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Best 10 Foods to Boost Metabolism

If you are looking to lose weight and increase energy then here’s how.


Metabolism is the rate at which the body burns calories and carries out other essential processes.

Certain foods contain specific nutrients that increase the body’s metabolism and by boosting your metabolic rate, you may be able to shed excess weight and reduce their risk of obesity and related health issues.

Ten of the best metabolism boosting foods 

1. Eggs are rich in protein and protein-rich foods are amongst the best options for boosting metabolism.

A single large  hard-boiled egg contains 6.29 grams (g), making them an ideal choice for people who want to speed up their metabolism.



2. Flaxseeds are seeds that contain protein, vitamins, and other key nutrients.


A 2019 study on mice indicates that flaxseeds may boost metabolism and this is probably because they contain good amounts of fibre and protein, along with essential omega-3 fats, antioxidants, and other essential nutrients.


Studies suggest that flaxseeds and their nutrients may also help treat or protect against: arthritis, autoimmune diseases, cancer, cardiovascular disease, diabetes, neurological disorders and osteoporosis.

3. Lentils are another functional food that may reduce the effects of metabolic syndrome.


They may also increase metabolism because they are rich in protein and also contain good amounts of fibre to feed beneficial bacteria in the gut.

4. Chilli peppers contain a compound called capsaicin which studies suggest can boost metabolic rate and help weight loss by encouraging a feeling of fullness.


A study published in 2012 indicated that capsaicin helps the body to burn approximately 50 extra calories each day.



5. Ginger increases body temperature and metabolic rate, and helps control appetite.

A 2018 review of studies found that the spice may help to reduce body weight and fasting glucose levels while increasing high-density lipoprotein (HDL), or “good” cholesterol.





Other proposed health benefits of green tea include: anti-inflammatory effects, antioxidant properties, antimicrobial activity, anticancer effects and benefits for heart and oral health.

7. Coffee can stimulate metabolism thanks to its caffeine content.

Research reports that caffeine intake has a stimulating effect on energy expenditure and can lead to increased metabolism. However, too much caffeine is definitely not helpful so limit consumption


8. Brazil nuts are one of the richest sources of selenium, a mineral that is essential for metabolism, reproduction, and immune function. They also contain protein and healthful fats to make you feel fuller.



Avoid eating too many as this can cause selenium toxicity and the recommended upper limit of selenium intake at 400 mcg.


9. Broccoli may benefit metabolism because it contains a substance called glucoraphanin.



 10. Dark, leafy green vegetables contain iron, which is essential for metabolism.

Spinach, kale, and other leafy green vegetables may boost metabolism thanks to their iron content and it is an essential mineral for metabolism, growth, and development.

To increase the body’s absorption of this type of non-animal iron eat them with a source of vitamin C — such as lemon or tomatoes.


Helpful tips to boost metabolism

You can see that a slow metabolic rate leads to some increase round the waist and at menopause that is sadly all too common so check your hormone balance as progesterone can help with hormonal weight gain.

Fluid intake is also critical and according to one small-scale study, drinking an extra 1,500 milliliters (ml) of water daily can decrease body weight and BMI in some people who are overweight.  Sleep

Getting enough sleep is essential for metabolism and overall health as a lack of sleep may be contributing to the trend of increasing obesity and diabetes, which are consequences of metabolic syndrome.

Strength and resistance training may not sound like your thing but lifting weights regularly allows people to gain and retain muscle mass and to burn fat.


Menopause and Weight Gain

Variation not moderation is the key to weight loss