Do you know how to boost your metabolism?
Losing weight and metabolism works hand in hand. This is the reason why health providers recommend boosting metabolism to achieve success in losing weight. Metabolism is the effects of different biochemical processes that happen in your body.
Many people who want to shed extra pounds are more concerned about metabolism. Proper metabolism gives you the energy your body needs throughout the day.
If your metabolism is functioning properly you can expect that the risks of developing diseases are at bay. Otherwise, you can experience a metabolic disorder.
In the same manner, metabolism is also associated with low immunity. This means that if your metabolism is low there’s a great possibility of developing depression, headaches, flu, cold, belly problems, and weight gain (1).
Through metabolism, the foods you ate were converted into energy. It involves two steps including anabolism and catabolism.
Increasing your metabolism means preserving the needed muscles while losing weight. But, it makes sense to normalize your metabolism naturally by following a healthy diet and lifestyle.
You should not consider taking stimulants or artificial supplements to speed up your metabolism. Keep in mind that using stimulants can negatively impact your metabolism and other parts of the body like your thyroid.
Even healthy eating isn’t enough to boost your metabolism. In fact, it only shows little effect on the metabolic rate. The good news is that there are certain foods that can help your body in producing energy and burn fat as well.
List of 30 Foods That Boost Your Metabolism
The fatty acid content of almonds helps in increasing your metabolism. But, it’s high in calories that’s why don’t overdo eating it.
Some clinical studies show that almonds can lower cholesterol as part of a diet low in saturated fat.
Protein content: 20 g in 1 cup of sliced almonds
Studies show that these 2 fruits help boost metabolism and speed up weight loss.
Protein content: 0.5 g in 1 medium size apple
Aside from the ability of avocado in reducing stress hormones and boosting memory, it also helps in improving metabolism.
This green fruit also prevents the accumulation and development of fat around your belly.
Recent research in Mexico shows that monounsaturated-rich oil pressed from the fruit can aid mitochondria survives attacks.
Protein content: 2.9 g in 1 cup sliced avocado
Beans are also considered superfoods because they are rich in magnesium, protein, potassium, iron, and fiber. They are all nutritious and play a big role in boosting metabolism.
Research shows beans improve insulin sensitivity and have a great effect on your blood sugar levels.
Protein content: 41 g in 1 cup of beans
Generally, berries work great for enhancing metabolism and weight loss.
It’s because berries are packed with antioxidants that prevent fat from forming and help in burning fat.
Protein content: 1.1 g in 1 cup of berries
6. Bone Broth
Bone broth is a natural metabolism enhancer as it has minerals, protein, and collagen.
Collagen in particular supports the absorption of nutrients and strong digestion which is vital for a healthy metabolism.
Protein content: 4.7 g in 1 cup of bone broth
Broccoli is one of the healthy foods that you must eat. It contains vitamins and minerals essential to keeping your body functioning properly. Loads of nutrients can keep the metabolism at par.
Protein content: 2.6 g in 1 cup of Broccoli
8. Brown Rice
Brown rice is considered to be the healthiest among other varieties.
It contains beneficial carbohydrates that make you feel full longer. It’s also a natural metabolism booster.
Protein content: 5 g in 1 cup of Brown rice
It’s safe to eat celery because of its low-calorie content. It’s made up of indigestible cellulose and water that makes you feel full. Aside from being a great help in losing weight, celery is also a metabolism booster.
Protein content: 0.7 g in 1 cup of chopped celery
10. Chia Seeds
Chia seeds are very powerful in terms of boosting metabolism.
They are high in protein, omega-3 fats, and fiber which are essential in the metabolic process and losing weight.
Protein content: 17 g in 100 g chia seeds
Cinnamon has thermogenic properties that automatically burn calories. It also regulates the blood sugar level and aids in metabolizing carbohydrates effectively, thus a good metabolism booster.
Protein content: 4 g in 100 g cinnamon
12. Coconut Oil
The medium-chain fatty acids that coconut oil has can improve your metabolism.
It is converted into energy and is not stored as fat inside the body.
It also supports the thyroid gland which is also significant to achieve healthy metabolism.
Protein content: 0 g
Studies revealed that the caffeine content in coffee raises metabolism.
However, it’s still recommended to drink coffee in moderation without sugar and creams added.
Protein content: 0.3 g in 1 cup of coffee
The spicy effect of curry makes it a beneficial booster of metabolism.
You can also combine curry with other spices for more effective results.
Protein content: 13 g in 100 g curry
15. Dark chocolate
Dark chocolate has a higher percentage of cacao making it effective in rising metabolism. It’s not only good for metabolism but also in boosting your physical and emotional aspects.
The benefit of dark chocolate in boosting metabolism is made possible by the chemicals present in cocoa, called flavonoids. But, the recommended intake of dark chocolate is 1.5 ounces a day.
Protein content: 4.9 g in 100 g dark chocolate
Fish isn’t only rich in protein but also in Omega-3 fatty acids.
The fatty acids reduce blood sugar levels and inflammation while improving your body’s metabolism.
Protein content: 22 g in 100 g fish
Adding minced fresh garlic to your meals can reduce risks to your health.
It supports normal blood sugar metabolism and at the same time controls the level of lipids in the blood.
Eating garlic can also boost the immune system, fight inflammation and keep away heart diseases.
Protein content: 6 g in 100 g garlic
Eating ginger can reduce appetite due to its hot taste.
The good thing is that it improves digestion which eventually increases the metabolic rate.
Protein content: 1.8 g in 100 g ginger
The fiber content of grapefruit is helpful in improving metabolism.
Likewise, the vitamin C content keeps the immune system working efficiently thus maintaining your body healthy.
Once your body is healthy your metabolism functions properly.
Protein content: 0.8 g in 100 g grapefruit
20. Green Tea
Green tea provides many health benefits that your body needs not to mention its ability to improve metabolism.
Consume natural green tea and not bottled one that is filled with sugar.
Sipping a cup of tea stimulates the release of fat from the cells and converts it into energy.
Protein content: 0.2 g in 100 ml green tea
21. Hot Peppers
Eating foods having hot peppers can speed up metabolism due to the capsaicin content.
Likewise, capsaicin helps in burning abdominal fat and prevents stomach issues as well as kills bad bacteria.
Protein content: 1.9 g in 100 g hot peppers
22. Lean Turkey
Lean turkey is the best option for chicken as it contains a high amount of protein.
It assists in maintaining normal metabolism and helps in losing weight.
Protein content: 18.7 g in 100 g lean turkey
23. Low-fat Yogurt
Yogurt contains probiotics that help the efficient processing of food, thus boosting metabolism. It’s also a good source of calcium and protein that help in burning fat faster.
It’s the best alternative for sour cream. You can also use yogurt in baking instead of oils and fats.
Protein content: 12.9 g in 1 cup Low-fat yogurt
Although oats contain some amount of carbohydrate, it also has fiber that is significant in boosting metabolism and losing weight.
The fiber content makes you feel fuller, thus preventing overeating. You can start your day with a bowl of oats.
Protein content: 17 g in 100 g Oats
25. Olive Oil
Also considered a healthy fat, olive oil has tons of nutrients beneficial in losing weight and anti-inflammatory benefits.
Thus, it is a staple in salad dressing that can improve metabolism and reduce body fat.
Protein content: 0 g
Seaweed has a higher content of iodine which helps the body produce thyroid hormone effectively.
In the same manner, the thyroid hormone plays a big role in the metabolic process of your body.
But, you should consume seaweed at least two times a week to avoid risk-iodine poisoning.
Protein content: 1.7 g in 100 g Seaweed
It is one of the green-leafy vegetables that increase metabolism. It’s because green leafy has a high fiber content that burns fat by 30%.
Spinach also works well in reducing hunger and cravings, thus guaranteeing weight loss.
Protein content: 0.9 g in 1 cup of Spinach
You can use apple cider vinegar in boosting your metabolism. Mix it with lemon juice, a drop of honey, a pinch of cayenne and cinnamon and drink it.
The vinegar improves the ability of your stomach to produce hydrochloric acid or HCA.
Protein content: 0 g
Drinking an adequate amount of water is vital for your health. It also increases about 30% of your body’s metabolism.
If you want to get rid of unwanted fat in your belly, you must drink plenty of water.
Protein content: 0 g
This is one of my favorite fruits during summer. It’s not only delicious but also helps in detoxifying and keeping your body hydrated. Thus, it is a natural metabolism enhancer.
Protein content: 0.9 g in 1 cup of Watermelon
Aside from those foods and drinks listed above, there are other superfoods out there that can help in boosting your metabolism.
However, it’s not enough to consume any of those on the list because your diet and lifestyle also play a significant role in boosting your metabolism.
You’ll notice that the list of foods that boost metabolism includes vegetables, fruits, fish, meat, and even spices. This means that you can either eat them raw or include them when you’re cooking meals. Most of the foods listed are rich in fiber, vitamins, minerals, and other beneficial components and they’re also low in calories as well.
Read: 3-Day Military Diet
The foods also contain antioxidants that play a significant role not only in increasing the metabolic rate but also in preventing potential diseases. To boost your metabolism, it’s recommended that pasture-raised, grass-fed, organic-raised foods.
Aside from consuming those foods listed above, you can also increase your metabolism through proper diet and exercise. Employing a healthy lifestyle day by day is the key to avoiding diseases and becoming healthy.
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.