There are foods that that can help or hinder your metabolism so it’s important to understanding how you’re metabolism affects your health and the 21 foods that increase metabolism and burn fat.
Understanding How Your Metabolism Works
Whether you’re trying to lose weight or just be healthier overall, having an efficient metabolism is essential. However, as you may have realized, there is no on/off switch to control your metabolism.
Metabolism is a two-part process consisting of anabolism and catabolism. During anabolism, energy is created and stored, and during catabolism, energy is released.
Your metabolism consists of the way your body processes everything you ingest, and works to convert the sugar, protein and fat from your food and drink into energy. The faster your metabolism, the easier your body can digest, while also helping you to burn fat and lose pounds—even when you’re sleeping.
A slow metabolism, however, can hinder your efforts to get and stay healthy. Everyone’s metabolism is slightly different, and depends on a combination of factors including age, genetics, gender and weight. When it comes to what you put in your body, you can either increase your metabolism or slow it down.
Eat these foods to increase metabolism!
Foods That Increase Metabolism and Burn Fat
Almonds are a perfect snack that are rich in protein, fiber and monounsaturated fat, which all work to keep you satisfied. In fact, a 2009 study published in the Journal of Nutrition discovered that increasing your protein intake boosts satiety, which works to control your overall calorie intake.
Asparagus is not only a delicious vegetable, but is also low in calories while being high in nutrients. Asparagus is also rich in vitamin B-2, which research has shown can positively affect metabolic rate, since it aids in the production of energy by working to metabolize carbohydrates, fats and proteins.
Beans are chock-full of fiber, as well as resistant starch. A study conducted in 2004 found that resistant starch was linked to increased fat metabolism and decreased fat storage. And because fiber is tough to digest, the body boosts metabolism due to the extra work required.
- Cruciferous Vegetables
Cabbage, Brussels sprouts, broccoli and cauliflower have high water and fiber content—a combination that promotes satiety while also increasing your body’s ability to burn fat by a whopping 30 percent!
Celery is considered a thermogenic food, also known as a fat burning food. It also has high levels of calcium. Studies show that not getting enough calcium can trigger calcitriol to be released, which is a hormone that causes fat storage.
- Coconut Oil
Coconut oil contains a unique combination of fatty acids that provide powerful effects on metabolism. One study concluded that 15-30 grams of medium chain fats per day boosted energy expenditure by 5 percent, which totals about 120 calories per day.
Coffee is one of the few substances that is known to help mobilize fats from the fat tissues and boost metabolism. Research has found that caffeine can increase the metabolic rate by 3-11 percent.
Packed with water, cucumbers are known as a natural diuretic, and can help hydrate your body while providing you with plenty of vitamins, nutrients and fiber. It’s also rich in vitamin C, which has been found to boost metabolism.
Related: How To Increase Your Metabolism After Age 30
Berries are high in fiber, which acts like a sponge to absorb and move fat through the digestive system at a rapid rate, allowing less of it to be absorbed. Blueberries and raspberries, for instance, contain the flavonoid anthocyanin, which has been found to increase metabolism.
Ginger has long been revered for its medicinal benefits, including its ability to increase metabolism.
One study conducted in 2012 in the journal Metabolism found participants who consumed the spice showed greater levels of thermogenesis, and reported lower levels of hunger.
- Green Tea
Green tea is chock-full of health benefits, making it a popular superfood on many health experts’ lists. It’s among the easiest ways to boost your metabolism, too, with one study finding that green tea extract increased the metabolism by 4 percent over a 24-hour period.
Turkey is a lean meat that is high in protein, allowing the body to build muscle while losing fat as it revs up the metabolism.
Researchers at the Pennington Biomedical Research Center put 16 healthy adults on high-calorie diets with varying amounts of protein and concluded that, while all the participants gained similar amounts of weight, those who ate normal- and high-protein diets, stored 45 percent of the excess calories as muscle.
- Citrus Fruits
Fruits such as lemons and grapefruits have been shown to help burn more and keep the metabolism high. This is likely the result of their high levels of vitamin C, which reduces insulin spikes.
Popular melons like honeydew and cantaloupe both taste great, and are low in calories, making them a perfect addition to anyone’s weight loss program. Melons are also rich in potassium, which is very important for boosting the metabolism.
Oatmeal is well-respected in the health world, as oats are fiber-rich and contain no saturated fat. Oatmeal contains beta glucan—a soluble fiber that keeps hypertension, insulin resistance and abnormal levels of fat in the blood at bay.
A paper published in the Journal of Nutrition and Metabolism in 2012 discovered that this form of fiber is beneficial in increasing satiety as well.
The chemical compound capsaicin, found in peppers, has been shown to speed up heart rate and metabolism.
Research specifically shows that after eating foods with capsaicin, the body’s metabolic rate can increase by 15 to 20 percent for up to two hours.
Related: 5 Effective Ways To Increase Your Metabolism After 50
Spinach is rich in magnesium, a crucial mineral for the body. Magnesium is particularly important in regulating blood sugar and the metabolism.
Research shows that people who consume the most magnesium are the least likely to develop type 2 diabetes.
The reasons water is beneficial for our health seems infinite, and metabolism is one of them.
A study published in the Journal of Clinical Endocrinology and Metabolism even found that drinking lots of water increases metabolic rate by 30 percent in healthy men and women.
Along with being low in saturated fat yet high in protein, salmon is also rich in omega-3 fatty acids (EPA and DHA) that boost levels of fat-burning enzymes while lowering levels of fat-storage enzymes. It’s also been found to increase metabolism by as much as 400 calories a day.
- Apples and Pears
Research has found that apples and pears boost metabolism and speed up weight loss.
Performed by the State University of Rio de Janeiro, a study concluded that women eating three small apples or pears daily lost more weight than those who did not.
Whether it’s a warm soup in the winter or a gazpacho in the summer, soup can fill you up while slimming you down.
In fact, a study on soup done at Penn State University discovered that its combination of liquids and solids can suppress appetite, leading to a reduction of the intake of excess foods, speeding up the metabolism and burning fat.
Recipes Using The Best Foods That Increase Metabolism and Burn Fat
Now it’s time to start to incorporate these foods into your weekly meal plans! Check out the tasty recipes below to get you started eating foods that increase metabolism and burn fat. Enjoy!
Foil Packet Grilled Salmon & Veggies
This easy-to-make foil packet salmon and veggies such an easy and delicious summer meal. Simply add all your ingredients on top of a sheet of tin foil, drizzle with olive oil and whatever seasonings you like, cook on the grill and voila: a healthy satisfying meal in a flash.
The Best Ground Chicken Meatballs (+ 2 Flavor Variations)
This recipe for ground chicken meatballs is so versatile, delicious and healthy! Our basic ground chicken meatball recipe can be used in so many different ways: perfect tossed in a red sauce over spaghetti, on game day as an appetizer, cut in half and thrown on a pizza…
Healthy Water Infusions
Sometimes, drinking eight glasses of plain water daily can be challenging and, frankly, a little boring. Well, let us introduce you to our favorite hydration solution: Homemade Healthy Water Infusions! This nutrient-packed drink takes less than five minutes to put together and will have you happily refilling your glass all day.
Greatest Grilled Turkey Recipe
Grilled turkey is going to change your hosting game forever! This Thanksgiving, you must try my easy grilled turkey recipe. By cooking the bird on the grill, you free up your oven for all your side dishes PLUSE the smoky, charred flavor of a grilled turkey is going to add that extra special something.
Healthy Cookie Dough Dip
This Cookie Dough Dip is a home run healthy dessert! You will never guess that this creamy sweet dip filled with chocolate chips is made from chickpeas. The rich and decadent dip is low-carb and gluten-free! And, if you’re really watching your sugar, there is even a sugar-free version of this recipe you can try.
Blood Orange & Grapefruit Mocktail
This recipe for a Blood Orange & Grapefruit Mocktail keeps it simple, citrusy, and delicious. It uses just 4 ingredients: blood orange, grapefruit, coconut sugar, and ice, and is super tasty, a healthy twist on typical cocktails, and the color is so pretty!
Cabbage Roll Soup
This healthy recipe for cabbage roll soup is out of this world! Traditional cabbage rolls are a delicious polish hot dish that has comfort food written all over them! I make cabbage rolls for my husband on a special occasion because they are a time-consuming dinner to make.
Thai Chicken Lettuce Wraps with Peanut-Ginger Sauce
These Thai chicken lettuce wraps are sublime. Made with chicken strips marinated in yogurt and spices, plus a creamy, drool-worthy peanut ginger sauce, it’s the perfect crowd-pleasing recipe. Plus, the peanut-ginger dipping sauce goes great with vegetables, pita chips and more so be sure to keep any leftovers.
Southwestern Sweet Pepper Nachos
My Southwestern Sweet Pepper Nachos are a delicious veggie filled appetizer to snack on! Packed with flavor you won’t feel like your missing out on the chips when you eat these. Plus this snack is low-carb, full of fiber and gut-busting protein! Great snack for watching your favorite team, or to have out when entertaining.
13 Health Benefits of Cucumbers (+ Best Refreshing Recipes)
Crunchy, refreshing, and easy to eat, the cucumber is a delicious and nutritious veggie! The health benefits of eating cucumbers regularly can make quite an impact. Cucumbers are packed with antioxidants and a wide variety of vitamins, making them a super healthy addition to your diet.
Spinach and Feta Stuffed Turkey Burgers
It’s no secret that turkey burgers have a tendency to dry out, but stuffing them with spinach and feta cheese is a pretty good way to solve that problem. As the moisture cooks out of the spinach, it has nowhere else to go but into the burgers, keeping them nice and juicy. This delicious, juicy
Lavender Honey Iced Coffee (paleo-friendly)
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12 Healthy Ground Turkey Recipes
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7 Health Benefits of Oatmeal (+ Our Favorite Oatmeal Recipes)
Oatmeal deserves to be loved throughout your day, not just for breakfast. Not only is oatmeal a superfood that’s super good for you, it also curbs cravings and suppresses your appetite. Show your oatmeal some love at sun-up, sun down or somewhere in between and you’ll show your body some nutritional love too.
Grapefruit Avocado Salsa
Salsa without tomatoes? Yes! This unconventional salsa recipe incorporates the tartness of grapefruit, the creaminess of avocados and the zing of a jalapeño to bring you a delicious, hot & spicy salsa dip that you’ll absolutely love! Try this delicious and nutritious grapefruit avocado salsa.
5 Reasons You Should Drink Lemon Water Every Day
Every single day, I drink lemon water. I squeeze about half of lemon into my water bottle and drink it down throughout the day! So simple, so refreshing and so good for your body! As a certified personal trainer, this has always been of my favorite tips to share with people.
Almond Joy Protein Bites
These bite-sized protein bites are deliciously sweet, and contain no added sugar! Their sweetness comes effortlessly from nature’s candy; Dates! Each snack bite is made with natural ingredients that are packed with fiber and protein. Perfect for a low-cal, high protein snack to fuel your workout, or boost your energy levels during the day.
Pear, Walnut & Gorgonzola Salad
This Pear, Walnut & Gorgonzola Salad is perfect for winter and all of those large gatherings of the people you love the most! It’s loaded with fresh pears, walnuts, dried cranberries, sunflower seeds, green onions, and gorgonzola cheese. YUM! This is a healthy salad, a delicious salad, and an EASY salad to make! It takes just
Wild Rice Salad With Walnuts And Orange (+ Video)
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Salmon and Eggs For Breakfast
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Chunky and Hearty White Bean Soup
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