There are some foods that can help to speed up your metabolism. These foods contain specific nutrients that help to keep your body burning calories and working efficiently.
If people can increase their metabolism, they may be able to get rid of extra weight and lower their likelihood of obesity and its related health problems.
Here are 10 of the best foods to eat to boost your metabolism, plus other ways to increase your metabolism.
1. Eggs
Protein-rich foods are some of the best options for increasing metabolism.
Large hard-boiled eggs are a good choice for people looking to boost their metabolism, as each one contains 6.29 grams of protein.
Protein is more effective than fats or carbohydrates in increasing metabolic rate because the body needs to use more energy to digest it. This extra energy expenditure is called the thermic effect of food (TEF) or diet-induced thermogenesis (DIT).
Some research suggests that people who consume a higher percentage of their total daily calories from protein have a higher metabolic rate than those who consume a lower percentage of their total daily calories from protein.
2. Flaxseeds
Some people believe flaxseeds to be a “functional food,” as they are nutritious and offer health benefits.
Regularly consuming flaxseeds has been shown to improve metabolism and help alleviate symptoms of metabolic syndrome. Metabolic syndrome is a group of conditions that increase the risk of developing diabetes, obesity, and cardiovascular disease.
This research may produce new information about the possible benefits of flaxseed for people with metabolic syndrome. The National Center for Complementary and Integrative Health (NCCIH) is currently conducting research into the potential benefits of flaxseed for people with metabolic syndrome. This research may provide new insights into how flaxseed can improve the symptoms of metabolic syndrome.
A 2019 study found that flaxseeds may improve metabolism in mice. The mice in the study who ate flaxseeds had more energy and better digestion, which suggests that flaxseeds could have a similar effect on humans. The benefits of flaxseeds are most likely due to the high levels of fiber, protein, and omega-3 fatty acids, as well as the antioxidants and other nutrients.
Flaxseeds contain a type of fiber that, when fermented by gut bacteria, can improve the gut's bacterial profile and, as a result, potentially protect against obesity and aid metabolic health.
that flaxseeds and their nutrients may also help treat or protect against:
- arthritis
- autoimmune diseases
- cancer
- cardiovascular disease
- diabetes
- neurological disorders
- osteoporosis
3. Lentils
Lentils are a type of food that has been shown to potentially reduce the negative effects of metabolic syndrome.
A 2016 review of 41 animal studies found that eating lentils and other legumes can play a role in preventing and treating metabolic syndrome.
Eating lentils may help boost your metabolism because they are a good source of protein. They also contain dietary fiber, which helps nourish the beneficial bacteria in your gut.
4. Chili peppers
Spicy meals that contain fresh or dried chili peppers can have a positive impact on metabolism and fullness. A compound in peppers called capsaicin is responsible for these and other health benefits.
Capsaicin is the active compound in chili peppers. A 2015 study found that eating capsaicin, the active compound in chili peppers, boosts metabolic rate modestly.
The research also suggests that the compound can help with weight management in other ways by increasing the speed at which the body burns fat and reducing appetite.
Capsaicin, the compound that makes peppers hot, may help boost your metabolism and help you burn 50 extra calories each day, according to a 2012 study.
Capsaicin may have a range of positive effects on health, including reducing pain and inflammation, acting as an anticancer agent, and providing antioxidant benefits. Therefore, some researchers suggest that it could be used to treat conditions such as rheumatoid arthritis and Alzheimer’s disease.
5. Ginger
If you add ginger to your diet, it could help to regulate your body temperature and metabolism, as well as manage your appetite.
The study found that ginger may help to reduce body weight and fasting glucose levels while increasing high-density lipoprotein (HDL), or “good” cholesterol.
Ginger is effective in reducing nausea due to its anti-inflammatory properties. It can be taken during pregnancy or after chemotherapy treatment.
6. Green Tea
Green tea has become increasingly popular in recent years as research has revealed its potential health benefits.
Results of several studies suggest that green tea extract may have an effect on fat metabolism, both when a person is resting and during exercise. However, other research has found no significant effects. Additionally, scientists cannot be certain that drinking green tea would have the same results as taking the extract.
A 2013 study of 63 people with type 2 diabetes showed that drinking 4 cups of green tea a day can lead to significant reductions in body weight, BMI, waist size, and systolic blood pressure.
Other proposed health benefits of green tea include:
- anti-inflammatory effects
- antioxidant properties
- antimicrobial activity
- anticancer effects
- benefits for heart and oral health
7. Coffee
Coffee can stimulate metabolism thanks to its caffeine content.
Caffeine has been shown to stimulate energy expenditure and increase metabolism, but it is important to be aware of how much caffeine is too much.
Decaffeinated coffee does not have the same benefits as coffee with caffeine. Adding cream or sugar will increase the calorie content, which may work against the beneficial effects of caffeine on metabolism.
8. Brazil nuts
Brazil nuts are a good source of selenium, a mineral that is needed for metabolism, reproduction, and immunity. They also contain protein and healthy fats, which make people feel fuller.
Selenium plays an important role in regulating the thyroid gland, which controls metabolism and produces several vital hormones.
Each Brazil nut provides more selenium than the recommended dietary allowance, according to the National Institutes of Health.
Although nuts are a healthy food, eating too many of them can lead to selenium toxicity. The National Institutes of Health has set the upper limit of selenium intake at 400 micrograms.
Research suggests that Brazil nuts can improve the cholesterol levels of people who are healthy. Having abnormal cholesterol levels is a sign of having metabolic syndrome.
9. Broccoli
This substance is thought to beneficially impact metabolism by positively affecting levels of enzymes involved in fat burning. The substance glucoraphanin in broccoli is thought to have a positive effect on metabolism by working on levels of enzymes involved in fat burning.
Glucoraphanin helps to improve metabolism, lower blood fat levels, and reduce the risk of many age-related diseases. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer.
If you want to improve your metabolism, look for Beneforte broccoli. This type of broccoli contains high levels of glucoraphanin, which can have a significant impact on metabolism.
10. Dark, leafy green vegetables
Eating leafy greens may help to boost your metabolism because they contain iron. Iron is a mineral that is essential for metabolism, growth, and development.
Non-heme iron is found in leafy greens and is not derived from animals. To increase the body's absorption of this type of iron, pair leafy greens with a source of vitamin C, such as lemon, tomatoes, or winter squash.
There are many leafy greens that also contain good amounts of magnesium which supports metabolic function and plays a role in over 300 different processes in the body.
10. Fenugreek Seeds
The ingredient fenugreek can speed up your metabolism and help you lose fat, according to a study published in The Journal of Biomedicine and Biotechnology. The study, conducted on high-fat-fed obese rats, found that fenugreek seed extract improved metabolism by decreasing adipose tissue in the body and increasing digestive enzymes, antioxidants, blood glucose levels, and insulin sensitivity. You can add fenugreek seeds to curries or detox water and notice great results in just a few weeks’ time.
11. Water
Drinking 3 liters of water per day is key to good health. If you work out regularly, you should drink more water. Drinking adequate water flushes out toxins from your colon, improves gut health, and lowers inflammation levels. German scientists have found that drinking 500 mL of water increased the metabolic rate by 30% and energy expenditure by 100 kJ.
Consume a moderate amount of water every hour to avoid dehydration. However, be careful not to drink too much water as it can result in water intoxication.
12. Yerba Mate Tea
Yerba mate tea is a popular drink that can help boost your metabolism and promote weight loss. Scientists have found that drinking yerba mate tea 120 minutes before working out can help improve your satiety levels and increase your energy levels, mood, and metabolism.
You can improve your metabolism and lose weight by drinking yerba mate tea twice a day.
13. Cinnamon
Cinnamon is a spice that not only enhances the taste of cakes and pancakes, but also helps with weight loss. This is because cinnamon increases the body's metabolic rate. Additionally, research shows that cinnamon can help increase insulin sensitivity, reduce blood pressure, and lower blood sugar levels.
The Ceylon cinnamon is the best type to buy, powder, and store to use in teas, soups, and salads.
14. Apple Cider Vinegar
Apple cider vinegar has been gaining popularity as an effective weight loss agent because it helps boost metabolism by balancing the internal pH, lowering serum triglyceride levels, and reducing BMI value.
To get the health benefits of apple cider vinegar, mix one teaspoon of it in a glass of water and drink it in the morning.
15. Celery
Although celery contains calories, it requires more energy to digest than it provides, making it a “negative-calorie” food. In other words, you burn more calories digesting celery than the celery contains. This makes celery a good food to eat if you're trying to lose weight. Additionally, scientists have found that celery extract has a cholesterol-lowering effect on laboratory rats.
If you're looking to add a healthy vegetable to your diet, consider celery. It can be consumed in soup, salad, smoothies, or simply as a snack. Celery is low in calories but high in nutrients, making it a great addition to any meal or snack.
16. Garlic
I believe that garlic is the best herb spice. It not only makes food taste better, but also has many health benefits. Allicin, a compound found in garlic, helps fight cancer, reduces blood pressure, and protects against the common cold. Studies have shown that garlic helps prevent the synthesis of fat and increases thermogenesis. Additionally, garlic improves insulin sensitivity.
You can improve the flavor of many dishes by adding garlic. Try it in salad dressing, soup, grilled chicken or fish, sautéed mushrooms, or lentils.
17. Apple
Apples are healthy for us because they contain antioxidants, dietary fiber, and flavonoids. These nutrients help reduce inflammation, improve our metabolism, lower bad cholesterol, and fight cancer. Apples also improve our lipid profile and insulin sensitivity.
To lose weight quickly and naturally, eat one apple a day. You don't need to overwork at the gym or deprive yourself of good food.
Other tips to boost metabolism
Eating a healthful diet is essential for regulating metabolism. Other ways to boost metabolic function include:
Drinking water
Based on a small study, it is possible that increased water consumption may help reduce weight or BMI for some people who are overweight. In the study, participants drank 500 ml of water before each meal.
This is most likely because water consumption causes an increase in metabolism.
Sleep
It is important to get enough sleep for your metabolism and overall health.
The lack of sleep may be causing the increase in obesity and diabetes because it is a part of the metabolic syndrome.
You should try to sleep for 7 to 9 hours every night, according to the CDC. To improve your sleep patterns, try to go to bed and wake up at the same time each day.
Strength and resistance training
Exercising with weights regularly can help people gain and keep muscle mass while also burning fat. According to the Physical Activity Guidelines for Americans, adults should do strengthening exercises at least 2 days each week.
The study found that women who did resistance training experienced an increase in their BMR for up to 48 hours after the workout.
Summary
There are many foods that can help people lose weight or stay at a healthy weight. These include green vegetables, chili peppers, and protein sources.
You will see the best results if you eat these foods as part of a well-rounded diet.
Other things you can do to improve your metabolism include drinking enough water, getting adequate sleep, and exercising.
