Metabolism is the intricate process our bodies employ to transform food into energy, vital for survival and daily functions. While metabolic rate can be influenced by factors beyond our control, such as age and genetics, adopting healthy lifestyle changes, particularly through diet and exercise, can significantly enhance it. A healthier body generally equates to a more efficient metabolism.
UnityPoint Health dietitian Allie Bohlman recommends incorporating these 13 healthy foods into your diet to potentially boost your metabolism. Many of these options are rich in fiber or protein, contributing to a feeling of fullness and supporting weight management efforts. It’s important to remember that metabolism is just one component in the broader picture of weight loss.
Top Fat Burning Foods Recommended by a Dietitian
1. Fish & Shellfish
Metabolism-Boosting Powers: Fish like salmon, tuna, sardines, and mackerel are excellent sources of both omega-3 fatty acids and protein. Protein requires more energy for the body to digest compared to fats and carbohydrates, leading to a slightly higher calorie burn during digestion. Omega-3 fatty acids also play a role in reducing inflammation, which can positively impact metabolism.
Tip: The American Heart Association advises consuming fatty fish at least twice a week. If you’re not a fan of fish, consider an omega-3 fatty acid supplement, including vegetarian options or fish oil supplements.
2. Legumes (Beans)
Metabolism-Boosting Powers: Legumes, encompassing beans, lentils, and peas, are nutritional powerhouses. High in protein and fiber, they contribute to satiety, helping you feel fuller for longer and manage calorie intake. Varieties like black beans, chickpeas, and kidney beans are particularly beneficial for their nutrient density.
Tip: Legumes are budget-friendly and versatile. Canned beans are a convenient option—just check for low-sodium versions if you’re monitoring salt intake. Incorporate beans into salads, soups, pasta dishes, or as a side dish.
3. Chili Peppers
Metabolism-Boosting Powers: The heat in chili peppers and jalapeños comes from capsaicin, a compound known to temporarily increase body temperature and, consequently, calorie burning. While chili peppers can provide a metabolic nudge, relying solely on them for significant weight loss is not recommended.
Tip: Enjoy peppers grilled, stuffed, steamed, baked, or stir-fried. They can also be eaten raw with low-fat dips or cottage cheese for a spicy and healthy snack.
4. Lean Meats
Metabolism-Boosting Powers: Lean meats such as chicken and turkey are protein-rich foods that require more energy to digest compared to carbohydrates or fats. This higher thermic effect of protein means your body burns slightly more calories during the digestive process.
Tip: Choose lean cuts of meat and poultry, trimming any visible fat and skin. Opt for low-fat cooking methods like broiling, roasting, sautéing, grilling, and baking to maximize health benefits.
5. Low-Fat Milk
Metabolism-Boosting Powers: Milk, especially low-fat varieties, is a good source of calcium and vitamin D, both crucial for building and maintaining muscle mass. Increased muscle mass is directly linked to a higher resting metabolic rate.
Tip: Substitute low-fat milk for water in oatmeal, hot cereals, and cream-based soups. When ordering coffee drinks like lattes and cappuccinos, request skim or 1% milk.
6. Broccoli
Metabolism-Boosting Powers: Broccoli, a cruciferous vegetable, is packed with fiber and water. This combination promotes feelings of fullness, aiding in appetite control and potentially reducing overall calorie intake.
Tip: Steam or roast broccoli to retain its nutrients and flavor. Raw broccoli with a low-fat vegetable dip is also a healthy and crunchy snack option.
7. Lentils
Metabolism-Boosting Powers: Lentils, another type of legume, are rich in essential nutrients like iron, magnesium, and potassium. They are an excellent source of both plant-based protein and fiber, offering approximately 8 grams of each per serving. Lentils come in various colors, all equally nutritious.
Tip: Iron is particularly important for women. A single cup of lentils provides a significant portion of daily iron needs, contributing to energy levels and overall metabolic function.
8. Oatmeal
Metabolism-Boosting Powers: Oatmeal is a fiber powerhouse that provides sustained energy and helps regulate blood sugar levels. The high fiber content promotes satiety, preventing overeating and supporting weight management.
Tip: Start your day with a warm bowl of oatmeal or prepare overnight oats for a convenient and healthy breakfast option.
9. Berries
Metabolism-Boosting Powers: Berries, including blueberries and strawberries, are low in calories and high in fiber and antioxidants. Fiber aids in weight loss by promoting fullness, while antioxidants combat oxidative stress, contributing to overall health.
Tip: Fresh berries are ideal, but unsweetened frozen berries are a nutritious and readily available alternative, especially during off-seasons.
10. Almonds
Metabolism-Boosting Powers: Almonds are packed with healthy fats, fiber, and protein—a trifecta that effectively curbs hunger and promotes satiety. These nutrients contribute to stable energy levels and can help reduce cravings for unhealthy snacks.
Tip: Enjoy a handful of almonds as a mid-meal snack or add chopped almonds to salads for extra crunch and nutrition.
11. Low-Fat Cottage Cheese
Metabolism-Boosting Powers: Cottage cheese is a lean protein source that is low in fat and carbohydrates. Its high protein content makes it a satisfying food choice for those aiming to manage their weight and boost metabolism.
Tip: Blend low-fat cottage cheese into berry smoothies for a creamy texture and a protein boost.
12. Tempeh
Metabolism-Boosting Powers: Tempeh, a fermented soybean product, is a complete protein source, making it an excellent meat alternative for vegetarians and vegans. Protein is crucial for muscle building and metabolic function.
Tip: Incorporate tempeh into stir-fries, sandwiches, bowls, or wraps for a protein-rich and plant-based meal.
13. Water
Metabolism-Boosting Powers: Staying adequately hydrated is essential for overall health and can also influence metabolism. Water can help suppress appetite and may temporarily increase metabolic rate. Proper hydration supports various bodily functions, including energy production and efficient metabolism.
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 body weight in pounds by two to determine the recommended ounces of water.
Don’t Forget About Muscle Mass
In addition to incorporating these metabolism-boosting foods into your diet, building lean muscle mass is crucial for enhancing your metabolic rate. Muscle tissue is more metabolically active than fat tissue, meaning individuals with more muscle mass burn more calories at rest. Consider incorporating strength training exercises into your routine to build muscle and further support your metabolism. Always consult with your doctor before starting any new workout program.
By combining a diet rich in these fat-burning foods with regular exercise, particularly strength training, you can effectively support a healthy metabolism and overall well-being.
