Your body uses metabolism to turn food into energy, helping you survive and function. As you age or due to genetics, your metabolism may slow down. However, you can boost it by eating well and exercising. A healthier body supports a more efficient metabolism.
12 Healthy Foods to Boost Metabolism
Dietitian Allie Bohlman from UnityPoint Health recommends these foods. Many are rich in fibre or protein, helping you feel full longer and supporting weight loss. However, metabolism is just one part of losing weight.
1. Fish & Shellfish
How It Helps: Fatty fish like salmon, tuna, sardines, and mackerel contain omega-3 fatty acids and protein. Your body burns more calories digesting protein than carbs or fats.
Tip: Eat fatty fish at least twice a week, as recommended by the American Heart Association. If you don’t like fish, take an omega-3 or fish oil supplement.
2. Legumes (Beans)
How It Helps: Black beans, chickpeas, and kidney beans are protein-packed and help you feel full longer.
Tip: Add canned beans to your shopping list. Choose low-sodium options if watching salt intake. Use them in salads, soups, or pasta.
3. Chili Peppers
How It Helps: Capsaicin, the compound in hot peppers, increases your body’s temperature and temporarily burns more calories.
Tip: Grill, steam, stuff, bake, or stir-fry peppers. Eat them raw with low-fat dips or cottage cheese.
4. Lean Meats
How It Helps: Chicken, turkey, and other lean meats require more energy to digest than carb-rich foods, slightly increasing calorie burn.
Tip: Trim fat and skin from meat. Choose low-fat cooking methods like grilling, roasting, and baking.
5. Low-Fat Milk
How It Helps: Calcium and vitamin D in milk help build muscle, which burns more calories than fat.
Tip: Use low-fat milk in oatmeal, soups, and lattes instead of water.
6. Broccoli
How It Helps: This cruciferous vegetable is high in water and fibre, keeping you full longer.
Tip: Eat it steamed, roasted, or raw with a low-fat dip.
7. Lentils
How It Helps: Lentils provide iron, magnesium, potassium, fibre, and protein, all essential for metabolism.
Tip: Women need more iron than men. One cup of lentils gives about 35% of daily iron needs.
Also Read: How LumiLean may help in weight loss for UK buyers.
8. Oatmeal
How It Helps: The fibre in oatmeal slows sugar release into the blood, keeping hunger at bay.
Tip: Start your morning with oatmeal or prepare overnight oats for a quick breakfast.
9. Berries
How It Helps: Blueberries, strawberries, and other berries are low in calories and high in fibre, reducing appetite.
Tip: Use unsweetened frozen berries when fresh ones are unavailable. They are just as nutritious.
10. Almonds
How It Helps: Almonds contain healthy fats, fibre, and protein, keeping you full longer.
Tip: Snack on a handful of almonds or chop them into salads for added crunch.
11. Low-Fat Cottage Cheese
How It Helps: This high-protein, low-fat food supports metabolism and muscle building.
Tip: Blend it into smoothies with berries for extra nutrition.
12. Tempeh
How It Helps: This plant-based protein is a great meat substitute.
Tip: Use tempeh in stir-fries, wraps, or sandwiches.
13. Water
How It Helps: Staying hydrated may slightly boost metabolism and improve brain function and exercise performance.
Tip: Start your day with a glass of water and drink before meals. To calculate your daily water needs, divide your weight (kg) by 30. That’s the number of litres you should drink daily.
Build Muscle for a Faster Metabolism
Eating right isn’t enough. Strength training builds lean muscle, which burns more calories at rest. Muscle is metabolically active, meaning the more you have, the more energy your body needs. Before starting any new workout, consult your doctor.
By making these changes, you can support your metabolism and improve overall health.