The metabolism functions in a simple way – the faster it is, the more calories you burn and the easier it is to lose weight and extra body fat.
This is why nutritionists have been working for decades towards finding new ways and new foods to boost the functioning of the metabolism and help people lose weight in a healthier, but more efficient way.
Through those years, some foods have shown to perform better than others when it comes to boosting your metabolism.
If you want to find out which ones, keep reading to find our 23 of the best foods that boost your metabolism.
Tea is one of the best beverages you can consume when you’re trying to lose weight or lead a healthy lifestyle.
It has shown to help increase your metabolism by 4% to 10%, which results in burning around 100 calories extra per day.
One of the best types of tea you can consume is oolong and green tea since they help your body use stored fat as energy, which additionally improves your fat burning abilities.
Nuts are rich in protein, specifically the pure plant-based protein which is extremely efficient in boosting your metabolism for a few hours.
Your body needs more energy to process proteins, so it wastes away more calories, which is known as the thermic effect of food, or TEF.
Foods that are high in protein have been known to maximize the TEF and boost your metabolism up to 30%.
You can add almost any type of nut in your meal: almonds, walnuts, pistachios, peanuts and since they are easy to combine, you can add them to any meal – meats, breakfasts or smoothies.
3. Black coffee
Black coffee is with reason recommended to fight off constipation.
It’s really efficient in stimulating bowel movement that helps digestion, which results in faster processing of the food, and an increased metabolic rate (around 11% faster).
Additionally, studies have shown that coffee helps burn an additional 100 calories a day and helps your body burn more fat for energy.
However, skip adding sugar or any artificial sweeteners to your coffee because they will minimize and counter the beneficial effects of it.
The high quantities of iron, zinc, and selenium are crucial to the healthy function of your thyroid glands that play a major role in regulating your metabolism.
So enriching your diet with foods like spinach that has iron, zinc, and selenium helps your thyroid gland to regulate the hormones in your body more easily, which helps improve your metabolic rate.
5. Legumes and pulses
Lentils, peas, chickpeas, beans, and peanuts all belong to the food category legumes and pulses, and they are all higher in protein to other food groups.
Protein helps boost your metabolism by increasing the number of calories it spends when it’s processing what you ate during the day.
Additionally, legumes and pulses have high quantities of iron, another important factor in boosting metabolism.
Iron regulates the healthy function of your thyroid gland, which regulates the hormones in your body which ultimately affects your metabolism.
Every single nutritionist will tell you that avocados are a blessing for your body.
The reason behind this is because it has high quantities of monounsaturated fats and antioxidants in it.
Monounsaturated fats and antioxidants can enhance your metabolism and kill free radicals that prevent it from doing its regular work.
7. Chili peppers
When it comes to your metabolism, chili peppers have one important chemical in them – capsaicin.
Capsaicin increases the amount of fat your body burns by increasing the number of calories it wastes while processing the food you consume.
Additionally, capsaicin makes you less hungry by reducing your appetite, causing you to consume fewer calories.
However, people that consume spicy food often in their life have been shown to get fewer benefits from adding chili peppers in their diet.
Eggs are one of the best things to consume when you’re on a diet because they are fat-free, low in calorie and have high levels of the protein that can boost your metabolism efficiently.
To add to their metabolic benefits, they also have fat-soluble vitamins and fatty acids, but what your body benefits most of is the choline in eggs, a compound that attacks the gene mechanism that causes your body to store fat around your liver.
Salmon is one of the healthiest types of fish out there, and its pro-metabolic abilities are not to be overseen.
We already mentioned the importance of your thyroid gland in regulating your hormones and metabolism, so if it becomes inflamed, it won’t be able to function as it should, resulting in slower metabolism and irregular nutrients balance.
But, eating salmon gives you the much needed omega-3 fatty acids that eliminate inflammation in your thyroid gland and by doing so, help your body function properly.
Amongst the thousand spices this world has to offer, there are a few that you can add to your diet to boost your metabolism and with it, your weight loss.
Some of them include ginger, ginseng, cayenne pepper, turmeric, and black pepper.
You can add them to your diet too because they help your body burn more fat for energy and boost your metabolism at the same time.
And if you’re cooking a healthy dessert, you can add cinnamon to it to achieve the same metabolism-boosting effects.
If you don’t notice your metabolism speeding up after adding different spices to your diet, you might be a non-responder, which happens in some cases.
Cocoa helps your metabolism AND is tasty to eat.
Many studies have found that ingredients in cocoa have the ability to stimulate your body to waste fat for energy, which results in you wasting more fat and losing more weight with it.
Many studies have also shown that cocoa extracts promote the expression of genes that stimulate the use of fat as energy especially in people that consume high quantities of fat or calories.
12. Coconut oil
Coconut oil is good for every part of your body – both inside and out.
Coconut oil can help you boost your metabolism thanks to the MCT it has, which are medium-chain triglycerides.
These are actually a type of fats, which unlike other fats go directly to the liver and are transformed into energy immediately.
Because they aren’t kept in your body for long, the probability of them being stored as fat is minimal, which alleviates the function of your metabolism and makes you healthier overall.
13. Extra Virgin Olive Oil
When you’re picking the seasoning for your food and salads, make extra virgin olive oil your primary pick.
Why? Because it’s the healthiest type of oil that has dietary fat which our bodies need to suppress hunger and speed up the dispersion of nutrients throughout your body.
Another effect of the dietary, monounsaturated fats is the boost they give to the metabolism and the role they play in burning calories.
Plus, olive oil is high in polyphenols, antioxidants that fight a variety of diseases, including cancer brain deterioration diseases and osteoporosis.
Milk, specifically full-fat milk helps “teach” your body and train it to metabolize fat easier and more efficiently.
Milk is also rich in calcium, an ingredient that helps regulate your gut function better and get rid of the bad fat instead of stocking it in your body.
Contrary to the popular belief, cheese is not a definite “no-no” in weight loss diets.
When consumed in moderate quantities it gives your body important nutrients like calcium, vitamin D and protein.
Your body uses these elements later on to maintain your muscle mass and burn more calories, which ultimately results in an increased metabolic rate and faster weight loss.
This green, sticky vegetable is an impressive metabolism boosting agent you should definitely include more in your weight loss diet.
It has high quantities of copper in it, which is responsible for oxygenating the blood in your body.
If your oxygenating process is not functioning as it’s supposed to, it can lead to slow metabolism and weight gain caused by it.
Additionally, asparagus helps in the regulation of hormones and blood sugar, maintains healthy skin, improves eyesight, and reduces inflammation.
Seeds, in general, are healthy to consume because of various reasons, one of them being their positive effect on metabolism increase.
Seeds boost your metabolism because they contain omega-3 fatty acids that , the fiber that helps your body digest food easier, the protein that gives you energy and antioxidants that cleanse your organs.
If you’re confused on exactly which seeds to choose, some of your top choices should be chia seeds, flax seeds, hemp seeds, pumpkin seeds, and sunflower seeds.
18. Whole grains
Brown rice, oatmeal, sprouted grain bread and quinoa are better known as whole grains.
Our bodies need more effort to break down whole grains than processed ones, and you can use this to boost your metabolic rate.
Whole grains are also rich in fiber that makes you feel fuller during the day, so it helps you lose weight in more than one way.
Garlic is very tasty to add in every food you cook, but it’s also healthy to eat.
When you eat garlic, it functions as a soldier in your body that controls the fats and carbs found in other foods and prevents them from doing damage or causing inflammation to your organs.
By doing so, your body is able to process food easier, burn more calories efficiently, and maintain a healthy functioning metabolism.
20. Dark chocolate
Of course, chocolate can be part of a healthy diet, don’t be surprised by that.
As long as you don’t overindulge in it, dark chocolate can boost your metabolism.
If you’re wondering how exactly, it’s because it’s made of mostly cacao, an ingredient that’s has been proven to boost the genes that stimulate your body into using fat for energy.
By melting the fat in your body, you’re losing weight efficiently and giving your metabolism the boost it needs.
21. Organic beef and dairy
Unlike the hormone-infused beef and dairy we listen and talk about often, the organic versions of these have all the healthy proteins and saturated fats our body needs to get the energy for the day.
The protein in beef and dairy foods boosts your metabolism by increasing the number of calories your body spends when processing it, and the monounsaturated fats help your body eliminate free radicals and inflammation, which ultimately results in your metabolism rate to be improved.
Believe it or not, mustard can actually boost your metabolism.
Research done at England’s Oxford Polytechnic Institute has shown that eating as little as one teaspoon of mustard can boost the metabolism for the next few hours for up to 30%.
You don’t have to worry about consuming extra calories since one teaspoon of mustard has only around 5 calories.
Of course, we can’t make this list without mentioning water.
It doesn’t only help you stay hydrated during the day, but research has also proven that it helps boost your metabolism temporarily by 24-30%.
This is because the body needs more energy to heat the water to body temperature, resulting in more calories being spent to process it.
However, the metabolism boosting effects have been shown to last only around an hour or so after drinking water, so it might not do wonders for you as you might’ve expected.