If you’re looking to boost your body’s ability to burn calories, here are 23 metabolism-boosting foods for your next grocery run.
23 Metabolism Boosting Foods That Will Help Your Body Burn More Calories
1. Eggs
Eggs are loaded with amino acids that rev up metabolism. They’re also packed with protein, which burns calories and reduces appetite.
2. Lean Protein
Lean protein helps you build muscle mass and increase your metabolic rate. It’s also an excellent source of iron, which nourishes the thyroid gland that is responsible for regulating metabolism.
Chicken breast and fish are good examples of lean protein. For plant-based alternatives, edamame, beans, and tempeh are good lean protein sources.
3. Green Tea
Green tea contains EGCG, a fat-burning plant compound that is known to increase metabolism and speed up fat oxidation. It’s also rich in antioxidants which help prevent chronic diseases.
4. Whole Grains
Whole grains require more energy to break down and process compared to refined grains like white bread, white rice, and pasta. And because the body works harder to break them down, you burn more fat in the process.
Brown rice and oatmeal are just some of the fiber-rich whole grains that you can add to your diet to help boost your metabolism.
5. Lentils
Iron deficiency can slow down metabolism so it’s essential to include iron-rich foods in your diet. A cup of lentils is equivalent to 35% of your daily iron needs.
Lentils are also packed with fiber, protein, and micronutrients. They’re an inexpensive and versatile ingredient that you can use for a variety of healthy recipes.
6. Apple Cider Vinegar
Apple cider vinegar is known to increase metabolic rate and suppress appetite. To use it, drink a glass of water with one to two teaspoons of organic apple cider vinegar before each meal.
7. Avocado
Avocadoes contain the 9 essential amino acids and healthy fats. This protein-packed fruit keeps metabolism going, stabilizes blood sugar levels, and prevents energy crashes and cravings.
Essential Amino Acids Definition: amino acids that cannot be produced by the body but are important for proper functioning; include histidine, leucine, isoleucine, methionine, lysine, phenylalanine, valine, tryptophan, and threonine.
8. Banana
Bananas are rich in potassium, magnesium, and vitamins B-6 and C. They also contain healthy carbohydrates that help keep you full for a longer period.
9. Ginger
Fresh ginger root increases the body’s energy expenditure and helps curb appetite. It also has anti-inflammatory properties that reduce muscle soreness.
To incorporate ginger into your diet, add fresh slices into your food and beverages or drink it with green tea.
10. Asparagus
Asparagus is another protein-packed vegetable that helps speed up metabolism. One cup of cooked asparagus has about 4 grams of protein.
It also has anti-inflammatory and antioxidant properties that help fight disease. Add it to your salads and omelets for extra protein and nutrients.
11. Black Beans
Black beans are an affordable source of protein and fiber. They’re also rich in vitamins, minerals, and antioxidants.
Switch processed grains with black beans to feel fuller and more satiated after a meal. The high fiber content of black beans also aids digestion, keeps blood sugar levels stable, and provides lasting energy.
12. Greek Yogurt
Greek yogurt has twice as much protein compared to other dairy products. A 6-oz cup of Greek yogurt has 18 grams of protein and it’s also loaded with bone-building calcium and gut-friendly probiotics.
Eating protein-packed foods like Greek yogurt helps keep you full for longer and increases the calories you burn per day. The healthy fats and carbohydrates in Greek yogurt may also aid in weight regulation.
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13. Nuts
Two tablespoons of nuts like almonds or walnuts have about 4 to 6 grams of protein. They can be eaten as a snack or mixed into yogurt, oatmeal, or salad.
14. Chili Peppers
Chili peppers contain capsaicin, a chemical compound that helps heat the body and burn calories and fat. They also help reduce appetite.
Other spicy foods that speed up your metabolism include cayenne, cumin, ginger, garlic, and turmeric.
15. Whey Protein
Up your protein intake by adding a scoop of whey protein to your smoothies. If you’re vegan or simply trying to avoid animal products, you may also try soy protein powder.
16. Spinach
Spinach boasts the highest protein content among leafy greens. It’s also rich in iron, which energizes the muscles to burn fat faster.
Sautee some of these greens with a bit of garlic or add it to your salads, omelets, and green smoothies.
17. Tofu
Made from soybeans, tofu is a low-calorie and versatile protein source that can be used in different kinds of dishes. It’s also gluten-, dairy-, and cholesterol-free, making it an excellent protein source for people with special dietary needs.
18. Fish
Fish contains iodine and selenium, vital minerals that support metabolism. Cut back on red meat and substitute it with fish like salmon, tuna, mackerel, and trout.
19. Chickpeas
Here’s another inexpensive plant-based protein source that is packed with fiber and complex carbohydrates. You can add chickpeas to your soups and salads or you can puree them to make hummus.
20. Cottage Cheese
Cottage cheese has about 25 grams of protein per cup. Note that it could also be high in sodium so don’t forget to read and check the label.
Spread cottage cheese on whole grain bread or mix with fruit for an easy, protein-packed breakfast.
21. Edamame
Edamame is a good source of iron, magnesium, and zinc. You can enjoy it as a snack or incorporate it into salads and vegetable stir-frys.
22. Celery
Celery is a low-calorie vegetable loaded with fiber. It also has a high water content and is a proven diuretic.
23. Water
Water is one of the best foods for metabolism. Even being mildly dehydrated can interrupt and slow down your body’s capacity to burn calories.
Make sure to stay hydrated and drink lots of water throughout the day. Some studies also suggest drinking cold water as it forces the body to use calories in order to warm itself up.
Here are some more foods to boost your metabolism from ActiveBeat:
Individual characteristics such as age, fitness level, and weight affect how your body burns fat but by consuming metabolism boosting foods, you can give your system a bit of a nudge. By eating nutrient-rich and protein-packed foods, drinking plenty of water, and getting enough exercise you can speed up your metabolism in a healthy way.
How do you boost your metabolism? Share some secrets with us in the comments section below!
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