If you’re trying to lose weight, incorporating the right foods to speed up your metabolism can help give you a little boost.
These foods provide essential nutrients and needed energy to power through your workouts. They also support your body’s fat-burning ability, aligning with your weight loss goals.
Boosting metabolism naturally through a healthy diet and supplement routine is easy when you know which foods to focus on. Keep reading for the top 11 best foods to speed up metabolism, including lean proteins, fruits, veggies, beverages, and spices.
What is Metabolism?
Metabolism involves the chemical reactions in our body necessary to maintain life. Our metabolism is always going, but the foods we eat can help our bodies to regulate it more effectively.
Our metabolism is responsible for processing the food we eat and converting it into energy. If it does not do this effectively, our digestion can slow and more food is broken down into fat versus natural energy. This can lead to weight gain, or at the very least make it hard to lose weight.
Speeding up this metabolic process or helping it to function more efficiently can help you burn more calories and fat, and maintain weight loss. While there is no magic bullet to supercharging your metabolism, certain foods and ingredients found in supplements can kick things up a notch.
Make sure to include the foods below to keep your metabolism working at its best.
1. Lean proteins
Eating more protein can provide a modest boost in metabolism. This is because your body requires more energy to digest these foods, causing it to work harder and burn more calories in the process. This is known as the thermic effect of food (TEF).
Protein has a higher TEF than the other 2 macronutrients – carbs and fat, which is one reason why higher protein diets can support weight loss. And because your body has to work harder to digest protein, it is processed more slowly and helps keep you full for longer.
Protein-rich diets also help you to build or at the very least maintain muscle even as you lose weight. The more muscle mass you have, the more calories your body burns at rest, and the faster your metabolism is.
Aim to eat protein at every meal and snack to help you feel full and boost your metabolism. A few foods that are a good source of protein, yet low in calories and fat include: skinless chicken breast, turkey, fish, tofu, eggs, Greek yogurt, beans, lentils, nuts, and seeds.
2. Broccoli
Cruciferous veggies like broccoli are rich in B vitamins, vitamin C, and calcium, all of which support energy levels and a healthy metabolism.
Broccoli (and other green leafy veggies) contain a nutrient called sulforaphane that helps to detoxify toxins and estrogen, which often get in the way of fat loss. Eating more broccoli is also associated with improved fat and glucose metabolism specifically, which play a role in decreasing inflammation and your overall health.
Lastly, broccoli’s high water and fiber content help facilitate healthy digestion, supporting your body’s ability to burn fat.
Enjoy broccoli raw dipped in hummus, mixed into an omelet, or in a stir-fry. But don’t limit yourself to just broccoli, all of its cruciferous cousins like Brussels sprouts, cabbage, and cauliflower have similar metabolism-boosting nutrients.
3. Coffee
Caffeinated coffee is one of the most well-known metabolism boosters. And the good news is you don’t need an exorbitant amount of it to reap the benefits, in fact, a moderate amount may be enough.
Research shows caffeine can provide a modest metabolism boost by burning more fat and calories, and giving you an added boost of energy during your workouts. This allows you to workout harder, so your workout is more effective for weight loss.
In particular, caffeine has been shown to improve performance for both high-intensity exercise and endurance sports, and because of this, it is found in many pre-workout supplements.
Powher’s Pre-workout contains natural caffeine from green coffee beans. The green coffee beans present also contain a unique compound called chlorogenic acid that helps reduce calorie, fat, and sugar absorption in the body.
Additionally, our pre-workout contains EnXtra, a plant from the ginger family that helps extend the effects of caffeine for a longer period of time. Because of EnXtra’s caffeine-amplifying effects, you can experience a higher level of alertness to power through your workouts longer. A longer workout = a faster metabolism all day.
4. Beans and legumes
Not only are beans and legumes quality protein sources, but they are also packed with fiber. This dietary fiber acts as a prebiotic, a beneficial fiber that nourishes the friendly, health-promoting bacteria in your gut.
This is important because these friendly bacteria produce short-chain fatty acids, which help your body better utilize stored fat for energy, supporting fat metabolism.
Beans in your diet can serve as a great source of protein and fiber for filling meals. Be sure to include fiber-rich beans and legumes regularly such as black beans, lentils, chickpeas, and peanuts.
5. Eggs
Eggs are another powerhouse food to speed metabolism. One reason for this is that it contains choline, a B vitamin-like nutrient that plays an important role in fat transport and metabolism in the body. Specifically, choline helps prevent fat build-up in the liver and helps to break it down more effectively for energy.
Keep in mind that choline is only found in egg yolks, so if you’re just consuming egg whites you won’t be getting these benefits. Additionally, in general, most people don’t get enough choline in their diets because it’s only found in a few select foods such as egg yolks, red meat, and liver.
Powher’s Cut supplement contains 30 mg of choline per serving, along with other beneficial ingredients for a speedy metabolism.
Eggs are a great choice for breakfast, snacks, or even a quick dinner. Don’t worry about the cholesterol content, dietary cholesterol found in eggs has little impact on blood cholesterol levels.
6. Green tea
Drinking green tea has also been shown to raise metabolism. It is said to do this by amplifying your body’s fat-burning potential, helping to break down stored fat for energy.
Green tea is also high in a compound called epigallocatechin-3-gallate (EGCG), a powerful antioxidant thought to be responsible for much of its weight loss effects. The caffeine present in green tea also helps further support metabolism.
To promote healthy metabolism, enjoy 2-3 cups of green tea a day. Limit added cream, sugar, or honey to keep the calorie content down.
7. Chili peppers
Adding more heat to your meals in the form of chili peppers may also speed metabolism. Studies have shown a compound called capsaicin in red chili peppers makes them one of the best foods to speed up metabolism.
It may do this by upping your calorie burn, helping you to burn more calories throughout the day. While this calorie-burning benefit is only a modest amount, combining chili peppers with other metabolism-boosting foods may provide a bigger benefit.
If you’re a fan of spicy food, mix chili pepper into sauces and stir-fries, or as a hot sauce added to your eggs.
8. Ginger
Ginger and other spices in the ginger family may also have metabolism-boosting properties. It may also decrease hunger and increase feelings of fullness.
For example, studies showed those drinking ginger powder in a hot drink or another extract in the ginger family burned more calories. While the number of extra calories burned was modest, it is still a good reason to consume more of this health-promoting antioxidant.
Add ginger to stir-fries and baked goods, make ginger tea, or speak to your doctor about a ginger extract.
9. Fatty fish
Incorporating more fatty fish like salmon, tuna, and sardines can support a healthy metabolism. These fish are rich in two types of omega-3 fats – DHA and EPA, which have been shown to decrease inflammation, support healthy cholesterol levels, and maintain brain function.
Their role in a healthy metabolism is thought to be due to their influence on markers of inflammation, such as high LDL-cholesterol (the “bad” cholesterol) and glucose levels. By supporting healthy levels of these markers, they are supporting a healthy metabolism and the proper breakdown of nutrients in the body.
Include 2-3 servings of fatty fish a week to support a healthful metabolism.
10. Berries
Berries such as strawberries, blueberries, and blackberries all have favorable effects on metabolism. They are nutrient-dense, packed with fiber and antioxidants, and can help keep blood glucose levels steady.
In particular, studies have shown eating berries regularly can improve insulin resistance, which helps remove glucose from the blood and keep levels in a healthy range.
Blueberries in particular may play a role in speeding metabolism by decreasing body fat, according to one research study. This study showed those receiving blueberry powder had lower body fat and improved glucose and insulin levels.
Berries are also naturally low in calories and are high in fiber, promoting satiety and a healthy weight.
Add berries to your oatmeal or morning smoothie, mix in with Greek yogurt, or enjoy atop salad greens.
11. Nuts and seeds
Nuts are also high in protein, helping your body to burn more calories and fat to digest them. They help keep your blood sugar levels stable, lending to a more efficient metabolism.
Seeds are also great for your metabolism, partially due to their omega-3 and omega-6 fat ratio. Both of these essential fats reduce inflammation and improve blood flow to your muscles, kicking your metabolism up a gear.
The fiber content of seeds also plays a role in reducing weight and keeping your metabolism in tip-top shape.
Include a serving of nuts or seeds daily as a snack such as walnuts, almonds, pistachios and chia, flax, and hemp seeds to get your daily dose. It’s important to practice moderation as nuts and seeds are calorie-dense foods, so stick to a 1-ounce serving per day.
You can add nuts or seeds to yogurt, salads, or a metabolism-boosting smoothie.
Takeaway – Prioritize Foods to Speed Up Metabolism
With a combination of healthy habits and certain foods to speed up metabolism, you can support your body’s natural ability to lose weight.
In addition to diet, there are other essential lifestyle habits necessary to boost metabolism naturally. These include regular cardio and strength training exercises, getting proper sleep, and incorporating metabolism-boosting supplements for the best possible results.
Learn more about Powher products to see which are best to add to your metabolism-boosting regimen.
Disclaimer: The information on the Powher blog does not constitute medical advice and should not be used as such. If you would like to learn more about your dietary requirements and related aspects of your health, speak with a registered medical professional.
