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20 Metabolism Boosting Foods You Need to Know About

by Mara Welty January 04, 2024 7 min read

 metabolism boosting food

Our metabolism, functioning within the digestive system, refers to chemical reactions that convert food into energy. Even when we’re sleeping, our metabolisms are at work to maintain breathing, blood circulation, food digestion and more.

It’s believed that a faster metabolism can help facilitate weight loss. When connecting metabolism to weight loss, people are referring to the body’s basal metabolic rate (BMR), which impacts how many calories you burn at rest. The more calories you burn, the easier it is to create a calorie deficit to facilitate weight loss. This is why incorporating the following foods presented could help guide you towards better understanding how to lose weight naturally.

It’s important to note, however, that rapid weight loss and calorie restriction can decrease your BMR, which is why weight loss is rarely linear.

However, to sustain these processes, the body requires fuel. That said, here are 20 metabolism boosting foods that you can incorporate into your diet.

#1 Fish and Shellfish

Shellfish and fish like salmon, tuna, sardines and mackerel are rich in omega-3 fatty acids and protein. Research shows that protein-rich foods may increase your metabolic rate, since your body requires more energy to digest proteins, thus burning more calories.

Compared to carbs and fat, proteins can increase your metabolism by up to 15 to 30 percent. Consuming protein also triggers a hormone that signals to your brain that you feel full, reducing your appetite and the amount of calories you consume daily.

#2 Legumes

Legumes refer to any plant from the Fabaceae family, such as:

  • Beans
  • Chickpeas
  • Lentils
  • Peas
  • Peanuts
  • Soybeans

Like seafood, legumes are high in protein and require more calories to convert them into energy for the body, increasing your metabolism.

But that’s not their only health benefit: Legumes are also high in dietary fiber, which the digestive system cannot break down completely. Fiber, then, can help to maintain regular bowel movements. Additionally, your body can use dietary fiber as a prebiotic to support gut health.

When good things populate the large intestine, they produce short-chain fatty acids, which work to effectively convert stored fat into energy and maintain healthy blood sugars to support a healthy weight.

#3 Chili Peppers

Don’t be afraid to add hot peppers like jalapeños to your plate. Chili peppers contain a chemical called capsaicin, which research suggests can increase your rate of calorie burning which in turn can lead to an increase in your metabolism.

A review of 20 studies concluded that the chemical can help your body burn roughly 50 more calories a day.

Spicy food can also decrease your appetite to reduce your overall daily calorie consumption and facilitate fat loss

#4 Lean Meats

Lean meats are those with very little fat content, like chicken, turkey, beef and pork chops. Like other high-protein foods, the body takes a longer time to digest lean protein and uses more energy to do it.

Consuming lean protein can also help your body hold onto lean muscle mass, which largely determines your BMR since lean muscles require more energy. The more lean muscle mass you have, the faster your metabolism. For an enhanced effect, you can consider the strategy of meal timing, as discussed in our article on optimizing meal schedules for health benefits.

#5 Low-Fat Milk

Low-fat milk contains the same protein content as whole milk, without the added fat. The fat found in dairy products is called saturated fat — it’s the unhealthy type of fat that may increase your risk of developing heart problems later in life.

The Dietary Guide for Americans recommends a diet that includes less than 10 percent of its calories from saturated fat.

As such, low-fat milk is a good choice for your overall health and metabolism. In addition to its protein content, low-fat milk also contains essential micronutrients, calcium and vitamin D. Both help to build muscle mass, which can increase your metabolism over time.

#6 Broccoli

Broccoli is a cruciferous vegetable that contains a substance called glucoraphanin, which is also found in sprouts and cauliflower.

Research suggests that glucoraphanin may help to reset the metabolism and maintain healthy blood fat levels, as well as provide other health benefits.

#7 Protein Powder

As previously explored, protein is essential to increasing calorie burn and satiety throughout the day. For those who follow meat-free diets or are generally trying to figure out how to increase protein intake f, a protein shake is a wonderful option.

Many protein shakes are formulated specifically to support fat loss and lean muscle building. The INVIGOR8 Organic Superfoods Powder also incorporates essential nutrients, vitamins and minerals for a well-balanced diet.

#8 Oatmeal

Oatmeal can support both weight loss and metabolic function since it’s packed with beneficial dietary fiber and protein. Fiber, specifically, moves more slowly through your digestive tract, helping you feel fuller for longer. Studies have found that a high-fiber diet also supports weight loss.

The Academy of Nutrition and Dietetics recommends 25 grams of fiber for women and 38 grams of fiber for men.

Oatmeal is also rich in B vitamins, which are essential to metabolic function.

#9 Berries

Berries, like strawberries and blueberries, are a low-calorie, high-fiber option to support metabolic function and weight loss. Research has also found that consuming berries can reduce body fat and prevent many risk factors that are associated with metabolic dysfunction.

#10 Almonds

Almonds are rich in healthy fats, fiber and protein, making them a beneficial and convenient option for those looking to support their metabolism while on the go.

Consuming almonds daily can also help your metabolism recover faster after high-intensity exercise and support post-workout recovery by downregulating any swelling or stress you may be experiencing.

#11 Low-Fat Cottage Cheese

Like low-fat milk, low-fat cottage cheese is low in fat and carbs while high in protein. In fact, it’s one of the healthiest cheeses on the market and can help curb your hunger by regulating hormones that influence appetite, digestion and insulin sensitivity.

It’s also rich in calcium, which can increase your body’s core temperature to boost your metabolism, enhance fat burning and facilitate weight loss.

#12 Tempeh

Another high-protein option, tempeh is a good substitute for people avoiding meat products. Similar to cottage cheese, eating tempeh can increase your overall body temperature to boost your metabolism and the amount of calories you burn throughout the day.

It’s also rich in vitamins and minerals and contains prebiotics and probiotics that help to support a healthy gut microbiome, enhance fat-burning and increase stool frequency.

#13 Coffee

Coffee, of course, is a highly caffeinated drink. Studies have found that consuming 270 milligrams of caffeine, or three cups of coffee a day, burns up to 100 extra calories in a day.

Additional research suggests that caffeine can increase the rate at which your body burns fats for energy, which has been found to support your athletic performance. Further, studies indicate that caffeine can increase your resting metabolic rate (RMR) by three to 11 percent.

Coffee also contains two additional stimulants, theobromine and theophylline, which affect metabolism. Another substance found in coffee, chlorogenic acid, can also slow the absorption of carbs during the digestive process.

In the long term, however, our bodies can become tolerant to the effects of caffeine, reducing its impact on metabolism and fat burning over time.

#14 Ginger

Ginger is a relatively versatile spice that you can add to a number of dishes and beverages. One study found that adding two grams of ginger powder to a hot cup of water helped to decrease hunger levels and burn an additional 43 calories throughout the day.

Research also suggests that ginger plays a role in fat burning, carb digestion and insulin production. It can support healthy cholesterol, blood sugar and blood pressure levels.

#15 Cacao

While studies are inconclusive, some research suggests that cacao can stimulate genes that play a role in fat burning and prevent the body from absorbing fats and carbohydrates altogether.

#16 Apple Cider Vinegar

Some animal and human studies have found that apple cider vinegar may promote weight loss by improving the metabolism and preventing fat absorption. One study, conducted in 2009, found that participants who drank apple cider vinegar each day lost an average of two to four pounds within a three-month period. The group who did not drink a daily helping of vinegar experienced little to no weight loss.

Apple cider vinegar can also curb appetite, but not for the best reasons. Because of its pungent taste and smell, many people can experience stomach discomfort after drinking it.

#17 Seaweed

Rich in iodine, seaweed can help to regulate the thyroid hormone, which plays a significant role in your metabolic function.

#18 MCT Oil

MCT oil, medium chain triglyceride oil, contains a specific type of fat that goes directly to the liver to be converted into energy. As a result, it’s less likely to cause body fat and may benefit metabolic function.

#19 Tea

Oolong and matcha green teas contain catechins that can help:

  • Support your metabolic function
  • Increase fat oxidation
  • Increased calorie burning when exercising regularly
  • Burn up to 17 percent more fat

#20 Water

Studies suggest that water can support weight loss and lead to an increased metabolism in several ways. Firstly, it can suppress appetite, particularly when drinking two cups before a meal, since it can make the stomach feel full.

Drinking chilled water can also promote a faster metabolism. The body works extra hard to warm the water to body temperature, thus increasing your BMR. Water also provides your body with more energy to maintain a workout, which can boost your RMR.

Support Your Metabolism With INVIGOR8

When looking to add metabolism-boosting foods to your diet, look for those that are high in protein, fiber and essential micronutrients.

The INVIGOR8® Burner dietary supplement is formulated to suppress your appetite and provide weight loss support by increasing your body heat to enhance calorie burn and metabolic function.

Feel the burn with INVIGOR8.


  1. Cleveland Clinic. Metabolism
  2. UnityPoint Health. 12 Metabolism-Boosting Foods to Aid Weight Loss
  3. Healthline. The 12 Best Foods to Boost Your Metabolism
  4. Better Health. Metabolism
  5. Harvard Health Publishing. Is low-fat or full-fat the better choice for dairy products?
  6. Medical News Today. Best 10 foods to boost metabolism
  7. LiveStrong. How to Turn Oatmeal into a Tasty, Metabolism-Revving Breakfast
  8. ScienceDirect. Investigation of the impact of blueberries on metabolic factors influencing health
  9. Healthline. Can Coffee Increase Your Metabolism and Help You Burn Fat?


About the Author

 Mara Welty
Mara Welty

Mara Welty is a copywriter who specializes in health, wellness and CBD topics. With a background in journalism, she aims to deliver engaging, research-based content that builds trust and engages readers through informative storytelling.

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