Just eating the right food won’t help you lose weight. For it, you need to have a good metabolism. Take Metabolism as your body’s engine that converts the food you eat into energy. It also denotes the number of calories your body burns. Several factors affect how good this natural process in your body actually is. While some of them are age, gender, and gene-based, others include muscle-to-fat ratio, hormone function, amount of physical activity, and more.
There are a number of ways in which your metabolism affects your health. It affects the way you breathe, digest, and think, helps in the proper circulation of blood in the body, and helps you stay warm in the cold and cool in the summer. Your food choices also affect how fast you burn body fat. Certain foods are there that support metabolism, helping you convert calories into energy more effectively, while going with the wrong ones can slow it down.
Including metabolism-boosting foods that are rich in protein and minerals not only aids you in losing weight but also enhances your overall health. Check out our list below for ideas on creating a tasty, personalised meal plan. Remember, achieving weight loss goals requires dietary changes, regular exercise, and sufficient sleep. It’s a journey, not a race, so focus on incorporating sustainable habits for long-term success.
1. Legumes
Consuming all different legumes is a great choice for those who take a plant-based diet or prefer eating vegetarian only. Legumes are rich in fibre, making it harder for the metabolism process to take place and keeping you filled for a longer period of time. Studies have also pointed out that, as they are rich in protein, they necessitate the body to burn more calories, helping you get rid of those extra pounds. Thus, go for adding options like red lentils, green lentils, brown lentils, puy lentils, yellow lentils, kidney beans, cannellini beans, chickpeas, black beans, navy beans, broad beans, soybeans, lupins, and peas into your daily diet.
Benefits: When consumed as a part of a healthy diet, legumes offer health benefits like protection against type 2 diabetes, improvement in blood sugar and blood fat level for those who are having diabetes, lowers the risk of heart disease, reduced cholesterol and blood pressure levels.
Tip: Opt for roasted legumes instead of processed unhealthy snacks.
2. Chilli Peppers
The primary compound in chilli peppers is capsaicin, which is responsible for their signature heat. Many of the researches have concluded that capsaicin helps your body break down more fat and burn energy as well, which ultimately brings your weight down. Choose whole chili peppers and dried chili powder instead of the sugary hot sauces available in stores. Although they do carry benefits, you still need to follow an overall balanced diet. So consume them in moderation and continue your personal training routine to get the best possible results for yourself.
Benefits: Their benefits include helping to boost your immune system and along with that they have a compound named lutein that promotes eye health, a carotenoid named capsanthin that carries cancer fighting properties, ferulic acid named sinapic acid that helps to prevent a number of chronic diseases. Other benefits include contributing to healthy skin and hair, helping reduce the risk of Type 2 diabetes, and increasing the growth of red blood cells.
Tip: You can have it with a salad of your choice or consume it by adding it to the curries of your liking. Make sure to take it in moderation as around 1 gram dried chilli pepper would be enough for a day.
3. Tea
Green, black, oolong, or white, whichever tea you choose; contain catechin, which is a health-boosting flavonoid that acts as a powerful antioxidant. When combined with caffeine, catechins help boost metabolic rate. The best options for teas are matcha green tea and oolong, which increase the process of fat oxidation and may help you burn those extra calories when consumed as part of a diet plan. Additionally, they also assist the body in utilising the stored fat for energy production, ultimately helping to burn more fat. You can also go with herbal tea options like ginger, peppermint, and chamomile as well.
Benefits: Tea has a number of protective plant compounds in it making it excellent for improving blood pressure, enhancing cardiovascular health, bettering glycaemic response, and improving gut health. The polyphenol found in green tea is found effective in reducing the risk of cancer. With it, the Epigallocatechin Gallate, which is a kind of catechin, is helpful in alleviating stress and anxiety levels.
Tip: Always consume tea in moderation, as overconsumption can cause harm rather than providing benefits.
4. Coffee
One of the main compounds in coffee is caffeine, which can help you boost your metabolism. It is more than just a caffeine kick, as other compounds in it can ignite your metabolism as well. Caffeine, in particular, stimulates the nervous system, resulting in increased energy expenditure. While individual responses vary, moderate coffee consumption is most likely to contribute to a boost in calorie burning. Last but not least, it’s essential to enjoy coffee in moderation without excessive additions like high-fat creamers or sugary syrups that might increase your calorie intake instead of reducing it.
Benefits: It has compounds like melanoidins and chlorogenic acids that carry antioxidant properties with them. They safeguard your body from harmful substances and support your overall health as well. Chlorogenic acid present helps in regulating blood sugar levels, supporting weight loss, and protects against cell damage as well.
Tip: Instead of adding anything into it like milk or sugar, go for having black coffee as they have very few calories.
5. Seeds and Nuts
Seeds and Nuts are nutritional powerhouses full of protein, healthy fats, fibre, and essential vitamins and minerals. They help build and repair tissues, provide sustained energy, and regulate appetite hormones. The fibre in nuts promotes fullness and aids digestion, while some nuts may boost metabolism and support weight management. Go for options like almonds, walnuts, pistachios, cashews, hazelnuts, chia seeds, flaxseeds, pumpkin seeds, sesame seeds. Adding them will help you stabilise your blood sugar levels as well that aids the body to burn fat more effectively. However, due to their high-calorie content, it’s important to eat these options in moderation. Choose unsalted, raw, or dry-roasted nuts to avoid extra sodium and unhealthy fats.
Benefits: They are a good source of monounsaturated and polyunsaturated fats that are good for lowering your cholesterol levels and reducing the risk of heart disease as well. Plus, they are rich in a number of minerals like potassium, magnesium, plant iron, calcium, and zinc.
Tip: For nuts, you can go with having them raw or dry-roasted. For seeds, you can have them with salads, add them to smoothies, or make a paste out of them to enjoy it with a snack of your preference.
6. Dairy products
Dairy products are rich in protein and calcium, making them beneficial for weight loss. Protein, found in Greek yoghurt and cottage cheese, enhances metabolism by increasing calorie burn during the process of digestion. Calcium, present in milk and cheese, aids in fat breakdown and muscle development, which is crucial for managing weight. Dairy also promotes feelings of fullness, helping to cut cravings and prevent overeating. Opt for low-fat or reduced-fat options to moderate your calorie intake. Remember, individual needs vary, so it’s advisable to seek personalised advice from a healthcare professional.
Benefits: Dairy products promote satiety, reducing snacking and overall calorie intake. The protein in dairy supports muscle building and repair and enhances metabolism as well.
Tip: Choose low-fat or reduced-fat dairy options to maximise benefits without excess calories.
7. Blueberries
Despite being small, blueberries are nutrient-dense foods filled with antioxidants and fibre. These vibrant berries are quite good for supporting a healthy metabolism. One of the key components in blueberries, called anthocyanins, helps regulate blood sugar levels, which is important for maintaining a steady metabolic rate. This antioxidant is also found to be effective in increasing the fat oxidation rate. A study also concluded that consumption of blueberries affects how genes work that are responsible for regulating the process of fat burning and storage. Plus, blueberries have prebiotics that encourage gut health, helping in the metabolism process.
Benefits: It increases your ability to burn fat during normal-intensity based exercise such as cycling. Additionally, they have vitamin C, antioxidants, and some chemicals that are effective in reducing swelling, decreasing high blood pressure, boosting athletic performance, and increasing memory and thinking skills. They are also found effective in destroying cancer cells and are considered good for ageing as well.
Tip: You can add blueberries to your diet, either via smoothies, yoghurt, or simply as a snack. Other than that you can even bake them into a healthy blueberry muffin.
8. Avocados
Avocado is a superfood that provides a unique mix of healthy fats, fibre, and vitamins. The monounsaturated fats in avocados help you feel fuller longer, potentially reducing overall calorie intake and improving insulin sensitivity. These fats also positively impact HDL cholesterol and LDL cholesterol quality. Research shows oleic acid in avocados can reduce abdominal fat. Additionally, avocados are a great source of vitamins E, C, K, and B6, riboflavin, niacin, pantothenic acid, magnesium, folate, and potassium, making them a delicious and creamy addition to your meals.
Benefits: Their regular intake helps you get protected from heart disease as it is rich in monounsaturated fatty acids. This fatty acid called oleic acid helps to lower inflammation in the heart and blood vessels as well. It also improves satiety, improves the overall quality of your diet, and encourages gut health as well. They are also likely to contribute to eye health as they contain a mixture of MUFA and lutein/zeaxanthin.
Tip: Spread it out as a paste on toast instead of mayo, mix in salads, or blend into smoothies. You can also add it to a salad or even incorporate it into a wrap.
9. Ginger
Doctors have found that ginger can enhance thermogenesis, which boosts metabolism and increases calorie burning. Thermogenesis is the process that helps reduce overall body fat, making ginger a beneficial addition to your diet for weight management. Its consumption also increases body temperature and assists in controlling the appetite. This stem has anti-inflammatory, analgesic, and antioxidant properties making it an effective remedy for combating issues like nausea, vomiting, and stomach upset. At times it is also used in cancer chemotherapy, reducing pain of osteoarthritis, and in some heart diseases as well.
Benefits: Having ginger is also found to be effective against fermentation and constipation, which are two of the major reasons for intestinal gas and bloating. The antioxidants found in ginger, gingerol and shogaol, are effective for fighting against free radicals as well.
Tip: For using it, go for adding it to your herbal tea, curries, stir-fries, and soups, or eat it raw. Other than that, you can go for a hot ginger drink with breakfast that will lower your hunger and have a robust thermogenic effect.
10. Tempeh
Made from fermented soybeans, tempeh is a high-protein food and a great alternative to meat that comes in a flat, bar-like structure and carries healthy, plant-based fats. Eating it can help reduce hunger, encourage a feeling of satiety, and even increase the weight loss rate. Being a fermented food, it also has a number of probiotics, helping the body get an effective and efficient digestive system that benefits the metabolic process as well. While having it, just make sure to eat it in moderation to not exceed your desired calorie threshold.
Benefits: Consuming avocados provides antidiabetic, cholesterol-lowering, antitumor, and anticancer benefits. Plus, they offer anti-ageing benefits, improved gut health, and a reduced risk of cardiovascular disease.
Tip: Opt for replacing meat with tempeh in meals; enjoy it in breakfast scrambles or grilled as a snack. Keep in mind that it’s part of a balanced diet and regular exercise for effective weight loss.
11. Herbs And Spices
There are a number of herbs and spices to consume, which not only add flavour to your meals but also help to enhance your metabolic rate. Their amazing aroma and flavour work wonders to elevate the overall brilliance of low-calorie dishes, making them more satisfying and enjoyable. Go for options like cayenne pepper, cinnamon, turmeric, black pepper, mustard seeds, cardamom, fenugreek, ginseng, cumin, basil and oregano, and see your health chart go up. Don’t rely solely on these foods for significant weight loss; to achieve good results, you need to follow a balanced diet and engage in regular exercise.
Benefits: The health benefits that they offer includes anti-inflammatory and antioxidant properties that help you fight oxidative stress and reduce inflammation. Basil and oregano support a healthy immune function, while turmeric is known for their potential to reduce pain and improve digestion. Other than that spices like cinnamon are good for maintaining proper cholesterol levels and enhancing brain function and memory as well.
Tip: Go for making an infused water having the goodness of the available herbs and spices. You can also add spices to boost the flavours of your meals, snacks.
12. Dark Leafy Greens
There are many dark leafy greens, like spinach, romaine lettuce, kale, chard, and collard greens, that boost metabolism and aid weight loss. Spinach is rich in vitamins, minerals, and fibre, supporting a number of bodily processes including oxygen transportation, energy metabolism, and muscle function as well. Kale’s high iron content helps produce red blood cells and improve oxygen transport, acting as a natural metabolism booster. Chard reduces the risk of chronic diseases and aids in weight loss. Collard greens help prevent health conditions like heart disease, obesity, and diabetes.
Benefits: Some of their special plant compounds are useful for lowering your risk of heart disease, various cancers, and osteoporosis as well. They are rich in fibre, carotenoids, folate, minerals like iron and calcium, and vitamins C and K as well.
Tip: You can have them with salad, juice, soups and stews, or in omelettes and scrambles. For spinach, opt for cooking it instead of having it raw, as it will elevate its nutritional profile. For kale, you can have it raw only instead of cooking it, as doing otherwise will result in the loss of a number of nutrients.
13. Broccoli
This mighty green is likely to boost metabolism as it has a substance called glucoraphanin that promotes fat burning, may reduce obesity, and may lower blood fat levels as well. Another good compound in it is sulforaphane, which is an isothiocyanate compound carrying potent anti-inflammatory properties. Broccoli is renowned for its high fibre and water content, acting as a great mixture to help you feel full for a long period of time. If possible, choose Beneforte broccoli, which contains higher levels of glucoraphanin compared to regular broccoli. You can enjoy it steamed, roasted, or raw with a low-fat veggie dip of your choice.
Benefits: The essential vitamins and minerals that broccoli has include calcium, vitamin C, and iron. The range of health benefits that it offers consists of reducing blood sugar levels, helping to prevent cancer, encouraging joint health, and more.
Tip: The most preferred way to have it is to enjoy it steamed. For adding flavours to it, go for adding black pepper and a bit of rock salt.
14. Turkey
Turkey can boost metabolism and aid in fat loss in several ways. It is rich in protein, which has a high thermogenic effect, meaning your body burns more calories digesting protein compared to fats and carbohydrates. Lean meats like turkey breast are low in fat, helping you feel full and reducing your overall calorie intake. Turkey also contains essential amino acids that support muscle maintenance and growth, which is important for a healthy metabolism. Additionally, turkey is rich in B vitamins B6 and niacin, which help convert food into energy and metabolise fats, proteins, and carbohydrates efficiently. Adding turkey to a balanced diet, along with regular exercise, can boost metabolism and support fat loss.
Benefits: One of the main compounds in it is tryptophan, which is an amino acid that the body uses to make B-vitamin niacin, which in turn is essential for digestion, boosting the metabolism process.
Tip: The dishes that you can prepare from it include burgers, meatballs, and turkey roll-ups. You can even add it to salads and sandwiches of your choice to enjoy its excellent taste.
15. Fish
Eating fish can significantly boost your metabolism and aid in weight loss due to their nutritional benefits. Salmon, rich in omega-3 fatty acids and high-quality protein, reduces inflammation and supports muscle maintenance, which is crucial for fat loss. Tuna, low in calories yet packed with protein and B vitamins, enhances metabolic function and energy conversion. Mackerel and sardines offer healthy fats and omega-3s, promoting satiety and metabolic health. Cod and halibut, with lean protein and essential nutrients like iodine and potassium, contribute to muscle maintenance and calorie expenditure. Including a variety of fish in your diet, along with regular exercise, can effectively support metabolic health and weight loss management goals.
Benefits: Fish is a great source of protein and vitamins. With it, they also provide various heart-healthy omega-3 fatty acids that are found to be effective in lowering the risk of heart disease. Other than this, it has polypeptides, protein hydrolysates, peptides, and amino acids in it as well.
Tip: Having a grilled fish is one of the best ways to enjoy all the nutrition of a fish. This way, you won’t be adding any additional calories to it.
16. Water
Studies have pointed out that having enough water helps you boost your metabolism by almost 24-30%. The way it happens is that as you drink water, the body has to expend its energy to warm it to allow it to reach body temperature. Opt for having more water than you usually take, or go for drinking it instead of consuming beverages with calories. Another alternative that you can go with is to have infused water, in which you will have fresh fruits, herbs, or cucumber slices added to it.
Benefits: Drinking enough water helps the body get rid of any possible waste, protects different joints and organs, and also maintains a proper body temperature.
Tip: It’s always beneficial to consume infused water that has some natural additives in it. Other than that, go for having it before and after meals to get the best benefits for yourself.
Summary points
Focusing on foods that boost metabolism and aid in weight loss can definitely pave the way to a healthier you. Incorporating foods like lean proteins like turkey and fish, which are rich in a number of nutrients, promotes muscle maintenance and boosts the metabolism. Nuts provide healthy fats and fibre, helping to regulate appetite and support metabolic function as well. Leafy greens and cruciferous vegetables like spinach and kale offer vitamins, minerals, and antioxidants that contribute to overall metabolic health. By combining foods like these with a balanced diet and regular exercise, you can optimise your metabolism and achieve sustainable weight-loss goals.