At some point, you may be wondering what you can do to boost your metabolism. After all, the faster your metabolism is, the more calories you burn—so when your metabolism is fast, it’s easier for you to control your weight.
Our metabolism slows down a bit as we age, which is why teens can eat all the pizza and ice cream they want without gaining weight, while older adults have to take care that they eat a little more.
good news? There are several ways to boost your metabolism naturally, from increasing exercise to including certain foods in your diet. We’re here to help you get started with the 20 best foods to rev up your metabolism.
foods that boost metabolism
According to research, consuming omega-3 fatty acids can increase resting and exercise metabolic rates.
“Like most seafood and sea vegetables, salmon provides the mineral iodine, which is essential for a healthy thyroid,” Lisa Moskovitz, R&D, CDN CEO of New York Nutrition Group. “Our thyroid is the most important organ for our metabolism because it helps our body convert food into energy. Salmon is also a major source of anti-inflammatory omega-3 fatty acids, which fight inflammation that can lead to a slow metabolism.”
RELATED: 7 Quick and Easy Salmon Recipes That Will Satisfy the Whole Family
In addition to being rich in protein, research shows that almonds can also help control appetite.
“Almonds are great as a metabolism-boosting snack. If your goal is to lose weight, consider limiting your nut intake to about one serving per day, otherwise the calorie and fat content will really increase,” says Serena Poon, CN, CHC, CHN.
Chili peppers are known for their spicy taste, and it also increases the amount of calories you burn.
“Chili peppers and spicy chili peppers appear to increase metabolic rate, increase calorie burning and fat metabolism, which may translate to burning 100 to 200 more calories per day, or twice as much, according to one study in a group of people who ate the same meal without chili peppers. ,”Dr. Stacy StephensonCertified Nutrition Professional and CEO of VibrantDoc, states.
4. Kidney Beans
We know legumes are good for our hearts, but it turns out they’re also great for boosting metabolism.
“These satisfying plant-protein-rich vegetables are also an excellent source of fermentable, soluble fiber, which produces short-chain fatty acids. Studies have shown that these metabolites have a direct effect on overall metabolic rate: or how quickly our bodies burn calories ,” Moskowitz explained.
Drinking enough water is important for many reasons, including increasing the amount of energy our bodies use.
“Your body is made up of about 60 percent water, so drinking plenty of water is one of the most important components of a healthy metabolism,” says Poon. “Researchers have found that water both increases the body’s energy expenditure and helps convert stored fat into energy. I generally recommend that people drink ounces of water per body weight per day.”
“We know that fiber increases metabolic rate and fat burning, and plays an important role in weight loss (as well as many other health benefits), and artichokes are one of the vegetables with the highest fiber content. Artichoke leaf extracts also have lipid-lowering effects. ,” said Dr Stephenson.
More than just a delicious snack and ingredient, this fruit has health benefits, including keeping blood sugar levels balanced and slowing digestion (and keeping you full longer!)
“Not only are they a great topping for yogurt or oatmeal, but berries can also help slow digestion and keep blood sugar stable,” says Moskowitz. “These effects are attributed to their high fiber and antioxidant properties. Keeping blood sugar stable keeps our insulin hormones stable. High insulin increases body fat storage and appetite.”
Capsaicin is found in chili peppers and spices, such as chili peppers. “Studies show that capsaicin can activate brown fat thermogenesis, thereby preventing weight gain,” Poon said. “This ingredient is quite spicy, so you might want to consider using it sparingly and/or mixing it with other flavors.”
9. Grass-fed beef
Eating protein-rich foods leads to thermogenesis, which leads to more calorie burn. “Protein requires more calories to digest than carbohydrates or fat, and grass-fed lean beef is an ideal source,” explains Dr. Stephenson. “Protein-rich meals induce thermogenesis, or body temperature, which increases calorie and fat burning, but don’t overdo it.”
However, for best results, it’s important to make sure you combine it with exercise.
“If the body isn’t consuming enough energy, too much protein can be converted into sugar,” adds Dr. Stephenson. “The best way to get your metabolism out of beef is to eat it on the days you’re weight training. This protein will help repair and build muscle, and the added muscle, in turn, will further increase the metabolic weight to reach The effect of losing weight once or twice.”
10. Chia seeds
If you want to speed up your metabolism, you’ll want to try chia seeds. “These tiny, versatile seeds can be incorporated into almost any dish, from grains to soups,” Moskovitz said. “Chia seeds are rich in soluble fiber and antioxidants, which fight inflammation and constipation: both of which can make you feel sluggish and make weight loss more difficult.”
11. Apple Cider Vinegar
Apple cider vinegar is made from fermented apple juice and may reduce the risk of metabolic disorders.
“Apple cider vinegar has been shown to prevent metabolic disturbances caused by fat consumption,” says Poon. “This strong liquid provides a variety of healthy compounds, such as antioxidants and probiotics, that support overall health. Choose raw, unfiltered apple cider vinegar to get the most out of its benefits.”
This fruit is powerful when it comes to speeding up metabolism. “Soluble fiber, complex carbohydrates, polyphenols, carotenoids, vitamins and minerals all combine to increase fat metabolism. This effect was most pronounced when the study subjects ate two apples a day—they had lower cholesterol, heart Metabolic metrics improved,” explained Dr. Stephenson.
13. Green tea
The benefits of green tea are well known, one of which includes increasing your resting metabolic rate (RMR).
“Drinking a hot cup of tea can be very relaxing and healing. Green tea in particular contains a compound called EGCG, which studies have shown can increase resting energy expenditure, or the number of calories you burn at rest. Although the effect is small, green tea Also has powerful antioxidant powers that fight oxidative stress, which slows down metabolism over time,” explains Moskowitz.
RELATED: The 12 Best Detox Teas to Boost Your Metabolism
If you want to maintain a healthy weight and metabolism level, this root can get the job done. “This vibrant root has been shown to support fat metabolism, which is important for avoiding weight gain,” says Poon. “Ginger is also known for its digestive-soothing properties, which can help relieve bloating and discomfort. I love drinking a simple ginger tea to extract its flavor and health benefits.”
If appetite control is an issue, try adding more lentils to your meals.
Kimberly Bowman, sports nutritionist at F45 Training, explains: “Lentils are rich in dietary fiber and protein, which are good for metabolism because they promote efficient digestion, optimize fat metabolism, and increase fat burning, while increasing satiety and suppressing hunger.”
Not only does this popular morning drink boost energy, it also helps control appetite and speed up your metabolism.
“Although you must be careful about how much caffeine you consume due to toxicity, moderate consumption of caffeine-rich coffee is a stimulant that increases your resting metabolic rate and suppresses appetite,” Moskowitz said. “Remember , and once the caffeine wears off, you’ll feel hungrier as your appetite re-stabilizes.”
Spices are a great way to add flavor without adding calories. “Cinnamon contains cinnamaldehyde, which has been found to help fat cells burn energy (increase fat metabolism),” says Bowman. “Studies have also found that cinnamon can increase insulin sensitivity, making it beneficial for carbohydrate metabolism,” Bowman said.
Avocados can be high in calories, but they’re also packed with metabolism-boosting nutrients.
“With lots of antioxidants, vitamin E, potassium, iron, fiber and magnesium, your body is getting all the nutrients it needs to reach its peak,” Moskowitz explained. “Magnesium in particular, supports health. blood sugar and insulin levels, while promoting calm mood and bowel regularity. In conclusion, magnesium-rich foods are undoubtedly healthy additions to your diet to promote a healthy metabolism.”
Related: 10 Health Benefits of Avocados
19. Coconut Oil
The oil you use to cook your food is just as important as the food itself. “When cooking, swap vegetable oils for high-quality coconut oil to optimize your body’s fat-burning abilities. Coconut is rich in medium-chain triglycerides (MCTs), which help break down excess fat stores, boost fat burning, and increase energy,” Bowman said.
A top choice for vegans and vegetarians, tempeh is packed with protein and healthy fats. “Tempeh is made from fermented soybeans and contains probiotics that are extremely beneficial for gut health and optimal digestion,” explains Bowman. “A healthy gut is key to boosting metabolism because it ensures that we can remove toxic waste from the body (the liver) for efficient fat metabolism.”
Next, read the 3 rules for restarting your metabolism.
PLoS One: “12-Week Omega 3 Fatty Acid Supplementation Increases Rest and Exercise Metabolic Rates in a Healthy Community – Living in Older Women”
Lisa Moskovitz, RD, CDN, CEO of NY Nutrition Group
nutrients: “Assessing the Effects of Raw Almonds on Appetite Control: Satiety, Satiety, Hedonicity, and Consumer Perceptions”
Serena Poon, CN, CHC, CHN
Federation of American Societies for Experimental Biology: “Chili peppers may increase energy expenditure in people trying to lose weight”
Stacie Stephenson, Certified Nutrition Professional and CEO of VibrantDoc
Journal of Clinical and Diagnostic Research: “Effects of water-induced thermogenesis on body weight, body mass index, and body composition in overweight subjects”
metabolism: “The Health Benefits of Dietary Fiber: Beyond the Common Suspects of Type 2 Diabetes, Cardiovascular Disease and Colon Cancer”
human nutrition plant food: “Pharmacological studies of artichoke leaf extract and its health benefits”
Advances in Food and Nutrition Research: “Capsaicin and related food ingredients reduce body fat by activating TRP and brown fat thermogenesis”
Journal of Human Kinetics: “Exercise, Protein Metabolism and Muscle Growth”
Journal of Medicinal Food: “Apple cider vinegar attenuates oxidative stress and reduces obesity risk in high-fat-fed male Wistar rats”
Journal of Nutritional Biochemistry: “The Nutritional Significance of Ginger: Chemistry, Biological Activity, and Signaling Pathways”
Kimberly Bowman, Sports Nutritionist, F45 Training