Supercharge Your Metabolism with These Power-Packed Foods

Your metabolism is the chemical process the body undergoes to break down and convert the food you eat into usable energy. Even at rest, your metabolism performs essential functions beyond nutrient processing that regulate heart rate, respiration, blood circulation, body temperature and cell production. 

All that said, your metabolism can affect your overall health. But, more specifically, it can impact how your body processes and stores foods. As a result, a slow metabolism can often lead to weight gain. This is why it is important to consider this when you are developing habits and learning how to eat mindfully.

While the speed of your metabolism is largely genetic, it can be influenced by certain factors, such as the foods you eat — and there are several metabolism boosting foods that can help support healthy weight loss.

How Does Your Metabolism Work?

As previously stated, a healthy metabolism helps regulate various processes within the body, as well as your hormones. But to do this, it requires calories for fuel. The basal metabolic rate (BMR) refers to the minimum number of calories your body needs to conduct each of its daily duties. 

People with fast metabolisms will typically burn more calories at rest than those with slower metabolisms, meaning their BMR may be higher. Everyone’s BMR is unique and largely influenced by individual:

• Body composition
• Sex
• Age

Overall, however, people with slower metabolisms are more likely to experience weight gain since their bodies require fewer calories and the excess and/or unused energy is often stored as body fat. 

That said, other factors can influence metabolism and weight gain, such as:

• Activity levels
• Genetics
• Hormone fluctuations
• Nutrition

So, what foods boost metabolism? Let’s find out. 

#1 Beans and Legumes

When looking for metabolism boosting foods, prioritize those that are high in protein, like beans and legumes. When these foods travel through your digestive system, your body requires more energy to break them down and absorb and distribute the nutrients. Thus, your body uses more calories and burns more fat. 

Moreover, if you’re looking to build muscle, protein is critical. In fact, those with higher muscle mass often have faster metabolisms since it requires more energy to maintain muscle density. 

To incorporate more beans and legumes into your diet, consider packing your meal plan with:

• Lentil or pea soups
• Chickpea hummus
• Tofu
• Edamame
• Peanut butter
• Black bean bowls
• White bean salad

#2 Coffee and Tea

Did you know that a healthy morning routine can include drinking coffee or tea? Starting your day with a hot cup of coffee or tea may help boost metabolism, particularly if the beverages are high in caffeine. Caffeine intake — namely, 270 mg a day — can increase calorie burn by 100 calories a day and facilitate fat burn, as well. 

Caffeinated teas can similarly increase fat and calorie burn. They may also contain additional beneficial components like catechins, which can boost your metabolic rate. The most effective teas for a healthy metabolism boost include:

• Green tea – Research has found that green tea can support weight loss and fat burn, thanks to its catechin and antioxidant content. This includes matcha, a fluorescent, powdered green tea that’s easily mixable into water, soy milk or oat milk.
• Puerh tea – A fermented Chinese black tea, Puerh has been found to reduce body weight, cholesterol level and blood sugar level.
• Black tea – Highly oxidized, black tea has been found to promote fat metabolism, reduce calorie absorption and support weight maintenance.
• Oolong tea – Also derived from China, oolong tea is partially oxidized and may play a role in weight loss, fat burning and metabolism speed.

#3 Ginger

Native to China and India, ginger is a root spice that may contain many potential benefits, including boosting metabolism and aiding digestion. Drinking ginger tea throughout the day or adding the spice to your favorite dish may also decrease your appetite and improve your satiety levels to curb hunger and cravings.

One study also found that men who consumed 40 mg of ginger daily burned 43 more calories daily, compared to the placebo group.

A few delicious ginger-rich recipes include:

• Carrot ginger soup – Combine ginger root, carrots, yellow onion, olive oil, garlic powder, cinnamon and coconut milk in a blender for a decadent puree of nutrients that you can slurp up on the spot or freeze for meal prep.  
• Ginger dijon dressing – If you’re looking for a way to spruce up your afternoon salads, add a tasty mixture of ginger root, rice vinegar, dijon mustard, honey, olive oil and salt. You can also pour the dressing atop rice and bean bowls.
• Ginger lime hummus – To add a protein-heavy element, combine cooked chickpeas with ginger root, lime juice and soy sauce. Use it as a dip for sliced vegetables or add it to a homemade banh mi sandwich, pita wrap or whole grain crackers. 
• Ginger fried rice – For a carb-heavy meal, combine brown rice with fresh ginger, onion, garlic, carrots, peas, eggs and soy sauce. You can also add various proteins, such as tofu, shrimp or chicken.

#4 Cacao and Cocoa

Who said you have to sacrifice chocolate-y goodness for an efficient metabolism? Cacao, the raw, unrefined bean of the Theobroma cacao tree, and cocoa, roasted cacao beans, may be able to stimulate certain genes that promote fat burning within the body. They may even inhibit the proper digestion and absorption of fats and carbs, which can decrease the amount of fat that’s stored within the body.

Typically, the most edible form of cacao beans is cocoa powder. It’s more processed than cacao nibs, which are more closely related to the raw bean. They also vary when it comes to nutrition:

• Unsweetened cocoa powder – Per ounce: 64 calories, 3.5 grams of fat, 5 grams of protein, 16 grams of carbs and 9 grams of fiber.
• Unsweetened cacao nibs – Per ounce: 160 calories, 11 grams of fat, 9 grams of protein, 6 grams of carbs and 3 grams of fiber.

Compared to semi-sweet chocolate chips and dark chocolate, cocoa powder and cacao nibs are relatively healthier since they contain no added sugars. Cocoa powder is most commonly used in recipes like:

• Chocolate banana bread 
• Zucchini brownies
• Chocolate peanut butter smoothies (with added greens)
• Chocolate pumpkin muffins
• Hot chocolate (made with soy milk for added protein)

#5 Apple Cider Vinegar

Apple cider vinegar is a pungent liquid that’s made from fermented apples, yeast and sugar. The final product is an acidic vinegar that’s believed to support:

• Weight loss
• Cholesterol level
• Blood sugar level

It can also boost your metabolism. When ingested, apple cider vinegar may increase the amount of fat your body burns and increase satiety after meals. While you can certainly dilute apple cider vinegar with a cup of water and drink it, you can also:

• Add it to superfood smoothies
• Combine with dijon mustard to create a decadent glaze
• Add it to a brothy stew
• Incorporate it into apple butter and spread atop toast
• Create apple cider tea topped with honey

#6 Eggs

Eggs are perhaps one of the most versatile foods. You can eat them scrambled, hard-boiled, over-easy, sunny-side up — the options are virtually endless. They’re also rich in protein, making them the perfect addition to your metabolism-boosting food selection.

For context, one hard-boiled egg contains 6.29 grams of protein, which requires more energy to digest and may help increase your metabolic rate. 

If you’d prefer to enhance your egg meals, consider:

• Frittatas, with broccoli, roasted peppers, mushrooms and feta
• Shakshuka, with bell peppers, tomato sauce and sweet potato
• Egg breakfast casserole, with veggies and feta cheese
• Breakfast burrito, with black beans, pico de gallo, avocado and diced potatoes
• Banh mi, with pickles, meat of your choice and mushrooms atop a crispy baguette

#7 Green Vegetables

Leafy green vegetables like kale, spinach, cabbage and romaine lettuce are high in iron and magnesium, which may help in increasing metabolism and support your overall growth and development. 

While green vegetables are not always a favorite, you can easily hide them away in meals like:

• Fruit and vegetable smoothies
• Vegetable pizza
• Rice bowls
• Pasta dishes or sauces
• Pureed soups
• Egg rolls

#8 Flaxseeds

Flaxseeds are another high-protein food that contain a good amount of fiber and omega-3 fatty acids to help support digestion, improve gut health and increase your metabolic rate.

For a flaxseed-rich diet, consider adding them to:

• Smoothies
• Oatmeal
• Pancakes
• Bread
• Veggie burgers
• Tortillas
• Muffins
• Homemade granola

#9 Brazil Nuts

Rich in protein, healthy fats and selenium, brazil nuts are also believed to boost your metabolism. More specifically, selenium can help regulate the thyroid hormone, which plays a critical role in metabolic function and weight loss. 

You can add brazil nuts to cookie, bread and pastry recipes, as well as energy balls, nut butters, pasta dishes, granola, smoothies and salads.

#10 Chili Peppers

Wondering what foods you can try when eating healthy at work? Research has found that spicy meals can increase your metabolism, help curb hunger and burn more calories a day. This is largely due to a compound called capsaicin, which is found in chili peppers.

To take advantage of these potential benefits, you can mix chili peppers into nearly any dish or recipe — if you’re brave enough — including:

• Pasta sauces
• Salad dressings
• Meat marinades
• Creamy soups
• Noodle dishes
• Salsas
• Rice dishes
• Burrito bowls

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Sources:

Medical News Today. Best 10 foods to boost metabolism

Healthline. The 12 Best Foods to Boost Your Metabolism

Mayo Clinic. Metabolism and weight loss: How you burn calories

Cleveland Clinic. Metabolism

Healthline. 10 Science-Backed Reasons to Eat More Protein

USDA. Legumes

Healthline. The 6 Best Teas to Lose Weight and Belly Fat

A Couple Cooks. 15 Ginger Recipes Using the Fresh Root

Healthline. Cacao vs Cocoa: What's the Difference?

Love and Lemons. 25 Egg Recipes for Breakfast and Beyond

Healthline. Does Selenium Aid Weight Loss?