Make them into a breakfast pudding with yogurt, or sprinkle them into a smoothie or onto a salad. 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, adds Weiler, which may positively affect the metabolism.

Pair black beans with rice or quinoa for a complete meal. Weiler adds that lentils are also high in protein, which is why she recommends adding a spoonful to your next salad or casserole. Sweet potatoes are a source of soluble fiber, says Weiler, which aids metabolism by fueling the gut with diverse microbiota.

According to the USDA , one large potato also contains 3. Kimchi is a fermented cabbage condiment traditional to Korea. A single serving offers nearly every trace mineral your body needs, including protein, iron, magnesium, and zinc. Add a scoop to smoothies or water for a quick protein hit.

Avoiding animal products? Try soy or another plant-based protein powder. Of all the leafy greens, spinach boasts the highest protein content at almost 3 g per raw grams, per the USDA.

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 In fact, just one half of a cooked salmon filet boasts Quinoa and other grains like amaranth and buckwheat offer more protein than your typical side of rice. Weiler adds that quinoa, in particular, offers an iron boost as well.

Almonds contains magnesium involved in energy metabolism and metabolism. It also releases various enzymes including lipase that enhances the process. Research confirms that copper helps in burning fat.

Copper water can ease digestion process as it helps break down the accumulated fat. Have copper vessel water early in the morning. Copper can also boost energy production and improve metabolism. People on high protein diet may lose more weight than those who are not. Protein is an essential nutrient that increases metabolism through a process called the thermic effect of food TEF.

Include milk, eggs, paneer, soy, lentils in your diet to speed up your metabolism. You can add black pepper to salads, soups and curries to get your regular dose of piperine which has thermogenic properties. This means that it can rev up body's metabolic rate, leading to burning of more calories.

Drinking a warm glass of water every hour can increase your metabolism. If you are planning to lose weight, research supports you. A study found that switching from drinking cold water to hot water can aid weight loss.

Researchers found that having ml of water before a meal increased metabolism by 30 per cent. Adding a pinch of cinnamon in your green tea can help increase antioxidants which in turn aids metabolism. As per WebMd, an essential oil in cinnamon called cinnamaldehyde can help burn fat.

Engaging in regular physical activity can help boost metabolism. Having cardamom tea post lunch can be highly effective in boosting your metabolism. It also improves digestion and aids in the reduction of belly fat. Intermittent fasting has been found to be quite effective in boosting metabolism and losing weight.

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Your metabolism is responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells.

The higher your metabolic rate, the more calories you burn at rest. There are several evidence-based strategies that can help increase your metabolism to support weight management and overall health. This is called the thermic effect of food TEF. Protein causes the largest rise in TEF. Eating more protein can also reduce the drop in metabolism often associated with losing fat.

This is because protein helps prevent muscle loss, which is a common side effect of dieting. High-intensity interval training HIIT involves quick and very intense bursts of activity. If this type of exercise is safe for you, it can help indirectly speed up your metabolism.

Your muscle cells will burn energy at rest, which helps you burn fat and build muscle. This effect is believed to be greater for HIIT than for other types of exercise.

To get started, choose a modality, such as biking or running, that you are already familiar with. Mixing up your exercise routine and adding in a few high-intensity workouts can boost your metabolism and help you burn fat. Muscle is more metabolically active than fat.

Building muscle can help increase your metabolism to help you burn more calories each day, even at rest. Lifting weights can also help you retain muscle and counter the drop in metabolism that can occur during weight loss.

Lifting weights can help build and retain muscle. Higher amounts of muscle will result in a higher metabolism. Sitting too much can have negative effects on your health, partly because long periods of sitting burn fewer calories and can lead to weight gain.

However, stepping rather than standing resulted in greater improvements to lower systolic blood pressure and insulin resistance. If you have a desk job, try standing up and walking for short periods to break up the length of time you spend sitting down. You can also try going for walks during the day or invest in a standing desk.

In a study , researchers found that doing this resulted in reduced blood insulin and sugar. Sitting for a long time burns few calories and may negatively affect your health.

Try standing up or taking walks regularly or investing in a standing desk. Green tea and oolong tea help convert some of the fat stored in your body into free fatty acids, which may indirectly increase fat burning when combined with exercise.

However, some older research suggests that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people. Drinking green tea or oolong tea may affect your gut microbiome, which may be influencing the way your body breaks down fats, but research is mixed.

Peppers contain capsaicin , a compound that can boost your metabolism. For instance, one review evaluated the effects of capsaicin at acceptable doses. It predicted that eating peppers would burn around 10 additional calories per meal. Over 6. Alone, the effects of adding spices to your food may be quite small.

However, it may lead to a slight advantage when combined with other metabolism-boosting strategies. Eating spicy food could be beneficial for boosting your metabolism and help you maintain a moderate weight. However, the metabolism-boosting effect of spicy foods is quite small.

Lack of sleep is linked to a major increase in the chance of obesity. This could explain why many people who are sleep-deprived often feel hungry and may have difficulty losing weight or may gain weight. In a study , researchers also found that a lack of sleep for four nights or longer may slightly decrease how the body metabolizes fat.

Lack of sleep can affect the levels of your appetite-regulating hormones and may slightly affect how your body metabolizes fat, which may lead to weight gain. Research has shown that caffeine can trigger the body to release neurotransmitters like epinephrine , which helps regulate the way your body processes fat.

However, this effect may vary based on several factors. For instance, one study found that caffeine was more effective at increasing fat burning during exercise in individuals with a less active sedentary lifestyle in comparison with trained athletes. Drinking coffee can significantly increase your metabolism and may help you lose weight if that is your goal.

They may explore underlying causes and offer you a tailored plan. Managing any condition that slows down your metabolism, like hypothyroidism , can help make other efforts more productive. Jumpstarting your metabolism may also require you to change a few habits like a nutrient-dense diet with limited processed foods, regular physical activity , and optimum sleep hygiene that allows your body to rest and recharge.

You may also avoid doing things that slow down your metabolism like restricting too many calories or not doing any strength resistance training. Every body is different. Signs of a slow metabolism may vary individually but may include fatigue, digestive upset, not losing any weight despite your efforts, and easily gaining weight.

Only a healthcare professional may accurately assess your metabolism and the underlying causes of these symptoms. Restrictive diets may sometimes lead to a slow metabolism, among other health effects.

Although for weight loss and fat burning you do want to consume fewer calories than you burn, your body still needs to get enough fuel and nutrients to perform body functions. Instead of eating less, you may want to focus on nutritious foods and move more.

Foods that boost your metabolism typically include protein such as meat, dairy, or legumes. Read more about the 12 best foods to boost your metabolism. Learn about these and other foods you can eat before bed.

To lose weight, you need to create a calorie deficit. Develop Specialist Nutrition Knowledge With OriGym. Considered one of the metabolism boosting foods that are an all-round staple, eggs make a great option if you're looking for a food source that contains all of the fundamental nutrients. Not only are eggs low in calories, but they are an excellent source of protein, with g of eggs containing 13g of protein - this makes them a good choice for those looking to build muscle.

The thermic effect is essentially the amount of energy required to digest your food, in this instance, eggs use more energy than typical foods due to the high levels of protein. This kind of increase can be incredibly useful for those who desire to maintain muscle, whilst looking for the best foods to jumpstart metabolism.

High protein foods are known to reduce appetite and increase the feeling of fullness, so not only are eggs one of the best metabolism boosting breakfast foods, but they will keep you fuller for longer, reducing the risk of over-eating and snacking. For an in-depth guide on the health benefits of eggs, click here.

Another high protein food source on the list; chicken breast is a top choice for foods that increase metabolism and better yet, it can be easily incorporated into your everyday lifestyle.

Chicken breast is an excellent source of lean protein, which is protein without an override of accompanying fat.

In fact, one g serving of chicken breast contains 31g of protein. Again, the TEF thermic effect of food plays the primary role in supporting your metabolism increase.

Chicken uses up more energy in order to absorb, digest and process all of the nutrients, consequently burning more calories during this process. Chicken breast is a great muscle building food and is the healthiest cut of the bird, this is due to the lean nature of the breast in comparison to the other cuts that are lesser in nutritional value.

This indicates that if opting for chicken, the breast is best when it comes to a high protein diet and eating foods to increase metabolism. This is one of many metabolism boosting foods that contains all 9 essential amino acids as well as omega-3 fatty acids, which are great for cardiovascular health.

As we know by now, the role of protein in metabolism is significant, therefore a great benefit of avocado consumption is the 4g of protein per avocado. This is actually one of the highest volumes of protein that derive from a fruit.

Avocados are host to many polyunsaturated and monounsaturated fats, these in turn can help keep hunger at bay all the while boosting metabolism and encouraging fat loss. In a study published in the Nutrition Journal , it was discovered that participants who ate half an avocado in addition to their daily diet would refrain from unnecessary snacking.

Ultimately, avocados are one of the metabolism boosting foods that have benefits for near every dietary goal when consumed in moderation. Eating cold-water fish, such as those mentioned, increases resting metabolic rate RMR and fat loss.

This is thanks to the two omega-3 fatty acids EPA and DHA present in fish that play a role in regulating metabolism. EPA and DHA increase metabolism speed which can be measured by your metabolic rate thus, the higher your metabolic rate is, the faster you will lose weight and be able to maintain.

This has been proven by studies which determined adults who had taken 3g of fish oil a day for 12 weeks, saw an increase in metabolic rate by approximately 5. As well as being great examples of high metabolism boosting foods, fish are also linked to a reduced risk of heart disease, which is even more the reason why you should add them to your diet.

This may come as a surprise to some, but cottage cheese is another example of healthy foods to boost metabolism. When seeking out metabolism boosting foods, those with essential vitamins that assist optimal bodily function are a great choice, and cottage cheese is an example of this due to the levels of vitamins B6 and B12 within it, as well as minerals such as zinc, copper, and choline.

Additionally, cottage cheese is also low in both carbs and fat, yet high in protein, making it yet another excellent example of healthy foods that can boost your metabolism. As we already know, the more protein in a food, the more energy the body will need to break it down, equalling more calories which will be burned.

One g serving of cottage cheese contains approximately 28g of protein, an easy high protein addition to your meals. Not to forget that cottage cheese can be a part of a healthy diet if consumed in moderation, sticking to one serving per day can give you the benefits of metabolism boosting foods without adding too much calorific value.

Sticking with dairy, do you love a treat? Check out the best healthy ice creams for a low calorie sweet treat. Seaweed is an excellent source of iodine, which is a mineral that is required for thyroid hormone production, and overall proper function of the gland.

The relevance of this boils down to the thyroid hormones having many different functions and one of which being the regulation of your metabolic rate.

Consuming seaweed regularly can help you meet your iodine needs, and keep your metabolism running at the optimal rate. The reference daily intake of iodine for adults is around mcg per day, this can easily be met by eating several servings of seaweed per week.

The importance of keeping thyroid function at its peak is the ability to burn fat in order to provide energy and in turn, bumping up your metabolic rate. Not only this, seaweed also offers a supply of a compound called fucoxanthin, which is regularly featured in a number of high metabolism boosting foods.

Brown seaweed is particularly recommended for its presence of fucoxanthin, which is said to also have anti-obesity effects. It is suggested that the number of calories you burn is increased when you consume the compound, therefore seaweed is a great food to increase metabolism and assist in weight loss.

This is because as well as being amongst the many foods that boost metabolism, spinach is also host to an excellent source of vitamins A, C, and K, as well as minerals such as iron, manganese, and magnesium.

As well as its presence of multiple important minerals, spinach plays a significant role in moderating your blood pressure levels and most importantly, boosting your metabolism. The iron that is found in spinach is the main metabolism boosting factor, this is because iron assists oxygen transportation to the muscles.

This ultimately assists in optimal performance of the muscles and cells in the body, aiding efficient fat loss.

With all this in mind, spinach is a great addition to a metabolism-boosting foods diet for fat loss reasons. Tempeh is rich in nutrients and is a great source of minerals, such as iron, magnesium, manganese, and calcium.

The thyroid will have optimal function thanks to the iron meanwhile; the high protein will sustain a healthy metabolism by burning more calories during the process of digestion and absorption.

It is a great option for vegans and vegetarians to receive all the mentioned health benefits and nutrients which they may otherwise find difficult to achieve. Further, due to the tempeh being formed from fermented soybeans, it contains probiotics - live microorganisms which are said to improve immunity and promote a healthy gut.

So, not only is tempeh a great example of foods that help metabolism, but it has many other health benefits too. Chickpeas are another excellent example of foods that increase metabolism that you can add to your everyday diet. One of the many benefits of chickpeas is their impact in preventing unnecessary snacking outside of meals.

This comes as a result of the level of protein and fibre which is said to have properties which help keep your appetite under control.

Chickpeas, also known as garbanzo beans, are a member of the legume family and are packed with nutrients. One 28g serving of these little beans contains just 46 calories, 8g of carbs, and 3g of protein. The protein and fibre work synergistically to slow digestion, which helps promote feelings of fullness, all the while protein may also increase levels of appetite-reducing hormones in the body.

In fact, these effects of the fibre and protein in chickpeas may lower your calorie intake throughout the day due to the fullness that is felt after consumption. One study on females compared eating g of chickpeas to two slices of bread; those who ate the chickpeas saw a significant decline in appetite in comparison to the latter.

Almonds deliver massive amounts of nutrients, these edible seeds are a great source of vitamin E, manganese, and magnesium; all the while being packed with antioxidants.

These can help protect against oxidative stress, a concern that can damage molecules in your cells and contribute to ill health including inflammation and diseases.

As one of the metabolisms boosting foods that contains high levels of protein, the process of consumption equalises to more calories burnt during the breakdown in digestion.

Not only this, but due to the sheer amount of protein and fat, you stay feeling fuller for longer after eating. Further, the aforementioned vitamin E and magnesium also play a part in the functioning of your metabolism too.

This is due to the reliance of these elements to produce energy and therefore, encouraging an efficient process of food breakdown leading to the formation of vital energy sources.

Lemons are yet another great example of some healthy foods to boost metabolism that are easy to incorporate into your daily diet. They are one of the metabolism boosting foods that can actually increase your metabolic rate which allows for more calories to be burnt, and ensures that less fat is stored.

These citrus fruits also contain a nutrient called limonin; this helps support phases one and two of liver detoxification.

Not to forget that by being one of the foods to boost metabolism, it is of course packed with nutritional benefits; infact, lemons are an excellent source of vitamin C. Lacking in energy? Take a look at the best vitamins for energy here for some advice.

Become a Personal Trainer with OriGym! The body needs iron to complete its calorie-burning processes efficiently, this is because iron facilitates oxygen flow throughout the body which in turn, helps increase energy and metabolism efficiency; so, this is when lentils come in handy.

The high levels of protein and fibre found in this food will also go a long way towards helping out with digestion. In fact, lentils have the highest level of protein, by weight, of any plant-based food. The high levels of protein and fibre will also ensure that you stay feeling fuller for longer too, so snacking in between meal times will be a thing of the past once you add these legumes to your daily diet.

As far as fast metabolism foods go, the super-effective lentils are definitely up there with the best. Ever thought about becoming a nutritionist? Check out our tips before you start searching:.

Whilst it might not technically be food, coffee is definitely a worthy addition to this list of foods that increase metabolism. This is because drinking coffee can actually have a lot of positive benefits on your health, and the drink is regularly recommended as a fat-burning supplement.

This is because caffeine, the main stimulant found in coffee, fuels the nervous system. This goes on to send signals to the fat cells instructing them to break down, and It does this by increasing the levels of the hormone epinephrine in the blood.

This means that caffeine alone can upsurge the number of calories you burn whilst you are resting; however, it is important to note that the effect is less pronounced in people who are obese.

Overall, though technically not a food, coffee is undoubtedly an element that can enhance metabolism. Apples are another example of great metabolism boosting foods that are budget friendly and super accessible.

Apples are one of the foods that increase metabolism with incredible nutritional benefits. One medium-sized apple g has heaps of useful vitamins such as; C, K, A, E, B1, B2, B6, copper, potassium, and manganese.

The important factor for metabolism is v itamin K, this metabolizes protein and enhances a healthy blood flow. The metabolization is simply the cycle of breaking down protein; also known at catabolism.

Apples also contain a source of soluble fibre called pectin. This fibre absorbs water and swells into a jelly-like substance in the body, this then encourages slow absorption of glucose into the bloodstream; which is thought to have a positive impact on fat metabolism too.

This is useful as visceral fat belly fat can be dangerous as it surrounds nearby organs and can stop them from working properly. Some other effective foods for boosting metabolism are sweet potatoes; healthy and nutritious, sweet potatoes are a great source of vitamins, minerals, and fibre.