Metabolism is the fascinating process our bodies use to transform food into energy, powering everything we do from breathing to running a marathon. While factors like age and genetics can influence our metabolic rate, the good news is that diet and lifestyle choices play a significant role. Eating the right foods can be a delicious way to give your metabolism a natural boost.
UnityPoint Health dietitian Allie Bohlman recommends incorporating these 12 healthy foods into your diet. Packed with fiber and protein, these choices can help you feel fuller for longer and support your weight management goals. Remember, a healthy metabolism is a key piece of the overall wellness puzzle.
1. Fatty Fish and Shellfish
Metabolism-Boosting Powers: Dive into the benefits of fatty fish like salmon, tuna, sardines, and mackerel. These ocean treasures are brimming with omega-3 fatty acids and protein. Protein takes more energy to digest compared to fats and carbohydrates, meaning your body burns a few extra calories in the process.
Tip: The American Heart Association champions the consumption of fatty fish at least twice a week for heart 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.
2. Legumes: The Power of Beans
Metabolism-Boosting Powers: Legumes, encompassing beans, lentils, and peas, are nutritional powerhouses. This diverse group includes protein-rich options like black beans, chickpeas, and kidney beans. Their high protein and fiber content contribute to a feeling of fullness and can aid in metabolism.
Tip: Legumes are both versatile and budget-friendly. Canned beans are a pantry staple for quick meals. Opt for low-sodium versions if you’re watching your salt intake. Incorporate beans into salads, hearty soups, or pasta dishes for a metabolic boost.
3. Chili Peppers: Spice Up Your Metabolism
Metabolism-Boosting Powers: For those who like a kick, chili peppers and jalapeños contain capsaicin, the compound responsible for their fiery heat. Capsaicin can temporarily raise your body’s internal temperature, leading to a slight increase in calorie burning. While the effect is modest, it’s a flavorful way to potentially nudge your metabolism.
Tip: Enjoy peppers grilled, stuffed, steamed, baked, or stir-fried. They’re also delicious raw with low-fat dips or alongside cottage cheese for a metabolism-supporting snack.
4. Lean Meats: Protein for Metabolic Fire
Metabolism-Boosting Powers: Chicken, turkey, and other lean meats are protein powerhouses. Digesting protein requires more energy than processing carbohydrates or fats, resulting in a slightly higher calorie burn during digestion. This thermic effect of protein contributes to a healthy metabolism.
Tip: Choose lean cuts of meat and poultry, trimming away any visible fat and skin. Opt for low-fat cooking methods like broiling, roasting, sautéing, grilling, and baking to maximize the metabolic benefits of lean protein.
5. Low-Fat Milk: Calcium and Vitamin D for Muscle
Metabolism-Boosting Powers: Low-fat milk is a good source of calcium and vitamin D, essential nutrients for building and maintaining lean muscle mass. Muscle tissue is more metabolically active than fat tissue, meaning more muscle mass can contribute to a higher resting metabolism.
Tip: Swap water for low-fat milk when preparing oatmeal, hot cereals, or condensed cream soups for an extra nutrient boost. When ordering lattes or cappuccinos, request skim or 1% milk to keep it lean.
6. Broccoli: Fiber-Rich and Filling
Metabolism-Boosting Powers: Broccoli, a cruciferous vegetable, is packed with water and fiber. This dynamic duo promotes satiety, helping you feel full and satisfied, which can indirectly support metabolism by preventing overeating.
Tip: Enjoy broccoli steamed, roasted, or even raw with a low-fat vegetable dip. Its versatility makes it easy to incorporate into your metabolism-boosting diet.
7. Lentils: Iron and Fiber for Energy
Metabolism-Boosting Powers: Lentils, another member of the legume family, are rich in iron, magnesium, and potassium. They are excellent sources of both plant-based protein and fiber, providing 8 grams of each per serving. Adequate iron intake is crucial for optimal metabolism and energy levels.
Tip: Women generally require more iron than men. A single cup of lentils provides a significant portion of your daily iron needs, making it a particularly beneficial food for women seeking to support their metabolism.
8. Oatmeal: Sustained Energy Release
Metabolism-Boosting Powers: Oatmeal is a fiber powerhouse that provides sustained energy and helps regulate blood sugar levels. Its high fiber content slows down the release of sugar into your bloodstream, preventing energy crashes and promoting a more stable metabolism.
Tip: Start your day with a warm bowl of oatmeal or prepare overnight oats in a mason jar for a convenient and metabolism-friendly breakfast on the go.
9. Berries: Low-Calorie, High-Fiber Sweetness
Metabolism-Boosting Powers: Berries like blueberries and strawberries are naturally low in calories and high in fiber. Fiber plays a key role in weight management by promoting fullness and reducing appetite, indirectly supporting a healthy metabolism.
Tip: Enjoy fresh berries when in season. Unsweetened frozen berries are a nutritious and convenient alternative year-round, offering the same metabolic benefits.
10. Almonds: Healthy Fats and Protein for Satiety
Metabolism-Boosting Powers: Almonds are packed with healthy fats, fiber, and protein – a powerful combination for curbing hunger. This nutrient profile helps you feel satisfied and can prevent overeating, contributing to a balanced metabolism.
Tip: Snack on a handful of almonds between meals to ward off unhealthy cravings. Chopped almonds also add a delightful crunch to salads and other dishes.
11. Low-Fat Cottage Cheese: Protein-Rich and Lean
Metabolism-Boosting Powers: Low-fat cottage cheese is a metabolism-friendly food due to its low fat and carbohydrate content and high protein. Its protein content contributes to satiety and supports muscle maintenance.
Tip: Add a scoop of low-fat cottage cheese to a berry smoothie for a creamy and protein-packed twist that can support your metabolism.
12. Tempeh: Plant-Based Protein Powerhouse
Metabolism-Boosting Powers: Tempeh, a fermented soybean product, is an excellent vegetarian protein source. Replacing some meat with plant-based proteins like tempeh can be part of a metabolism-supporting dietary approach.
Tip: Explore tempeh in stir-fries, sandwiches, bowls, or wraps for a versatile and metabolism-conscious protein option.
13. Water: Hydration for Optimal Function
Metabolism-Boosting Powers: Staying adequately hydrated is crucial for overall bodily functions, including metabolism. Water can help suppress appetite and may temporarily increase metabolism. Proper hydration supports all metabolic processes.
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 by two to determine the ounces of water you should aim to drink.
Don’t Forget Muscle Matters
In addition to incorporating these metabolism-boosting foods, remember that building and maintaining lean muscle mass is vital for a healthy metabolism. Muscle tissue is metabolically active, burning more calories at rest than fat tissue. Strength training exercises are key to increasing muscle mass and boosting your metabolism over time. Always consult with your doctor before starting any new workout routine.
By focusing on a balanced diet rich in these metabolism-supporting foods and incorporating regular exercise, you can naturally enhance your body’s metabolic engine and work towards your health and wellness goals.
