Metabolism, the process of converting food into energy, is influenced by factors like age and genetics. While some factors are beyond our control, incorporating healthy habits like proper nutrition and exercise can positively impact metabolism. A healthy body often equates to a more efficient metabolism. UnityPoint Health dietitian Allie Bohlman suggests these 12 metabolism-boosting foods, often rich in fiber or protein, promoting satiety and supporting weight loss efforts. Remember that metabolism is one piece of a larger weight-loss approach.
1. Fish & Shellfish
Metabolism-Boosting Powers: Oily fish like salmon, tuna, sardines, and mackerel are excellent sources of omega-3 fatty acids and protein. Protein requires more energy to digest compared to fats and carbohydrates, leading to a slight increase in calorie burn.
Tip: The American Heart Association recommends consuming fatty fish at least twice a week. If you dislike the taste, consider a vegetarian-friendly omega-3 fatty acid or fish oil supplement.
2. Legumes (Beans)
Metabolism-Boosting Powers: Legumes, encompassing seeds in pods, include protein-rich options like black beans, chickpeas, and kidney beans.
Tip: Canned beans offer an affordable and convenient way to incorporate legumes. Opt for low-sodium varieties to manage salt intake. Add beans to salads, soups, or pasta dishes.
3. Chili Peppers
Metabolism-Boosting Powers: Chili peppers and jalapeños contain capsaicin, which increases body temperature, temporarily boosting calorie burn. While this can influence metabolism, eating more chili peppers alone won’t lead to significant weight loss.
Tip: Grill, stuff, steam, bake, or stir-fry peppers, or enjoy them raw with low-fat dips or cottage cheese.
4. Lean Meats
Metabolism-Boosting Powers: Lean meats like chicken and turkey require more energy to break down than carbohydrate or fat-rich foods. Therefore, they slightly increase calorie expenditure during digestion.
Tip: Trim visible fat and skin from meat and poultry. Use low-fat cooking methods like broiling, roasting, sautéing, grilling, and baking.
5. Low-Fat Milk
Metabolism-Boosting Powers: The calcium and vitamin D found in milk are crucial for building muscle mass, which is essential for overall health and a healthy metabolism.
Tip: Use low-fat milk instead of water in oatmeal, hot cereals, and condensed cream soup. Order skim or 1% milk in lattes and cappuccinos.
6. Broccoli
Metabolism-Boosting Powers: Broccoli, a cruciferous vegetable, is high in water and fiber, creating a feeling of fullness.
Tip: Steam or roast broccoli. Alternatively, enjoy it raw with a low-fat veggie dip.
7. Lentils
Metabolism-Boosting Powers: Lentils, a type of legume, are packed with iron, magnesium, and potassium. They are a great source of plant protein and fiber, providing 8 grams of each. Lentils come in various colors, including red, brown, green, and yellow, all offering similar health benefits.
Tip: Women require 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 promotes satiety and slows down the release of sugar into the bloodstream.
Tip: Start the day with a hot bowl of oatmeal or prepare overnight oats in a mason jar for a convenient breakfast on the go.
9. Berries
Metabolism-Boosting Powers: Berries like blueberries and strawberries are low in calories and high in fiber, contributing to weight loss by reducing appetite.
Tip: If fresh berries are unavailable, unsweetened frozen berries offer a nutritious and convenient substitute.
10. Almonds
Metabolism-Boosting Powers: Almonds contain healthy fats, fiber, and protein, a combination that helps to curb hunger.
Tip: Consume a handful of almonds between meals to avoid unhealthy snacks or chop them up to add a crunchy topping to salads.
11. Low-Fat Cottage Cheese
Metabolism-Boosting Powers: Cottage cheese is low in fat and carbohydrates, and high in protein, making it an ideal choice for healthy eating.
Tip: Add a scoop of low-fat cottage cheese to a berry smoothie for a unique and nutritious twist.
12. Tempeh
Metabolism-Boosting Powers: Tempeh serves as a great protein substitute for meat, perfect for those following a vegetarian diet.
Tip: Incorporate tempeh into stir-fries, sandwiches, bowls, or wraps.
13. Water
Metabolism-Boosting Powers: Water can suppress appetite and temporarily boost metabolism. Research suggests that increased hydration enhances various bodily functions, from cognitive performance to exercise efficiency.
Tip: Start the day with a glass of water or drink a glass before meals. To determine your daily water intake, divide your weight in half; the resulting number represents your liquid requirement in ounces.
The Importance of Muscle
In addition to these healthy eating habits, weight or muscle strengthening is a highly effective strategy for accelerating metabolism. Lean muscle mass elevates metabolism. Muscle tissue is metabolically active, implying that individuals with lean, muscular bodies necessitate more energy to function compared to those with a higher proportion of body fat. Consult your doctor before beginning any new workout routine.
