Metabolism is how your body transforms food into the energy it needs to function and stay alive. While factors like age and genetics can slow metabolism down, you can make positive changes through diet and exercise to give it a boost. A healthier body often means a more efficient metabolism.
Registered Dietitian Allie Bohlman at UnityPoint Health recommends incorporating these 12 healthy foods into your diet. Many are high in fiber or protein, which can help you feel fuller for longer and support weight loss efforts. However, remember that metabolism is only one part of the weight-loss process.
1. Fish and Shellfish
Metabolism-Boosting Powers: Fatty fish such as salmon, tuna, sardines, and mackerel are excellent sources of omega-3 fatty acids and protein. Your body expends more energy digesting protein compared to fats and carbohydrates.
Tip: The American Heart Association advises consuming fatty fish at least twice weekly. If you dislike the taste of fish, consider taking an omega-3 fatty acid (vegetarian-friendly) or fish oil supplement.
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2. Legumes (Beans)
Metabolism-Boosting Powers: Legumes encompass seeds of plants in pods, including protein-rich black beans, chickpeas, and kidney beans.
Tip: Make legumes a convenient and affordable addition to your diet by purchasing canned beans. To manage salt intake, opt for low-sodium varieties. Try adding beans to salads, soups, or pasta dishes.
3. Chili Peppers
Metabolism-Boosting Powers: Hot peppers, such as chili peppers and jalapeños, contain capsaicin, the chemical responsible for their spiciness. Capsaicin elevates your body’s internal temperature, which temporarily increases calorie burn. Although this may slightly boost your metabolism, consuming more chili peppers won’t dramatically impact weight loss.
Tip: Grill, stuff, steam, bake, or stir-fry peppers, or serve them raw with low-fat dips or cottage cheese.
4. Lean Meats
Metabolism-Boosting Powers: Lean meats like chicken, turkey, and other protein sources require more energy for your body to break down compared to carbohydrate or fat-rich foods, resulting in a slightly higher calorie burn during digestion.
Tip: Remove any visible fat and skin from meat and poultry. Employ low-fat cooking techniques such as broiling, roasting, sautéing, grilling, and baking.
5. Low-Fat Milk
Metabolism-Boosting Powers: The calcium and vitamin D present in milk are crucial for developing strong muscle mass, which is essential for overall health.
Tip: Use low-fat milk instead of water in oatmeal, hot cereals, and condensed cream soup. Order skim or 1% milk when ordering lattes and cappuccinos.
6. Broccoli
Metabolism-Boosting Powers: Broccoli, a cruciferous vegetable, is rich in water and fiber, a potent combination for promoting satiety.
Tip: Steam or roast broccoli, or enjoy it raw with a low-fat vegetable dip.
7. Lentils
Metabolism-Boosting Powers: Lentils, a type of legume, are packed with iron, magnesium, and potassium. They are an excellent source of plant protein and fiber, providing 8 grams of each per serving. Lentils come in various colors, including red, brown, green, and yellow, all equally nutritious.
Tip: Adult women need more than twice the amount of iron as men. One cup of lentils provides approximately 35 percent of your daily iron needs.
8. Oatmeal
Metabolism-Boosting Powers: Oatmeal is a fiber-rich food that can help you stay full through the morning while slowing the release of sugar into your bloodstream.
Tip: Start your day with a warm bowl of oatmeal or prepare overnight oats in a mason jar for a convenient breakfast option.
9. Berries
Metabolism-Boosting Powers: Berries like blueberries and strawberries are low in calories and high in fiber. Fiber aids weight loss by reducing appetite.
Tip: If fresh berries are unavailable, unsweetened frozen berries make a nutritious substitute during off-seasons.
10. Almonds
Metabolism-Boosting Powers: Almonds provide healthy fats, fiber, and protein, a combination that helps curb hunger.
Tip: Enjoy a handful of almonds between meals to avoid unhealthy snacks, or chop them up to add a crunchy element to salads.
11. Low-Fat Cottage Cheese
Metabolism-Boosting Powers: Cottage cheese is low in fat and carbohydrates but high in protein, making it a great choice for healthy eating.
Tip: Incorporate a scoop of low-fat cottage cheese into a berry smoothie for a unique twist.
12. Tempeh
Metabolism-Boosting Powers: Tempeh is a fantastic protein alternative to meat, especially for those seeking vegetarian options.
Tip: Try incorporating tempeh into stir-fries, sandwiches, bowls, or wraps.
13. Water
Metabolism-Boosting Powers: Water can curb your appetite and temporarily boost your metabolism. Research suggests that staying hydrated improves various bodily functions, from cognitive ability to exercise performance.
Tip: Start your day with a glass of water or drink one before meals. To calculate your daily water intake, divide your weight in half; the resulting number represents your liquid intake in ounces.
Don’t Forget About Your Muscles
Alongside these healthy eating recommendations, weight or muscle strengthening is a great strategy to improve your metabolism. Lean muscle mass increases your metabolism, meaning that people with lean, muscular bodies require more energy to function than those with a higher percentage of body fat. Ensure you consult with your doctor before starting any new workout regimen.
