Protein-rich foods, such as meat, fish, eggs, dairy, legumes, nuts and seeds, could help increase your metabolism for a few hours. They do so by requiring your body to use more energy to digest them. This is known as the thermic effect of food (TEF).
Metabolism-boosting foods high in protein include:
- Hard-boiled eggs
- Chicken breast
- Ground turkey
- Flank, hanger, or skirt steak
The 12 Best Foods to Boost Your Metabolism
- Protein-rich foods. Protein-rich foods — such as meat, fish, eggs, dairy, legumes, nuts, and seeds — could help increase your metabolism for a few hours.
- Mineral-rich foods. The minerals iron and selenium each play different but equally important roles in the proper functioning of your body.
- Chili peppers.
- Beans and legumes.
our immunity to our hormones and even our metabolism, as I explain below. As your diet moves from a little to a lot of fibre, you may get a feeling of bloating and gassiness as your microbes celebrate this new way of eating. So here are my top tips and
While the only way this can be reduced is through a combination of exercise and diet, one green juice may help speed up the process. Coriander leaves, seeds, flowers and fruit are packed with high contents of antioxidants, which help with digestion, reports the Express.
What to eat (and avoid) to boost your metabolism
- Protein-rich foods. Protein has a strong reputation among body builders and other fitness-conscious folk, and with good reason.
- Selenium-rich foods.
- Iron-rich foods.
- Beans and legumes.
- Apple cider vinegar.
- Cacao and cocoa.
What is the best vegetable to eat to boost your metabolism?
Kale. Kale is one of those veggies you know you need in your life. It’s packed with vitamins and antioxidants for a healthy body. It’s also rich in iron, which is a mineral that speeds up the metabolism.
Flaxseeds are another fiber powerhouse known to boost metabolism and overall health. They’re also rich in protein to keep you full between meals. Ground flaxseed can be added to your morning smoothie or oatmeal as part of a high-fiber meal plan. 6 / 15. kikovic/Shutterstock.
Lentils. Adding high-protein foods like lentils to your meals will keep you full all day. Lentils are also rich in fiber to keep your gut healthy and metabolism humming along. Try simmering them for a bowl of hearty lentil soup or adding cooked lentils to your lunch salad. 10 / 15.
Coconut Oil. Coconut oil is a favorite of both health and beauty bloggers for its many benefits, and we can now add fat-burning to that list. It’s rich in medium-chain-triglycerides (MCTs), which are known to increase your metabolic rate and promote fat burning for energy. 13 / 15. sundaemorning/Shutterstock.
Chili Peppers. The capsaicin found in chili peppers won’t just make your eyes water; it will also boost fat burning. Research has shown that eating chili peppers can increase metabolism while reducing feelings of hunger. If you can stand the heat, have fun in the kitchen with our top chili pepper recipes. 12 / 15.
Steep a cup of green tea every day for a hearty serving of antioxidants. The jury is still out, but research has found that drinking green tea each day can increase your body’s fat metabolism. (Yes please!) This is what happens when you drink tea every day.
Replacing refined flour like white breads and pastas with high-fiber foods like whole grains has been shown to increase our resting metabolic rate. In other words, your body will burn more calories while lounging around.
What vegetables help with metabolism?
Spinach, kale, and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development. Leafy greens are a source of non-heme, or non-animal, iron.
According to some research. Trusted Source. , people who consumed 29% of their total daily calories as protein had a higher metabolic rate than those who consumed 11% of total calories from protein. 2. Flaxseeds. Flaxseeds are seeds that contain protein, vitamins, and other key nutrients.
Metabolism is the rate at which the body burns calories and carries out other processes. By boosting their metabolic rate, people may be able to shed excess weight and reduce their risk of obesity and related health issues.
Protein is one of the most effective nutrients for increasing metabolic rate because the body needs to use more energy to digest it than it does for fats or carbohydrates. Scientists call this energy expenditure the thermic effect of food (TEF), or diet-induced thermogenesis (DIT). According to some research.
According to the National Institutes of Health (NIH) Trusted Source. , each Brazil nut provides 68 to 91 micrograms (mcg) of selenium, which is more than the recommended dietary allowance (RDA) of 55 mcg per day. People should avoid eating too many nuts, however, as this can cause selenium toxicity.
Many foods, including green vegetables, chili peppers, and protein sources, can boost metabolism and help people achieve or maintain a healthy weight. For optimum results, eat these foods as part of a balanced diet.
8. Brazil nuts. Brazil nuts are one of the richest sources of selenium, a mineral that is essential for metabolism, reproduction, and immune function. They also contain protein and healthful fats to make people feel fuller.
How to boost metabolism?
Other Ways to Boost Your Metabolism. There are a couple of other ways to maximize your metabolism. Avoid energy drinks, soft drinks, and processed foods. You may get a temporary energy boost from the sugar or caffeine, but you’ll crash hard soon after.
From cayenne to garlic to cinnamon, spices are one of the best ways you can keep your metabolic rates high. Especially speedy are the more pungent spices such as black pepper, mustard seeds, powdered onion and ginger.
Other foods, including nuts, seeds, hemp oil, and flax seed oil are naturally high in essential fatty acids. 11. Purified Water. While it’s not exactly a food, it is a metabolism booster. Drinking water speeds up fat burning. It is also a natural appetite suppressant and detoxifier.
Apples & Pears. These two fruits help boost metabolism and speed up weight loss. [ 3] . Organic apples are one of the most widely available organic fruits, and pears aren’t too hard to find either! 7. Spices. From cayenne to garlic to cinnamon, spices are one of the best ways you can keep your metabolic rates high.
Fruits like grapefruit have been shown to help us burn fat and keep our metabolism high. This could be related to the fruits’ high amount of vitamin C, a helpful and healthful component that reduces insulin spikes.
Foods High in Calcium. Foods High in Omega-3s. Purified Water. 1. Hot Peppers. Jalapeno, habanero, cayenne, and other forms of spicy peppers directly boost metabolism and circulation. In fact, eating hot peppers not only speeds up your metabolism, but it also reduces cravings.
Slow-release carbs, such as oatmeal, brown rice, and quinoa, offer long-lasting energy without the spikes associated with other sugar-rich foods. We want to keep our insulin levels low and balanced, as spikes tell the body that it needs to begin storing fat. 3. Broccoli.