Top 5 Foods to Boost Your Metabolism and Burn More Calories

By our Contributing Author*

How’s your metabolism? Fast? Slow? Most people, if not all, would prefer to have a faster metabolism.

That’s because increasing your metabolism can significantly improve your general health and help you manage your weight.

Exercise and lifestyle are important factors, of course, but some meals can speed up your metabolism even more.

This article will show you five effective ‘boost metabolism foods‘ that raise your metabolic rate and help you burn more calories.

When included in your diet, these foods can help you achieve your weight management objectives and assist your efforts to improve the efficiency of your metabolism.

5. Green Tea

In addition to being well known for its antioxidant qualities, green tea has drawn interest for its possible role in helping people control their weight.

According to studies, substances like catechins in green tea may boost fat oxidation and raise metabolism, which can help burn calories.

Drinking green tea on a regular basis—hot or cold—may boost your metabolism and aid in your efforts to burn more calories.1



4. Chili Peppers

Because chili peppers contain capsaicin, which gives them their heat, adding some spice to your food will speed up your metabolism.

Increased thermogenesis—the process by which your body produces heat and burns more calories—has been connected to capsaicin.

Adding chili peppers to your metabolism-boosting diet may temporarily increase your metabolism, which could help you burn calories and maintain or even lose weight.2

3. Whole Grains

Compared to refined grains, whole grains such as quinoa, brown rice, and oats require more energy to digest because of their high fiber content.

These foods’ thermic impact on the body via our digestive system may lead to a rise in caloric expenditure.

Furthermore, whole grains’ complex carbs offer a steady supply of energy that supports a more constant metabolic rate and helps control blood sugar levels.3



2. Lean Protein

Lean meats, chicken, fish, tofu, and beans are among the calorie-burning foods high in protein that are recognized for their thermogenic properties.

Protein digestion requires more energy from the body than does the digestion of fats or carbs, which increases the amount of calories burned during digestion and metabolism.

Including enough protein in your meals helps support a healthy metabolism, control hunger, and maintain muscle mass.4

1. Berries

Berries are a great source of fiber, vitamins, and antioxidants, and natural metabolism boosters. This includes blueberries, strawberries, raspberries, blackberries, and more.

Research indicates that the substances included in berries, especially flavonoids, may improve metabolic processes and also help people control their weight.

They are also a nutrient-dense, metabolism-friendly addition to diets due to their low-calorie content, which promotes general health and wellness.5



So, including these top five foods that speed up your metabolism in your diet can help you both support your weight management goals and enhance your efforts to achieve a more efficient metabolism.

Even while there may be advantages to some foods, it’s important to keep in mind that a healthy metabolism is largely dependent on lifestyle decisions and general dietary practices.

From chili peppers to whole grains, lean protein sources to berries, all with a healthy amount of green tea to wash it down…

…these are just the tip of the iceberg when it comes to the list of foods to increase metabolism.

But don’t forget: Eating a range of nutrient-dense foods, drinking plenty of water, and exercising frequently will also help promote a healthy metabolism and general well-being.

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Citations:

1.) Hursel, R., Viechtbauer, W., Westerterp-Plantenga, M. S. (2009). The Effects of Green Tea on Weight Loss and Weight Maintenance: A Meta-Analysis. International Journal of Obesity, 33(9), 956-961.

2.) Lejeune, M. P., Kovacs, E. M., & Westerterp-Plantenga, M. S. (2003). Effect of Capsaicin on Substrate Oxidation and Weight Maintenance After Modest Body-Weight Loss in Human Subjects. British Journal of Nutrition, 90(03), 651-659.

3.) Casas-Agustench, P., Bulló, M., Ros, E., Basora, J., Salas-Salvadó, J. (2009). Cross-Sectional Association of Nut Consumption with Adiposity in a Mediterranean Population. Nutrition, Metabolism, and Cardiovascular Diseases, 21(7), 518-525.

4.) Leidy, H. J., Bossingham, M. J., Mattes, R. D., & Campbell, W. W. (2009). Increased Dietary Protein Affects Hormonal and Glucose Responses in Healthy Young Men during Overfeeding. The Journal of Nutritional Biochemistry, 20(11), 975-981.

5.) Stull, A. J., Cash, K. C., Johnson, W. D., Champagne, C. M., & Cefalu, W. T. (2010). Bioactives in Blueberries Improve Insulin Sensitivity in Obese, Insulin-Resistant Men and Women. The Journal of Nutrition, 140(10), 1764-1768.