What to Eat (and Avoid) to Boost Your Metabolism

Metabolism is the process by which your body converts food into energy. It affects how many calories you burn, how much fat you store, and how energetic you feel. Some people have a naturally fast metabolism, while others have a slower one. But did you know that you can influence your metabolism by choosing the right foods?

In this blog post, we will explore some of the best and worst foods for boosting your metabolism, and answer some frequently asked questions about this topic. By the end, you will have a better understanding of how to optimize your diet for a healthy and efficient metabolism.

The 11 Best Foods to Boost Your Metabolism

According to Healthline, these are some of the foods that can increase your metabolic rate, either by increasing the thermic effect of food (TEF), which is the number of calories your body needs to digest, absorb, and process the nutrients in your meals, or by supporting the function of your thyroid gland, which regulates your metabolism.

• Protein-rich foods: Foods high in protein, such as lean meat, fish, eggs, dairy, beans, legumes, nuts, and seeds, can increase your TEF by 15–30%, compared with 5–10% for carbs and 0–3% for fats. Protein also helps preserve your muscle mass, which burns more calories than fat, and keeps you fuller for longer, which can prevent overeating.
• Mineral-rich foods: Foods rich in iron and selenium, such as meat, seafood, legumes, nuts, and seeds, are essential for your thyroid gland to produce enough hormones that regulate your metabolism. A deficiency in either of these minerals can slow down your metabolism and cause fatigue, weakness, and weight gain.
• Chili peppers: Chili peppers contain capsaicin, a chemical that can boost your metabolism by slightly increasing the rate at which your body burns calories. Capsaicin may also help reduce your appetite and calorie intake, especially from carbs. A review of studies found that consuming at least 2 mg of capsaicin directly before each meal can have this effect.
• Coffee: Coffee is a popular stimulant that can increase your metabolism by 3–11%, depending on the dose and individual response. Coffee can also enhance your physical and mental performance, and may lower your risk of type 2 diabetes, Parkinson’s disease, and Alzheimer’s disease.
• Tea: Tea, especially green tea, is another beverage that can boost your metabolism and fat burning. Green tea contains caffeine and catechins, antioxidants that can increase your energy expenditure by 4–5% and your fat oxidation by 10–16%. Green tea may also have anti-inflammatory, anti-cancer, and brain-protective effects.
• Beans and legumes: Beans and legumes, such as lentils, chickpeas, black beans, and kidney beans, are high in protein, fiber, and resistant starch, which can increase your TEF and promote a healthy gut microbiome. A healthy gut microbiome can influence your metabolism by producing short-chain fatty acids (SCFAs), which can help regulate your blood sugar, appetite, and fat storage.
• Ginger: Ginger is a spice that can increase your metabolism and fat burning by enhancing the thermogenesis and lipolysis processes in your body. Ginger can also help lower your blood sugar, cholesterol, and inflammation levels, and improve your digestion and blood circulation.
• Cacao: Cacao, or raw chocolate, is a rich source of antioxidants, flavonoids, and caffeine, which can boost your metabolism and mood. Cacao can also stimulate the production of nitric oxide (NO), a molecule that can improve your blood flow and oxygen delivery to your muscles and organs.
• MCT oil: MCT oil, or medium-chain triglyceride oil, is a type of fat that is quickly absorbed and metabolized by your liver, unlike other fats that take longer to digest and are stored as fat. MCT oil can increase your metabolism by 5–12%, and may also help reduce your appetite, body weight, and waist circumference.
• Water: Water is essential for every metabolic process in your body, and drinking enough water can increase your metabolism by 10–30% for about an hour. Water can also help you stay hydrated, which can prevent fatigue, headaches, and cravings. Drinking water before meals can also help you eat less and lose weight.
• Seaweed: Seaweed is a type of algae that is rich in iodine, a mineral that is needed for your thyroid gland to produce enough hormones that regulate your metabolism. Seaweed also contains fucoxanthin, a pigment that can increase your metabolism and fat burning, especially in your abdominal area.

The 11 Worst Foods to Slow Down Your Metabolism

According to Everyday Health, these are some of the foods that can decrease your metabolic rate, either by causing inflammation, hormonal imbalances, insulin resistance, or oxidative stress in your body, or by reducing your muscle mass, which burns more calories than fat.

• Sugary drinks: Sugary drinks, such as soda, juice, sports drinks, and energy drinks, are loaded with added sugar, which can spike your blood sugar and insulin levels, and lead to weight gain, diabetes, and metabolic syndrome. Sugary drinks can also increase your appetite and cravings, and reduce your water intake, which can affect your metabolism.
• Refined carbs: Refined carbs, such as white bread, pasta, rice, and pastries, are stripped of their fiber, vitamins, and minerals, and have a high glycemic index, which means they raise your blood sugar and insulin levels quickly. This can cause inflammation, insulin resistance, and fat storage, and lower your metabolism.
• Processed foods: Processed foods, such as chips, cookies, crackers, candy, and frozen meals, are high in calories, fat, sugar, salt, and additives, and low in nutrients and fiber. These foods can cause inflammation, oxidative stress, and hormonal imbalances in your body, and impair your gut health, which can affect your metabolism and immune system.
• Trans fats: Trans fats, or partially hydrogenated oils, are a type of fat that is artificially created by adding hydrogen to vegetable oils. Trans fats are found in some margarines, shortenings, baked goods, fried foods, and snack foods. Trans fats can increase your bad (LDL) cholesterol and lower your good (HDL) cholesterol, and increase your risk of heart disease, stroke, and diabetes. Trans fats can also interfere with your metabolism by affecting the function of your cells and hormones.
• Alcohol: Alcohol is a toxin that your body has to metabolize and eliminate. This process can slow down your metabolism by diverting your liver from its other functions, such as burning fat and regulating blood sugar. Alcohol can also increase your appetite and lower your inhibitions, which can lead to overeating and weight gain.
• Artificial sweeteners: Artificial sweeteners, such as aspartame, sucralose, and saccharin, are synthetic substances that are used to replace sugar in some foods and beverages. Artificial sweeteners may have zero or very few calories, but they can still affect your metabolism by altering your gut microbiome, which can influence your blood sugar, appetite, and fat storage. Artificial sweeteners may also increase your cravings for sweet foods, and make you less satisfied with natural sources of sweetness, such as fruits.
• Low-fat foods: Low-fat foods, such as fat-free yogurt, cheese, and salad dressing, may seem like a good choice for weight loss, but they can actually harm your metabolism. Low-fat foods are often high in sugar, salt, and additives, which can cause inflammation, insulin resistance, and fat storage. Low-fat foods can also deprive you of the healthy fats that your body needs for optimal metabolism, such as omega-3 fatty acids, which can reduce inflammation, improve your brain function, and regulate your hormones.
• Soy products: Soy products, such as tofu, tempeh, soy milk, and soy sauce, are high in protein, fiber, and antioxidants, and can have some health benefits, such as lowering your cholesterol and blood pressure. However, soy products also contain phytoestrogens, plant compounds that can mimic the effects of estrogen, a female hormone, in your body. Phytoestrogens can interfere with your thyroid function, which can affect your metabolism and cause weight gain, fatigue, and mood swings. Soy products can also affect your absorption of iodine, a mineral that is needed for your thyroid gland to produce enough hormones that regulate your metabolism.
• Gluten: Gluten is a protein that is found in wheat, barley, rye, and some oats. Gluten can cause digestive problems, inflammation, and autoimmune reactions in some people, especially those who have celiac disease or gluten sensitivity. Gluten can also affect your metabolism by impairing your absorption of nutrients, such as iron, zinc, and selenium, which are essential for your thyroid function and energy production.
• Dairy products: Dairy products, such as milk, cheese, yogurt, and butter, are high in calcium, protein, and probiotics, which can have some health benefits, such as strengthening your bones, muscles, and immune system. However, dairy products can also cause inflammation, bloating, gas, and acne in some people, especially those who are lactose intolerant or allergic to dairy. Dairy products can also affect your metabolism by increasing your insulin levels, which can promote fat storage and weight gain.
• Red meat: Red meat, such as beef, pork, and lamb, is high in protein, iron, and zinc, which can support your metabolism and muscle mass, which burns more calories than fat. However, red meat can also increase your risk of heart disease, stroke, and cancer, and cause inflammation and oxidative stress in your body, which can affect your metabolism and immune system. Red meat can also contain hormones and antibiotics, which can disrupt your endocrine system and metabolism.

FAQs About Metabolism and Diet

Here are some of the most common questions that people have about metabolism and diet, and their answers.

• Q: What is the best way to measure your metabolism?
• A: The best way to measure your metabolism is by calculating your basal metabolic rate (BMR), which is the number of calories your body burns at rest. You can use online calculators or formulas to estimate your BMR, based on your age, weight, height, and gender. However, these methods are not very accurate, as they do not account for your body composition, activity level, and other factors that affect your metabolism. A more accurate way to measure your metabolism is by using a device called a metabolic analyzer, which measures your oxygen consumption and carbon dioxide production, and calculates your BMR and your respiratory quotient (RQ), which indicates the type of fuel your body is using (carbs, fats, or proteins). However, these devices are expensive and not widely available.
• Q: How much does your metabolism change with age?
• A: Your metabolism tends to decline with age, due to several factors, such as hormonal changes, muscle loss, and reduced physical activity. According to Harvard Health, your BMR decreases by about 2% per decade after age 20, and by about 5% per decade after age 40. This means that you need fewer calories to maintain your weight as you get older, and you are more likely to gain weight if you do not adjust your calorie intake and activity level accordingly.
• Q: Can you speed up your metabolism permanently?
• A: No, you cannot speed up your metabolism permanently, as your metabolism is influenced by many factors that are beyond your control, such as your genetics, age, gender, and hormones. However, you can increase your metabolism temporarily, by choosing the right foods, drinks, and supplements, and by engaging in physical activity, especially strength training, which can increase your muscle mass and your BMR. You can also avoid foods, drinks, and habits that can slow down your metabolism, such as sugary drinks, refined carbs, processed foods, trans fats, alcohol, artificial sweeteners, low-fat foods, soy products, gluten, dairy products, and red meat. By following these tips, you can optimize your metabolism and improve your health and weight.