Ethan Brooks
Metabolism is the process by which the body converts food into energy. Many factors contribute to metabolism, including genetics, lifestyle choices, and diet. While there is no silver bullet food that will completely turbocharge your metabolism, certain foods can play a role in encouraging a healthier metabolic rate. For example, protein-rich foods like chicken, turkey, fish, eggs, and dairy products require more energy to digest, leading to a higher calorie burn. Similarly, legumes, beans, and lentils are high in protein and fiber, keeping you feeling full for longer. Spices like ginger and cayenne pepper can also boost metabolism and reduce appetite. Herbal teas, green tea, and oolong tea are also believed to increase fat oxidation and boost metabolic rate.
Foods that boost metabolism
| Characteristics | Values |
|---|---|
| Protein-rich foods | Chicken, turkey, eggs, lean meats, fish, tofu, tempeh, lentils, chickpeas, black beans, nuts, seeds, and yogurt |
| Selenium-rich foods | Meat, seafood, legumes, Brazil nuts, and seeds |
| Iron-rich foods | Meat, seafood, legumes, lentils, and nuts |
| Calcium-rich foods | Low-fat dairy, broccoli, and canned sardines or salmon |
| Vitamin D-rich foods | Milk |
| High-water-content foods | Broccoli |
| High-fibre foods | Broccoli, lentils, berries, almonds, chickpeas, black beans, and legumes |
| Healthy fats | Almonds, Brazil nuts, and avocados |
| Capsaicin-rich foods | Chili peppers |
| Catechins | Oolong and matcha green tea |
| MCT oil | Can be added to soups or smoothies |
| Water | Drinking cold water increases the number of calories burned by the body |
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Lean meats and fish
Chicken, turkey, and other lean meats are recommended for their high protein content and low fat. The American Heart Association suggests opting for skinless poultry and fish cooked using healthier methods, such as air frying, slow cooking, baking, broiling, or roasting. Lean meats also include certain cuts of beef and lamb, such as beef sirloin, flat-iron steak, and pork tenderloin. These meats are lower in saturated fat, which is beneficial for maintaining healthy cholesterol levels and reducing the risk of heart disease.
Fish is another excellent source of lean protein and is recommended by the American Heart Association. Fatty fish like salmon, tuna, mackerel, herring, sardines, and black cod are rich in omega-3 fatty acids, which have anti-inflammatory properties and support heart health. Omega-3 fatty acids also play a role in reducing blood pressure and preventing blood clots. When choosing fish, opt for grilled, baked, or broiled preparations instead of fried options.
Incorporating lean meats and fish into your diet can provide numerous health benefits. These foods are rich in essential vitamins and minerals, including zinc, iron, and B vitamins. Zinc is crucial for immune function, wound healing, and growth and development. B vitamins are involved in energy metabolism and nerve function, while iron is essential for maintaining energy levels and preventing anaemia.
When consuming lean meats, it is important to choose high-quality, unprocessed options and include a variety of vegetables or whole grains to create a well-rounded and nutritious meal. Aim for a serving size of 3-4 ounces, and include lean meats in your meals 2-3 times per week.
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Nuts and seeds
Despite their high calorie and fat content, nuts and seeds are not associated with weight gain. In fact, population studies have shown that consuming nuts is linked to lower body weight. The Australian Dietary Guidelines recommend consuming 30 grams of nuts on most days of the week for adults.
Seeds, such as flaxseeds, chia seeds, and hemp seeds, are also excellent sources of plant-based omega-3 fatty acids and protein. They also contain fibre, which helps promote a feeling of fullness and provides long-lasting energy. For example, just one tablespoon of chia seeds provides 2 grams of protein and 4 grams of fibre.
By including nuts and seeds in your daily diet, you can boost your metabolism, control your appetite, and support your weight loss journey.
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Herbal teas
Metabolism is the process by which the body converts food into energy. A person's metabolism may slow down due to factors beyond their control, such as ageing and genetics. However, certain dietary and lifestyle changes, such as consuming metabolism-boosting foods and staying hydrated, can help increase your metabolic rate.
Green Tea
Green tea is packed with antioxidants, which assist in the process of burning fat in the body known as thermogenesis. Research has found that the chemical EGCG in green tea speeds up the body's metabolism, helping individuals burn close to 70 calories per day. Green tea is also linked with significantly lowering blood sugar and raising levels of antioxidants within the body.
Oolong Tea
Oolong tea is a Chinese herb that creates a light floral tea. It is known to increase the rate of metabolism by 10% and focuses on burning fat on the upper arms and stomach. Oolong tea increases metabolism, burns fat, and blocks fat absorption. It can burn up to 157% more fat than green tea.
Chamomile Tea
Chamomile tea is a floral tea that comes from the M chamomilla flower. This herbal tea is loaded with antioxidants and has properties that fight obesity. It also has anti-inflammatory qualities, fights depression, helps with insomnia, and contains anti-anxiety attributes. These benefits all help ensure a person does not overeat due to stress, anxiety, and fatigue.
Hibiscus Tea
Hibiscus tea comes from the calyces of the Hibiscus sabdariffa flower and curbs obesity. It contains flavonoids, phenolic compounds, and anthocyanins, which focus on controlling lipid metabolism and reducing the size of fat cells. Hibiscus tea also helps fight against cancer, decreases blood pressure, and helps the liver.
Ginger Tea
Ginger tea can be relished after meals to promote weight loss and improve digestion. The presence of Gingerol boosts immunity and metabolism.
Other Herbal Teas
Other herbal teas that can help boost metabolism include peppermint tea, rose tea, dandelion tea, cinnamon tea, and lemon tea.
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High-protein foods
Lean meats such as chicken, turkey, and fish are excellent sources of protein that can help boost your metabolism. They are low in fat and high in protein, making them ideal for weight loss and maintaining a healthy body composition. For those who prefer plant-based options, lentils, chickpeas, and black beans are also high in protein and fiber, which can help regulate blood sugar levels and keep you feeling full for longer.
Eggs are another versatile and delicious high-protein food. They can be prepared in a variety of ways and are a great way to boost your metabolism. Dairy products such as Greek yogurt are also excellent sources of protein, with around 20 grams of protein per serving. Yogurt has been linked to an increase in body fat loss, a decrease in food intake, and improved glycemic control.
For those comfortable with animal proteins, beef is a great option. While providing the protein needed to build and repair lean muscle mass, beef also offers other nutrients like iron, vitamin B12, zinc, and selenium. Additionally, nuts and seeds are protein-rich snacks that can help keep your metabolism active throughout the day.
By incorporating these high-protein foods into your diet, you can boost your metabolism and support your overall health and weight loss goals. However, it's important to remember that eating more of these foods doesn't guarantee weight loss. They should be part of a balanced, moderately calorie-restricted diet along with regular exercise.
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Spices and herbs
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Frequently asked questions
There are many foods that can help boost your metabolism, including:
- Protein-rich foods such as lean meats, fish, eggs, dairy products, lentils, chickpeas, and black beans.
- Herbal teas like peppermint, ginger, and chamomile.
- Spices and herbs like cayenne pepper.
- Chilli peppers, which contain capsaicin, a chemical that may boost your metabolism.
- Broccoli, a cruciferous vegetable with high water and fibre content.
- Oolong and matcha green tea, which may increase fat oxidation.
There are many plant-based foods that can boost metabolism, including:
- Tofu or tempeh.
- Beans, lentils, and legumes, which are good sources of protein and fibre.
- Almonds, which contain healthy fats, fibre, and protein.
- Flaxseeds, which can be added to oatmeal, soup, smoothies, and yoghurt.
- Spinach and kale, which are packed with essential nutrients.
- Avocados, which are also nutrient-dense.
Yes, drinking water, especially very cold water, can boost your metabolism. Tea, especially oolong and matcha green tea, can also increase your metabolic rate.
Yes, in addition to diet, exercise can also boost your metabolism. Strength training exercises can boost metabolism by building muscle tissue, which burns more calories than fat.
