You likely know by now that if you’re looking to lose weight or improve your health, it’s not a one-step process. There are different steps you need to take and changes you need to make across various facets of your lifestyle, from what you eat to how you move to how you sleep and manage stress. While some of these changes may be more difficult to make than others, one super simple step you can take is to add more metabolism-boosting foods to your plate.
Your metabolism is like “an intricate tapestry,” said Mary Weiler, Ph.D., R.D.N., a retired nutrition scientist. Interweaving factors affect it—many of which you can’t control, including genetics and stress—but one that you can control is diet. At its core, metabolism is the chemical process that converts food and drink into energy or, more simply put, burns calories, explained Weiler. It also aids in building and repairing tissues and eliminating waste, added Dan LeMoine, board-certified nutrition consultant, co-founder of Re:Vitalize Weight Loss and Wellness, and author of Fear No Food.
Meet the experts: Mary Weiler, Ph.D., R.D.N., a retired nutrition scientist; Dan LeMoine, board-certified nutrition consultant, co-founder of Re:Vitalize Weight Loss and Wellness, and author of Fear No Food; Marjorie Nolan Cohn, M.S., R.D., L.D.N., owner of MNC Nutrition in New York City.
Here, discover the nutrients you should be prioritizing to support a healthy metabolism, plus a variety of tasty metabolism-boosting foods and how to add them to your diet.
Nutrients that boost metabolism
Certain nutrients—including protein, fiber, iron, and more—work differently to kick metabolism into high gear, Weiler said. The energy required to digest protein is more than that needed to process other nutrients, namely carbohydrates and fat. As such, Weiler explained, prioritizing lean proteins at every meal may aid in burning more overall calories, therefore increasing metabolism. Generally, “aim for 25 to 30 grams (g) of protein at every meal,” she adds. Additionally, the type of soluble fiber known as prebiotics feeds the “good” bacteria in your gut by passing through your digestive tract without breaking down. “The beneficial bacteria in your gut can then feast on the soluble fiber and turn it into usable energy,” Weiler explained, which may boost metabolism. In that same vein, fermented, probiotic-rich foods also provide the gut with the aforementioned “good bacteria,” and may be additionally helpful in keeping all systems running optimally, she continued.
Finally, Weiler said iron is crucial to maintaining a steady calorie burn. “It acts as a catalyst for enzyme reactions, which help the body break down larger, complex molecules for fuel,” she said. “When we’re mildly deficient in iron, one of the first side effects is sluggishness or lethargy, and our metabolism slows.”
Foods that boost metabolism
Consider incorporating more of these metabolism-boosting foods into your diet on a daily basis. “You won’t be able to change your metabolism overnight,” Weiler said. “But you can improve it with a well-balanced diet, physical activity, and proper sleep.”
1. Milk
Whole milk is a great source of bone-building calcium in addition to providing 8 g of protein per cup, according the United States Department of Agriculture (USDA). Consider adding a splash to your coffee in the morning in place of skim.
2. Avocado
The protein in this fruit contains all nine essential amino acids, plus heart-healthy omega-3 fatty acids. It’s also been researched as a food that supports weight loss, and therefore metabolism, especially when it’s part of a good-for-you eating plan like the Mediterranean diet.
3. Cheese
Cheese can be a part of a healthy diet, as long as you don’t overindulge. A cup of cheddar has around 25 g of protein—pair it with an apple for a satisfying afternoon snack or sprinkle some over a salad.
4. Tempeh
It’s not always easy to get enough protein if you follow a plant-based diet, and tempeh is a great solution—a three-ounce serving delivers 18 g of protein. Plus, its nougat-like texture makes tempeh a smart stand-in for meat. Sauté or crumble cooked tempeh over salads.
5. Flaxseeds
Flaxseeds are an excellent source of soluble fiber that help the gut microbiome, Weiler said, and therefore potentially support metabolism. They’re also a viable source of protein. Make them into a breakfast pudding with yogurt, or sprinkle them into a smoothie or onto a salad.
6. Beans
Beans are a plant-based protein, and many varieties, such as lima beans, are also a source of soluble fiber. As such, they slow the glycemic response, or the rate at which sugar reaches the bloodstream, added Weiler, which may positively affect the metabolism. Pair black beans with rice or quinoa for a complete meal.
7. Lentils
Registered dietitian Marjorie Nolan Cohn, M.S., R.D., L.D.N., owner of MNC Nutrition in New York City, reaches for prebiotic foods like lentils because they don’t break down in the GI tract. “This process creates beneficial fatty acids that can block the body’s ability to burn carbs, so it uses stored body fat and recently consumed fat as fuel instead,” she explained. Weiler added that lentils are also high in protein (18 g per cup), which is why she recommended adding a spoonful to your next salad or casserole.
8. Sweet potatoes
Sweet potatoes are a source of soluble fiber, said Weiler, which aids metabolism by fueling the gut with diverse microbiota. According to the USDA, one large potato also contains 3.62 g of protein.
9. Greek yogurt
Thick, creamy Greek yogurt is an ideal way to start your day with a high-protein breakfast that’s great with fruit and granola. As a fermented food, it also checks Weiler’s box as a probiotic metabolism booster. “The probiotics convert fiber to byproducts called short chain fatty acids,” she explained, which are “the preferred food for our gut cells.” This helps digestion happen more efficiently and may then positively impact metabolism.
10. Walnuts
One cup of chopped walnuts is the ideal on-the-go snack—it’s filling, it’s not messy, and it provides your body with nearly 18 g of protein in just a few chomps.
11. Kimchi
Kimchi is a fermented cabbage condiment traditional to Korea. It’s chock full of probiotics, which, like those in yogurt, contribute to an optimally-functioning gut and therefore, metabolism, said Weiler.
12. Edamame
A single serving offers nearly every trace mineral your body needs, including 12 g of protein, metabolism-supporting iron, magnesium, and zinc.
13. Whey protein
Add a scoop to smoothies or water for a quick protein hit. Avoiding animal products? Try soy or another plant-based protein powder. If you’re looking for a brand recommendation, Weiler suggested on-the-go protein drinks like Ensure Max Protein, “which has 30 grams of protein and 1 gram of sugar in one serving to help build muscle and satisfy hunger,” she said.
14. Spinach
Of all the leafy greens, spinach boasts the highest protein content at almost 3 g per 100 raw grams, per the USDA. Weiler added that it’s a good way to get your iron in, but suggests pairing it (and other vegetable iron sources) with vitamin C-rich foods such as orange juice, “which can help increase iron bioavailability, or absorption.”
15. Tofu
Made from soybeans, this low-cal, versatile protein will take on any flavor you season it with, from sweet to salty to spicy. It packs 21.8 g of protein per half-cup, per the USDA, and is a decent source of fiber, too.
16. Salmon
Whether it’s salmon, halibut, or tuna, seafood is a great catch, said Weiler, because it’s high in protein. In fact, just one half of a cooked salmon filet boasts 39. 3 g.
17. Quinoa
Quinoa and other grains like amaranth and buckwheat offer more protein than your typical side of rice. Weiler added that quinoa, in particular, offers an iron boost as well.
18. Cayenne pepper
“The compound capsaicin that’s in cayenne pepper can temporarily increase metabolism and promote fat burning,” said LeMoine. Research supports this claim: One 2018 study published in BMC Obesity found that participants who took supplemental cayenne compared to a placebo saw a decrease in body fat percentage after 12 weeks.
19. Chickpeas
Chickpeas are another tasty, plant-based protein option: Roast them as a snack, throw them on a salad, or toss them in the food processor to make homemade hummus.
20. Coffee
The caffeine in coffee and tea can help stimulate energy expenditure and jumpstart the fat-burning process, also called lipolysis—leading to increased metabolism, Weiler explained. “However, overdoing caffeine can also be harmful to your health,” she warned. “According to the Dietary Guidelines for Americans, it’s safe to consume a maximum intake of 400 milligrams of caffeine per day. The optimal number will vary person to person.” One cup of coffee typically contains up to 96 mg of caffeine.
21. Eggs
However you prepare them, eggs are smart fuel for muscles. A large hard-boiled egg contains 6.3 g of protein, per the USDA.
22. Chicken breast
A family favorite that can easily be paired with any side or salad, a roasted half-breast scores a whopping 26.7 g of protein with minimal fuss. Plus, you can season it with virtually any combination of herbs and spices for a tasty meal.
23. Hemp seeds
Sprinkle protein-packed hemp seeds on cereal, smoothies, or on top of salads for an added crunch. Just three tablespoons deliver 9.48 g of protein, per the USDA.
24. Oats
“Oats are a whole grain rich in fiber, which can support digestion and help maintain stable blood sugar levels,” said LeMoine, which supports a healthy metabolism.
25. Cottage cheese
Weiler recommended cottage cheese mixed with berries or pineapple as a high-protein breakfast or snack option. Word of warning: Cottage cheese can be high in sodium, so read labels carefully.
26. Pumpkin seeds
Pumpkin seeds are rich in magnesium and iron, and one cup contains 13.7 g of protein. Sprinkle them on your yogurt or salad or enjoy as a snack.
27. Beef
As most of us know, beef is a good go-to for protein. However, we suggest limiting yourself to one or two servings a week—it’s high in saturated fat, which may have a negative impact on heart health, according to the American Heart Association.
28. Ginger
“Adding ginger to your diet may help boost metabolism and improve digestion, leading to increased calorie burning,” said LeMoine. Blend it into a smoothie or green juice, or mince it to season a stir fry.
29. Grapefruit
“Eating grapefruit is often associated with weight loss due to its fiber content and potential impact on insulin levels,” said LeMoine. Insulin is a hormone that is closely interlinked with metabolism—according to the National Library of Medicine, suboptimal levels can inhibit the fat-burning process.
30. Coconut oil
“Medium-chain triglycerides (MCTs) in coconut oil may increase metabolic rate compared to other fats,” LeMoine said. Consider using it as a cooking oil for stir-fry or adding a spoonful to a smoothie.
31. Mushrooms
Certain mushroom varieties, like shiitake and oyster mushrooms, “may have metabolism-boosting properties,” said LeMoine. There is some belief that this may be due to their anti-inflammatory nature, but research is limited.