Metabolism is vital in converting food into energy, impacting our body’s functions. While factors like age and genetics can slow metabolism, incorporating healthy habits, especially diet and exercise, can offer a significant boost. A well-functioning metabolism is often linked to a healthier body and successful weight management.
UnityPoint Health dietitian Allie Bohlman recommends these twelve healthy foods, many of which are excellent sources of fiber or protein, promoting satiety and supporting your weight loss journey. Remember that while metabolism is a key factor, it’s just one piece of the weight-loss puzzle.
1. Fish and Shellfish
Metabolism-Boosting Powers: Fish like salmon, tuna, sardines, and mackerel are packed with omega-3 fatty acids and protein. Protein requires more energy to digest compared to fats and carbohydrates, leading to a slight calorie burn during digestion. Omega-3s also play a role in reducing inflammation, which can indirectly support metabolic function.
Tip: The American Heart Association advises consuming fatty fish at least twice a week to reap the benefits of omega-3 fatty acids. If you’re not a fan of fish, consider a vegetarian-friendly omega-3 fatty acid supplement or fish oil capsules to ensure adequate intake.
2. Legumes (Beans)
Metabolism-Boosting Powers: Legumes, encompassing beans, lentils, and peas, are nutritional powerhouses. High in protein and fiber, they contribute to prolonged fullness and stabilized blood sugar levels. The complex carbohydrates in legumes are digested slowly, providing a steady release of energy rather than a rapid spike and crash.
Tip: Incorporate legumes affordably by adding canned beans to your grocery list. For those watching sodium intake, opt for low-sodium varieties. Beans are versatile – toss them into salads, enhance soup recipes, or enrich pasta dishes for added nutrition and metabolic benefits.
3. Chili Peppers
Metabolism-Boosting Powers: Chili peppers and jalapeños owe their heat to capsaicin, a compound that can temporarily elevate your body’s internal temperature. This thermogenic effect can lead to a short-term increase in calorie burning. While the metabolic boost is modest, incorporating chili peppers can be a flavorful addition to a weight loss-focused diet.
Tip: Enjoy peppers grilled, stuffed, steamed, baked, or stir-fried. For a simple snack, serve them raw with low-fat dips or cottage cheese to add a spicy kick and potential metabolic nudge to your meals.
4. Lean Meats
Metabolism-Boosting Powers: Lean meats like chicken and turkey are excellent sources of protein. Digesting protein requires more energy expenditure from your body compared to fats or carbohydrates. This “thermic effect of food” means you burn slightly more calories when processing protein, contributing to a metabolic advantage.
Tip: When preparing lean meats, trim any visible fat and remove the skin from poultry to minimize fat intake. Opt for low-fat cooking methods such as broiling, roasting, sautéing, grilling, and baking to keep your meals healthy and metabolism-supportive.
5. Low-Fat Milk
Metabolism-Boosting Powers: Low-fat milk is a good source of calcium and vitamin D, both crucial for building and maintaining lean muscle mass. Muscle tissue is more metabolically active than fat tissue, meaning that having more muscle helps you burn more calories even at rest. Vitamin D also plays a role in various metabolic processes.
Tip: Substitute water with low-fat milk when making oatmeal, hot cereals, or condensed cream soup to boost nutritional value and support muscle health. When ordering lattes or cappuccinos, request skim or 1% milk to keep your beverage choices metabolism-friendly.
6. Broccoli
Metabolism-Boosting Powers: Broccoli, part of the cruciferous vegetable family, is known for its high water and fiber content. This combination is excellent for promoting satiety, helping you feel full and satisfied after meals, which is crucial for weight management and indirectly supports a healthy metabolism by preventing overeating.
Tip: Enjoy broccoli steamed or roasted to retain its nutritional benefits and enhance flavor. Alternatively, consume it raw with a low-fat veggie dip for a crunchy, metabolism-friendly snack.
7. Lentils
Metabolism-Boosting Powers: Lentils, another type of legume, are nutrient-dense, providing iron, magnesium, and potassium, along with being excellent sources of plant protein and fiber. Fiber aids in digestion and helps regulate blood sugar, while iron is essential for energy production and metabolic processes.
Tip: Women generally require more iron than men, and a cup of lentils provides a significant portion of the daily iron needs. Incorporate lentils into soups, stews, salads, or as a side dish to boost your iron intake and support a healthy metabolism.
8. Oatmeal
Metabolism-Boosting Powers: Oatmeal is a fiber powerhouse, particularly rich in soluble fiber. This type of fiber helps slow down digestion and the release of sugar into your bloodstream, preventing energy crashes and keeping you feeling full for longer periods, which is beneficial for weight control and steady metabolism.
Tip: Start your day with a warm bowl of oatmeal for breakfast to kickstart your metabolism and maintain energy levels throughout the morning. For a convenient option, prepare overnight oats in a mason jar the night before for a healthy breakfast on the go.
9. Berries
Metabolism-Boosting Powers: Berries, including blueberries and strawberries, are low in calories yet high in fiber and antioxidants. The fiber content aids in weight loss by promoting satiety and regulating digestion. Antioxidants help combat oxidative stress, which can negatively impact metabolic health.
Tip: If fresh berries are not available, unsweetened frozen berries are a nutritious and convenient alternative, especially during off-seasons. They are just as beneficial and can be easily added to smoothies, yogurt, or oatmeal.
10. Almonds
Metabolism-Boosting Powers: Almonds are packed with healthy fats, fiber, and protein – a combination that effectively curbs hunger and supports a stable metabolism. The protein and fiber contribute to satiety, while healthy fats are essential for overall health and can aid in weight management when consumed in moderation.
Tip: Enjoy a handful of almonds as a snack between meals to prevent unhealthy snacking and maintain energy levels. Alternatively, chop almonds and sprinkle them over salads for added crunch and nutritional value.
11. Low-Fat Cottage Cheese
Metabolism-Boosting Powers: Low-fat cottage cheese is an excellent food choice for those focused on healthy eating due to its low fat and carbohydrate content, combined with high protein. This macronutrient profile makes it beneficial for weight management and muscle maintenance, both important for a healthy metabolism.
Tip: Add a scoop of low-fat cottage cheese to berry smoothies for a creamy, protein-rich twist. It can also be enjoyed as a snack with fruits or vegetables for a metabolism-boosting and satisfying option.
12. Tempeh
Metabolism-Boosting Powers: Tempeh, a fermented soybean product, serves as a great vegetarian protein substitute for meat. Being high in protein, tempeh contributes to the thermic effect of food, aiding in calorie burning during digestion. It’s also a good source of probiotics from fermentation, which can support gut health, indirectly influencing metabolism.
Tip: Incorporate tempeh into stir-fries, sandwiches, bowls, or wraps as a versatile and metabolism-friendly protein source, especially if you are following a vegetarian or vegan diet.
13. Water
Metabolism-Boosting Powers: Staying hydrated is fundamental for overall health and can positively influence metabolism. Water can help suppress appetite and may temporarily boost metabolism. Proper hydration is essential for various bodily functions, including efficient metabolic processes and energy levels.
Tip: Start your day with a glass of water and drink a glass before each meal to aid in appetite control and hydration. A general guideline for daily water intake is to divide your weight in pounds by two to determine the ounces of water you should aim to drink daily.
Don’t Underestimate Muscle Mass
Beyond dietary choices, building and maintaining muscle mass is crucial for boosting metabolism. Lean muscle tissue is metabolically active and burns more calories at rest compared to fat tissue. Strength training and regular exercise are key to increasing muscle mass and enhancing your metabolic rate. Consult with your doctor before starting any new workout regimen.
