20 Foods That Naturally Boost Your Metabolism

20 Foods That Naturally Boost Your Metabolism

In this article, we will discuss the foods that naturally boost your metabolism. When your metabolism slows down, you tend to gain weight and start feeling lethargic and tired all the time. And the sad truth is that no matter how much you exercise or how less you eat, your slow metabolism will not allow you to lose the flab easily.

Hence you need to take steps to naturally increase your metabolism. One of the best and easiest steps is to add metabolism-boosting foods to your regular diet. So read on to find out what are those amazing foods.

Here are the 20 foods that naturally boost your metabolism.

1. Green Tea

Green-Tea

Green tea is one of the most preferred drinks for people trying to lose weight naturally. The tea contains catechins such as epicatechins (EC), epigallocatechin gallate (EGCG), and epigallocatechin (EGC) which are all antioxidants. This helps prevent oxidative damage to the cells, DNA, and cellular functions. Drinking green tea regularly will help the cells function normally, boost your metabolism, and energy levels and also help lose weight.

2. Protein-rich Foods

Great-Source-of-Protein

Protein-rich foods are great for boosting your metabolism. They satiate your hunger and keep it in control. This prevents you from overeating. When you consume less food, especially junk, sugary, or salty food, your body will stop storing excess fat, inhibit inflammation and stress, and also support the proper functioning of your cells.

Try to include a source of protein in every meal to keep your metabolism firing. You have many options for protein-rich foods, such as chicken breast, scallops, fish, mushroom, legumes and beans, tofu, and soy.

3. Chili

Chili
Photo taken in Bangkok, Thailand

Not many are aware of the fact that chilies are great for weight loss. According to scientists, chilies accelerate metabolic rate, improve energy expenditure, and increase heat generation in the body to melt the fat. Capsaicin which is the main weight loss phytonutrient present in chilli boosts energy expenditure of the fat tissues and also helps control insulin levels.

4. Fenugreek Seeds

Fenugreek-Seeds

Fenugreek is an amazing ingredient that can boost up your metabolism and help you lose fat. Fenugreek seed extract helped improve metabolism by reducing adipose tissue in the body and increasing antioxidants, digestive enzymes, blood glucose levels, and insulin sensitivity. These were the findings of a study conducted on high-fat-fed obese rats published in the Journal of Biomedicine and Biotechnology. 

5. Broccoli

Broccoli

Broccoli might be one of the most hated vegetables but it provides innumerable health benefits. It is a rich source of dietary fiber, minerals, protein, vitamins, and numerous phytonutrients that help keep various types of cancers and metabolic syndromes away. Experts believe that broccoli extract can help lower blood sugar levels and improve abnormal metabolism.

6. Water

7-Ways-to-Make-Water-Taste-Better

Staying hydrated is vital for most of the bodily functions to work effectively. You must drink a glass or two of water every hour and around 3 liters of water per day. Drinking adequate water regularly will help flush out toxins from your colon, help reduce inflammation levels, and improve gut health.

A German study found that drinking 500 mL water showed a significant rise in the metabolic rate by a whopping 30% and increased energy expenditure by 100 kJ.

7. Yerba Mate Tea

Yerba Mate Tea

Yerba mate tea is another delicious metabolism boosting and weight loss promoting agent. Drinking the tea twice a day kick-starts your metabolism and helps you lose a few extra pounds.

Scientists have found that drinking yerba mate around 2 hours before a workout would improve satiety levels and increase the energy levels, metabolism, and also mood.

8. Cinnamon

Cinnamon

You might know cinnamon as a spice used to enhance the taste of many desserts. But this delicious spice is also a natural weight loss agent that works by boosting the metabolic rate. Studies have shown that cinnamon helps increase insulin sensitivity, lowers blood sugar, and blood pressure levels. 

9. Lentils

Lentils
Top view of leguminous seeds on rustic wood table

Lentils are a great plant protein source that you need to add to your regular diet plan. They are naturally loaded with vitamins, minerals, and dietary fiber. The protein and dietary fiber reduces your food cravings, improves digestion, and removes the toxins from the colon. Your metabolism will increase naturally when your hunger is reduced and gut health is improved. Moreover, lentils can help lower the risk of various diseases like obesity, diabetes, cancers, and cardiovascular disease.

10. Apple Cider Vinegar

Apple-Cider-Vinegar

Apple cider vinegar has gained a lot of popularity recently due to its effectiveness as a weight loss agent. The vinegar aids in boosting metabolism by lowering serum triglyceride levels, balancing the internal pH, and reducing BMI value.

Make it a habit to drink a glass of water with one teaspoon of apple cider vinegar first thing in the morning.

11. Whole Eggs

Eggs

Many consider egg yolks to increase their cholesterol levels. But the truth is that cholesterol levels increase when you consume too many trans fats and unhealthy fats. Egg yolks are actually a rich source of fat-soluble vitamins (A, E, D, K) and water-soluble (B and C) which are essential for proper growth and body function, including metabolism.

The high protein and essential amino acid content present in eggs may also help to improve stamina and exercise performance. So eating 1-2 whole eggs daily will give you more benefits than harm.

12. Celery

Celery Root

Celery is a unique food that actually contains fewer calories than the number of calories that get burned to digest and metabolize it. The cells have to work harder to break down the celery, which in turn peaks your metabolic rate. In a study with lab albino rats, scientists also found that celery extract had lipid-lowering abilities.

13. Garlic

Garlic

Garlic is a herb spice that provides many health benefits, along with enhancing the taste of dishes. Studies have found that garlic helps inhibit the fat synthesis genes, increases thermogenesis, and also improves insulin sensitivity. The powers of garlic can be mainly credited to the presence of allicin which is an active bio compound. These also help reduce blood pressure, lower risks of many types of cancer and protect you from the common cold.

14. Apple

apples

Apples are a rich source of antioxidants, flavonoids, and dietary fiber, that helps boost metabolic rate along with reducing inflammation, lowering LDL (bad) cholesterol, improving lipid profile and insulin sensitivity, and also fighting cancer.

Eating one apple every day will help you lose weight fast and naturally without needing to spend extra hours at the gym or letting go of your favorite foods.

15. Full-Fat Yogurt

Greek-Yogurt

Low-fat yogurt might seem like a healthy choice, but what actually helps is full-fat yogurt. Low-fat yogurt is deprived of most of the essential nutrients that are present in full-fat yogurt. Yogurt is a good source of good gut bacteria, which improves your digestion, controls your appetite, and regulates blood glucose levels. This will allow your cells to function at their optimum levels, and give a boost to your metabolism.

16. Coffee

fancy-coffee-drinks

Coffee is a great drink that improves your metabolism. It helps the oxidation of fat by increasing the metabolic rate of the body. In fact, studies have also found that caffeinated coffee works better in obese individuals than decaffeinated coffee. Limit yourself to two cups of black coffee per day and do not over-consume.

17. Mustard

Mustard seeds

Mustard, the flavor-rich spice/condiment that you put on sandwiches, hot dogs, or salads is also a good source of healthy fats. It accelerates fat breakdown which aids in boosting metabolism.

18. Goji Berries And Strawberries

Strawberries

Goji berries and strawberries are a rich source of nutrients that help flush out toxins, balance your body’s pH, increase fat oxidation, and induce thermogenesis. For people who are trying to lose weight by boosting metabolism, these berries are a considerably great choice. But do not overeat them as they can also spike your glucose levels. 

19. Citrus Fruits

Citrus Fruit

Citrus fruits are a rich source of vitamin C, a natural antioxidant that increases your immunity as well as activates the basic cell functions. Every citrus fruit, be it lime, lemon, clementine, tangerine, grapefruit, kiwi or pineapple are great for boosting your metabolism and shedding the fat.

Drinking a glass of warm water with the juice of a whole lime or half a lemon regularly will give you a lot of amazing health benefits. 

20. Herbs

Herbs

Most herbs that we add in foods, like oregano, cilantro,  thyme, rosemary, dill, and fennel have high antioxidant content. These antioxidants help boost the metabolic rate by fighting off the harmful effects of free radicals. You don’t have to shy away from adding a good amount of fresh or dried herbs to your dishes. Along with adding a great taste and a beautiful aroma, these herbs will also help you lose all the extra weight.

Conclusion

Conclusion

So these are the amazingly healthy foods that will help you boost your metabolism. Add them to your regular diet immediately. However, you will also need to make certain other changes in your lifestyle in order to effectively lose weight. You need to work out regularly and avoid taking too much stress. Make sure you avoid junk foods, eat only healthy foods, and eat at regular intervals without starving yourself.

Following all these steps might be a difficult task in the beginning. But you need to stay persistent and you will see great changes in your health.

  • Credit: Getty Images
  • Caption: Female and with an illustration on their abdomen of intestines with colourful bacteria. Beneficial gut microbiome