When you are looking to improve your metabolic health, there are certain foods and drinks that you should consume. Those with naturally higher metabolism tend to be thinner than others, even if they eat unhealthily. For everyone else, though, it is essential to avoid unhealthy foods and stick with foods that help improve your metabolism.
Your metabolism determines the way that your body burns fuel for energy. Increasing your metabolism can help you burn more calories, lose weight, or maintain your current weight.
A healthy metabolism helps with eliminating unwanted body fat, helping you feel better and look the way you want. It also can boost your energy, helping you with productivity and easing fatigue.
A diet rich in protein, iron, zinc, and selenium is the best for boosting your metabolism. Staying hydrated is essential, as well, because your body needs it to function properly. If you need ideas for foods and drinks that improve metabolic health, there are plenty to choose from.
24 Foods That Improve Metabolic Health
Try eating these things to support a healthy metabolism.
Having eggs for breakfast is one of the smartest things you can do. They fill you up and speed up your metabolism in the process thanks to their high protein content. Avoid frying them too often, however, and opt for hard-boiled eggs, instead.
Hard-boiled eggs make a perfect snack, too. They will fill you up between meals and give your metabolism a boost.
Legumes are high in protein and offer a wide variety of food options. They include the following:
In addition to the high protein amount, legumes also contain high amounts of dietary fiber. Your body will use stored fat as energy, helping you get rid of unwanted body fat. Plus, legumes contain amino acids that increase the number of carbs your body burns.
Studies show that consuming a diet rich in legumes and pulses increases metabolism immensely. The study also shows that those who consumed the diet for eight weeks lost 1.5 times more weight than others.
3. Brazil Nuts
Rich in selenium, brazil nuts are the perfect snack for boosting your metabolism. Brazil nuts also contain protein, boosting the benefits to your metabolism. These nuts also help maintain healthy cholesterol levels, which can prevent things like metabolic syndrome.
Seeds are rich in protein and can be eaten as a snack or used on top of other foods. They will help you stay full while boosting your metabolism. Plus, seeds are an easy snack to take with you in the car or to work.
5. Chili Peppers
Increasing the amount of capsaicin that you consume will boost your metabolism. Capsaicin is a chemical that is found in chili peppers, and it helps burn fat and calories. This chemical also reduces your appetite and makes you feel full longer.
The caffeine in coffee can boost your metabolic health and help you burn more calories. It also increases the speed that your body burns fat and the effectiveness of your workout. Remember that adding cream and sugar to your coffee can interfere with the benefits as it increases the calorie content.
Caffeinated tea and the catechins found in it can boost your metabolism. Oolong and green tea help you burn more calories, use stored fat for energy, and increase your body’s fat-burning rate. These benefits are present when you are resting, too, making them even better.
8. Ginger and Cayenne Pepper Spices
Some spices, such as ginger and cayenne pepper, can boost your metabolism. You can add ginger to your drinks to give yourself a boost, and hot drinks even decrease your appetite.
Add cayenne pepper to your meals to help burn unwanted body fat. You can add it to meals that are high-fat to help negate the fat content.
Cocoa stimulates the use of stored fat for energy and speeds up the process. This is especially true for those who consume high-fat diets. It’s a delicious addition, and it is healthy to top it off.
10. Apple Cider Vinegar
Apple cider vinegar increases the amount of fat your body burns for energy. It is especially beneficial for reducing belly fat. Apple cider vinegar also makes you feel full longer.
Don’t consume more than two tablespoons of apple cider vinegar a day, though. Going over that amount can result in negative side effects.
11. Coconut Oil
Coconut oil is beneficial for many things, metabolic health being one of them. This type of oil is turned into energy, making it unlikely to be stored as fat. It also increases the rate at which you can burn fat and can help reduce your waist size.
12. Water (technically not foods)
The best drink you could consume is water. Drinking water boosts your metabolism because your body has to heat the water to body temperature. With all the extra work, you are sure to burn more calories.
The colder the water is, the better the metabolism boost will be. You will experience a burst of energy, and your body will burn more fat.
Your thyroid must be functioning correctly to regulate your metabolic rate, and seaweed helps with that. As a source of iodine, seaweed keeps your thyroid healthy and helps improve your metabolism. It helps increase the number of calories you burn each day, so make it a regular part of your diet.
You will be relieved to know that you don’t have to eat slimy, wet seaweed. Dried seaweed is found in grocery stores and is a salty, crunchy snack.
15. Whole Grains
Instead of eating white bread and pasta, switch to whole grain versions. Whole grains have lots of fiber to speed up your metabolism, helping you burn more calories and fat.
Packed full of fiber and protein, flaxseed increases your metabolism and can keep you full in between meals. You can add flaxseed to your smoothies or oatmeal in the morning to start on the right track.
Flaxseed also contains many other nutrients and vitamins which will help your body function properly. When your body is working the way that it should, your metabolic health will improve, too.
17. Leafy Greens
Leafy greens are packed full of vitamins, nutrients, and antioxidants, speeding up your metabolism. You can add it to your smoothie or use kale, spinach, or other leafy green vegetables in a salad.
19. Broccoli and other cruciferous foods
Broccoli contains glucoraphanin, which can essentially reset your metabolism. It also lowers blood fat levels and helps you burn more calories.
20. Citrus Fruits
Citrus fruits are low in sugar and have antioxidants, making them a healthy option for improving your metabolism. They speed up the rate at which your body burns fat, and you will burn more calories throughout the day.
All citrus fruits are rich in Vitamin C, meaning they provide the metabolic benefits mentioned before. Lemons and grapes both aid in digestion, as well, offering an added weight-loss benefit.
Lemons are easy to incorporate into your diet and will improve your metabolic health. You can squeeze lemon over a salad or in your water. It also goes well in meals and adds a nice citrusy flavor.
Grapefruit is another great option because, in addition to speeding up your metabolism, it also contains insulin. The insulin helps your body process foods better, further aiding in metabolic health.
Including garlic in your diet increases your metabolism and helps you burn more calories. Garlic also helps slow the fat production in your body while making you less hungry throughout the day.
Since it is high in fiber and low in calories, celery offers many benefits for your metabolism. Your body will have to work harder to process and digest the fiber, boosting the rate your body burns calories and fat.
23. Greek Yogurt
Greek yogurt contains protein and calcium, both of which boost your energy and help your body digest food. You can eat it with fruit, or you can use it in place of sour cream in your favorite dishes.
Many types of fish contain omega-3 fatty acids and oils that fight off leptin, a hormone that interferes with metabolism. More specifically, leptin slows down your metabolism and causes weight gain. On the other hand, the omega-3 fatty acids and oils help you process and absorb food more quickly.
Many foods can improve your metabolic health, and it is easy to incorporate them into your diet. With so many options, you are sure to find plenty that you enjoy. Whether you are looking to lose weight or if you want to maintain a healthy weight, these foods will help.
Make sure you are eating healthy, nutritious foods and staying hydrated to maintain a healthy metabolism. Try some of these different foods to improve your metabolic health and regularly implement the ones you enjoy.