Metabolism is your body’s engine, converting food into energy to keep you alive and functioning. While factors like age and genetics can slow it down, you have the power to make healthy changes, particularly through diet and exercise, to give it a boost. A healthier body often means a more efficient metabolism, and incorporating specific foods can play a significant role in weight loss efforts.
UnityPoint Health dietitian Allie Bohlman recommends these 12 healthy foods, many of which are packed with fiber or protein. These nutrients can help you feel fuller for longer, making them valuable allies in your weight loss journey. Remember that metabolism is one piece of the weight loss puzzle, and a holistic approach is always best.
1. Fish & Shellfish
Metabolism-Boosting Powers: Fatty fish like salmon, tuna, sardines, and mackerel are excellent sources of omega-3 fatty acids and high-quality protein. Protein requires more energy to digest compared to fats and carbohydrates, leading to a slightly higher calorie burn during digestion. Omega-3s also play a role in reducing inflammation, which can indirectly support metabolic function.
Tip: The American Heart Association recommends consuming fatty fish at least twice a week for optimal health. If you’re not a fan of fish, consider a vegetarian-friendly omega-3 fatty acid supplement or fish oil capsules to reap similar benefits.
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2. Legumes (Beans)
Metabolism-Boosting Powers: Legumes, encompassing beans, lentils, and peas, are nutritional powerhouses. They are rich in protein and fiber, both crucial for weight management and metabolism. The high fiber content promotes satiety, helping control appetite and reduce overall calorie intake. The protein content also contributes to the thermic effect of food, slightly increasing calorie expenditure during digestion. Examples include black beans, chickpeas, and kidney beans.
Tip: Legumes are budget-friendly and versatile. Canned beans are a convenient option – just check for low-sodium varieties if you’re watching your salt intake. Incorporate beans into salads, soups, pasta dishes, or as a side dish to boost your meal’s nutritional value.
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3. Chili Peppers
Metabolism-Boosting Powers: The heat in chili peppers and jalapeños comes from capsaicin, a compound that can temporarily rev up your metabolism. Capsaicin increases your body’s internal temperature, leading to a short-term boost in calorie burning. While the effect is not dramatic enough to cause significant weight loss on its own, it can be a small contributor when combined with other healthy habits.
Tip: Enjoy chili peppers in various ways – grilled, stuffed, steamed, baked, or stir-fried. You can also serve them raw with healthy dips like hummus or cottage cheese for a spicy and satisfying snack.
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4. Lean Meats
Metabolism-Boosting Powers: Lean meats like chicken and turkey are excellent protein sources. As mentioned earlier, protein has a higher thermic effect of food compared to carbohydrates and fats. This means your body burns more calories digesting protein, contributing to a slightly elevated metabolism. Lean meats also support muscle mass, which is metabolically active tissue and burns more calories at rest than fat tissue.
Tip: Choose lean cuts of meat and trim off any visible fat and skin before cooking. Opt for low-fat cooking methods such as broiling, roasting, sautéing, grilling, or baking to keep your meals healthy and metabolism-friendly.
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5. Low-Fat Milk
Metabolism-Boosting Powers: Low-fat milk is a good source of calcium and vitamin D, both essential nutrients for building and maintaining healthy muscle mass. Adequate muscle mass is crucial for a healthy metabolism as muscle tissue burns more calories than fat tissue, even when you’re resting.
Tip: Swap water for low-fat milk when making oatmeal or hot cereals to add extra nutrients. When ordering lattes or cappuccinos, request skim or 1% milk to reduce fat and calorie intake while still enjoying the benefits of milk.
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6. Broccoli
Metabolism-Boosting Powers: Broccoli, a cruciferous vegetable, is a fantastic addition to a weight loss diet. It’s high in both water and fiber, creating a powerful combination for promoting fullness and satiety. Fiber slows down digestion, helping you feel satisfied longer after meals and reducing the likelihood of overeating.
Tip: Enjoy broccoli steamed, roasted, or even raw with a low-fat vegetable dip. Its versatility makes it easy to incorporate into various meals and snacks, supporting your healthy eating goals.
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7. Lentils
Metabolism-Boosting Powers: Lentils, another type of legume, are nutritional champions packed with iron, magnesium, and potassium. They are an excellent source of plant-based protein and fiber, offering about 8 grams of each per serving. Iron is particularly important for metabolism, as it plays a role in oxygen transport, which is essential for energy production.
Tip: Women generally need more iron than men, and a cup of lentils provides a significant portion of the daily iron requirement. Lentils come in various colors, all equally nutritious and beneficial for your health.
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8. Oatmeal
Metabolism-Boosting Powers: Oatmeal is a fiber powerhouse, providing sustained energy and helping regulate blood sugar levels. The high fiber content slows down the release of sugar into your bloodstream, preventing energy crashes and promoting stable energy throughout the morning. This can help manage appetite and reduce cravings for unhealthy snacks.
Tip: Start your day with a warm bowl of oatmeal or prepare overnight oats for a convenient and healthy breakfast on the go. Oatmeal provides lasting satiety and supports your weight loss efforts.
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9. Berries
Metabolism-Boosting Powers: Berries like blueberries and strawberries are naturally low in calories and high in fiber. The fiber content contributes to weight loss by promoting satiety and reducing overall appetite. Berries are also rich in antioxidants, which support overall health and well-being.
Tip: Enjoy fresh berries when in season, or opt for unsweetened frozen berries as a nutritious and convenient alternative year-round. Frozen berries are just as beneficial and perfect for smoothies or adding to yogurt and oatmeal.
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10. Almonds
Metabolism-Boosting Powers: Almonds are packed with healthy fats, fiber, and protein, a powerful combination for curbing hunger and supporting weight management. The healthy fats and protein contribute to satiety, while fiber further promotes fullness and aids in digestion.
Tip: Enjoy a handful of almonds as a healthy snack between meals to prevent unhealthy cravings. You can also chop them up and sprinkle them on salads or yogurt for added crunch and nutrition.
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11. Low-Fat Cottage Cheese
Metabolism-Boosting Powers: Low-fat cottage cheese is a dieter’s friend – low in fat and carbohydrates, yet high in protein. This makes it an excellent choice for healthy eaters looking to manage their weight. The high protein content promotes satiety and helps preserve muscle mass during weight loss.
Tip: Add a scoop of low-fat cottage cheese to berry smoothies for a creamy and protein-rich twist. It’s also a versatile snack on its own or paired with fruits and vegetables.
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12. Tempeh
Metabolism-Boosting Powers: Tempeh, a fermented soybean product, is a fantastic vegetarian protein source. It provides a substantial amount of protein, which, as we know, is beneficial for metabolism and weight loss. Tempeh is also a good source of probiotics, which can support gut health, indirectly influencing metabolism.
Tip: Explore tempeh in stir-fries, sandwiches, bowls, or wraps as a meat substitute. Its firm texture and nutty flavor make it a satisfying and healthy addition to various dishes.
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13. Water
Metabolism-Boosting Powers: Staying adequately hydrated with water is crucial for overall health and can subtly influence metabolism. Water can help suppress appetite and may temporarily boost metabolism for a short period after consumption. Proper hydration is essential for countless bodily functions, including efficient metabolism and energy production.
Tip: Start your day with a glass of water and drink a glass before each meal. A general guideline for daily water intake is to divide your weight in pounds in half – the resulting number is approximately the amount of water in ounces you should aim to drink daily.
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Don’t Forget Muscle Matters
While incorporating these healthy foods is beneficial, remember that building and maintaining muscle mass is also key for boosting your metabolism. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. Strength training or weightlifting is an excellent way to increase lean muscle mass and elevate your metabolism. Always consult with your doctor before starting any new workout routine.
