 minutes after drinking water, and the effect varies across individuals.
Seaweed is high in iodine, a mineral essential for thyroid hormone production and optimal thyroid gland function.
Thyroid hormones perform a variety of roles, one of which is to maintain a healthy metabolic rate.
Consuming seaweed regularly can help you achieve your iodine requirements and preserve metabolic health.
Additionally, fucoxanthin is another seaweed-derived chemical — found primarily on brown seaweeds — that has been shown to enhance metabolic rate.
Chia seeds are an excellent source of omega-three fatty acids and fiber! It increases your metabolism through fat burning, and the amino acids in chia seeds also help boost your metabolism. Additionally, chia seeds assist in keeping you fuller for extended periods, which helps balance your mood and blood sugar levels and increases your energy levels. You may add them to almost anything, and approximately one tablespoon is ideal for most individuals.
Salmon is one of my favorite foods that alter your metabolism! I adore wild Alaskan salmon, and it is incredibly beneficial to the body in various ways. The omega-three fatty acids in salmon are in the form of DHA, which helps prevent obesity, improves brain function, and alleviates depression. In addition, the amino acids in salmon assist your body burn calories simply by eating them. Salmon is an incredibly nutritious fish and one of the healthiest you can consume, provided it is wild-caught and, preferably, Marine Council Stewardship certified.
While many people believe dairy is fattening, I disagree when it comes to plain, unsweetened Greek yogurt. For such a tiny portion of nothing but cultured milk, you’re receiving 20 grams of protein, 20% of your daily calcium need, over 300 mg of potassium to prevent bloating and exhaustion, shallow salt, and vitamins B12 and D, as well as magnesium, which supports healthy energy. In addition, Greek yogurt includes amino acids that are highly bioavailable and stimulate metabolism. Additionally, if you purchase non-fat, it is fat-free. So, stay away from flavored kinds that have extra sugars.
Certain foods may help improve your metabolic rate or the number of calories you burn slightly. As a result, taking them consistently may help you lose weight and keep it off in the long run.
However, these foods will not compensate for a calorie-dense or low-quality diet. Therefore, to achieve effective, long-term weight loss and maintenance, aim for a gradual reduction in calories and a focus on whole, minimally processed foods.
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