• Weight Management
• Nutrition

The Best Metabolism-Boosting Foods for Weight Loss

Medically reviewed and edited by Kathleen Tidwell, FNP-C

When it comes to effective weight loss strategies, metabolism is often overlooked.

Metabolism is crucial for turning food into energy, and it greatly affects weight loss.

In this article, we’ll take a closer look at the importance of a properly functioning metabolism and discuss which foods can increase your metabolic rate to help you reach your weight loss goals.

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Understanding Your Metabolism

Metabolism refers to all of the chemical reactions in the body that convert food into energy and process the nutrients we need to function.

While the body metabolizes food, it also expends energy and burns calories. The rate at which the body burns calories is called your basal metabolic rate (BMR).

A higher BMR means you have a faster metabolism, which allows your body to digest food and convert it into energy at a quicker rate.

How does a fast metabolism promote weight loss?

A slow metabolism with a low BMR typically burns fewer calories. The excess is stored as fat, which contributes to weight gain.

When you have a higher BMR, your body digests food faster and burns more calories while doing so. This also means that there aren’t any excess calories that must be stored as fat.

A fast and healthy metabolism can also help you burn more calories at rest — when you’re not exercising — which is crucial for weight loss.

Factors that affect metabolic rate

Several factors can influence your BMR, and understanding these factors can help you support an optimally functioning metabolism.

Factors that may affect your BMR include:

• Age: As we age, metabolic rate tends to slow down. This decline starts as early as our 20s or 30s due to decreasing muscle mass and changes in hormonal and neurological processes.

• Gender: Men typically have a faster metabolism than women due to more muscle mass, less body fat, and bigger bodies – which leads to burning more calories.

• Muscle mass: Muscle tissue burns more calories than fat tissue, so people with more muscle mass have faster metabolisms because their bodies require more energy to sustain their muscles.

• Physical activity: Regular exercise increases muscle mass and prompts your body to burn more calories. High-intensity workouts usually have the greatest impact on your metabolic rate due to their afterburn effect — a process where your body continues to burn calories at a higher rate, even when you’re not exercising.

• Hormonal factors: Thyroid hormones are key to controlling metabolism. Imbalances in thyroid function can lead to metabolic disorders and a lower BMR.

• Diet: Some foods in your diet can speed up your metabolism. Foods with a high thermic effect — which need more energy to digest and process — can help increase your metabolic rate.

Which Foods Can Boost Metabolism?

Protein

Proteins are your body’s building blocks and they’re essential for building and repairing muscle tissues.

Foods high in protein can increase your metabolic rate through the thermic effect of food (TEF), which is the energy required for digesting nutrients.

Protein causes a significant rise in TEF, increasing your metabolism by 15–30%, compared to only 5–10% for carbs and up to 3% for fats.

Diets rich in protein may also help you avoid the drop in metabolic rate often associated with a lower body weight by helping you build muscle.

Good sources of protein you can incorporate into your diet include lean meats, fatty fish, eggs, dairy products, legumes, and nuts.

Whole grains

Whole grains are packed with nutrients and fiber, which require more energy to break down than refined foods. This increased effort affects the TEF, boosting your metabolism.

Foods like oatmeal, brown rice, quinoa, and whole-wheat bread are good whole-grain options to include in your diet.

These whole grains not only boost metabolism but also are packed with nutrients that stabilize blood sugar levels and support overall health.

Spicy foods

Capsaicin — often found in chili peppers — can boost your metabolism by increasing the amount of heat your body produces, causing the body to burn more calories.

Even a small amount of spicy food can have a temporary effect on metabolism.

Although the impact might be slight, it can still enhance your metabolic rate when paired with other foods that boost metabolism.

Healthy fats

Monounsaturated and polyunsaturated fats — found in avocados, nuts, seeds, and olive oil — have been shown to increase calorie burning and metabolic rate.

This is due to the omega-3 and long-chain fatty acids that reduce resistance to the hormone leptin, which helps the body burn fat.

When your leptin resistance is lower, the total amount of calories you burn may increase and you’ll start to lose weight.

Vitamins and minerals

Certain vitamins and minerals play significant roles in supporting metabolism and increasing BMR. These include:

• B vitamins, which help your body metabolize carbohydrates, proteins, and fats. They are also essential for energy production.

• Iron, zinc, and selenium support the thyroid gland — which regulates metabolism — and ensures it functions optimally. Studies have shown that diets low in these minerals are often associated with a slower metabolism and weight gain.

Lean meats, seafood, nuts, seeds, and green leafy vegetables are excellent sources of these vitamins and minerals.

Green tea and coffee

The caffeine found in coffee can provide a short-term increase in your metabolic rate, making you feel less tired and more energized to engage in physical activities.

Caffeine can improve how the body metabolizes lipids (fats) to increase fat burning.

Green tea contains catechins and caffeine, both of which can help in enhancing metabolic rate.

The combination of these compounds can lead to the body burning more calories — even at rest — and may promote fat loss.

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How to Incorporate Metabolism-Boosting Foods into Your Diet

Incorporating metabolism-boosting foods into your diet can seem challenging at first, especially if you’re not sure how to do it.

You can use the following practical tips to help you increase your intake of metabolism-boosting foods that can support your weight loss journey:

• Start with breakfast: Kickstart your day with a high-protein breakfast to boost your BMR. Opt for eggs, Greek yogurt, or a protein-packed smoothie and a handful of spinach for a great start to your day.

• Make smart snacking choices: Choose snacks that combine protein, healthy fats, and fiber to keep your metabolism active. Almonds, walnuts, pumpkin seeds, and apple slices with peanut butter, or carrot sticks with hummus are all great options.

• Add spices to your meals: Add spices like cayenne pepper, ginger, and turmeric to your dishes to enjoy the metabolic benefits of capsaicin. Even a little can help, especially when combined with other metabolism-boosting foods like proteins and whole grains.

• Choose whole grains: Swap refined grains for whole-grain options in your meals to enhance their nutritional value and boost your metabolism. Quinoa, brown rice, and whole-grain bread are great options.

• Hydrate with green tea: Incorporate green tea into your morning or afternoon routine to help increase your metabolic rate. Green tea is also a source of caffeine — which can provide energy — and antioxidants that support overall health.

• Cook with healthy fats: Use olive oil for cooking and dressings to incorporate healthy monounsaturated fats into your diet. Avocado is also a versatile ingredient that can be added to salads, sandwiches, or even smoothies to help boost your BMR.

Where Can You Learn More About Metabolism-Boosting Foods and Other Healthy Eating Habits?

If you’re looking for more information on how metabolism-boosting foods can help you lose weight, LifeMD has got you covered.

LifeMD can connect you to a team of medical professionals who can help you learn how to create healthy eating habits and provide guidance on weight management — all from the comfort of your home.

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight and take control of your health, today.

Kathleen Tidwell, FNP-C

Kathleen earned her Master’s of Science in Nursing from Austin Peay State University in Tennessee. Kathleen loves helping her patients explore sustainable health changes that can easily fit into their lifestyle. She has found that this approach empowers them and leads to greater health outcomes. Kathleen loves spending time with her family, her dog, and three cats. She’s also passionate about traveling. Her favorite destination so far has been Iceland.

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