If you are looking for a way to maintain your healthy body weight or burn unwanted body fat, then you need foods that will boost your metabolism. By boosting your metabolism, your body will burn more calories. This can help you stay in shape, avoid obesity, and guard against a number of major health problems.
I remember when I was trying to lose weight and get in shape, I was looking for foods that could help me boost my metabolism. I was shocked at how many options there were. Check out the top ten meals and snacks that increase metabolism!
The below includes metabolic meal snacks you can buy online and whole foods.
1. Eggs
Many of the top foods for boosting metabolism are packed with protein and eggs are toward the top of the list. Each large, grade A, hard-boiled egg contains more than six grams of protein, which is ideal if you want to speed up your metabolism. Some of the top ways that you can eat eggs include:
- Hard-boiled or soft-boiled eggs
- Scrambled
- Over easy
- In omelets
- Sunny-side up
Regardless of how you cook your eggs, they are going to provide the same amount of protein, so don’t hesitate to switch it up!
Protein is important for driving up your metabolic rate because the body needs to work harder to digest protein when compared to other nutrients, such as fats or carbohydrates. Researchers have termed this diet-induced thermogenesis, or DIT.
There are also studies to back this up. One study showed that individuals who consume close to 30 percent of the daily total calories in the form of protein had a higher metabolic rate. Therefore, if you want to drive up your metabolic rate, consider going with high=protein foods, such as eggs! Furthermore, as a versatile food, they taste delicious!
2. Lentils
Lentils are a fantastic food that can prevent the development of numerous metabolic conditions. As a food that is rich in protein, they will directly feed into diet-induced thermogenesis, helping you burn more calories and reduce weight. In addition, they also contain a significant amount of fiber, which can feed the healthy bacteria that live in your gut.
Furthermore, a review of more than 40 studies that was completed back in 2016 showed that lentils have the ability to prevent metabolic syndrome, which can help you keep your protein, cholesterol, and lipid profiles in check. This can also help you maintain your cardiovascular health as well.
Lentils are a diverse and versatile food that can be cooked in a variety of ways. Some of the most common types of lentils include:
- Beluga lentils, which are commonly found in salads and side dishes.
- Brown lentils, which are the most common type of lentils. They are commonly found in soups and stews.
- Red lentils, which cook more quickly than other varieties. They are commonly found in dips and curries.
Consider turning these lentils into vegetarian tacos, vegetable pasta, and delicious dips to feed a crowd!
3. Ginger
Ginger is a unique, delicious spice that can be added to numerous dishes. It can also help you increase your metabolic rate. By eating ginger regularly, you can increase your core body temperature which will boost your metabolism helping you burn more calories. Ginger will also help you control your appetite.
In 2018, a review of numerous studies regarding ginger was published. The review found that ginger helps you reduce your overall body weight by burning more glucose, leading to reduced fasting glucose levels. This can help you stave off diabetes and obesity. In addition, the review found that ginger increases your good cholesterol, which is called high-density lipoprotein (or HDL).
Therefore, consider adding ginger to a few dishes. Ginger pairs well with numerous fast metabolism diet phase 2 snack recipes, such as:
- Pumpkin
- Winter squash
- Sweet potatoes
Ginger adds a bit of floral heat to most dishes, so think about pairing this spice with nutmeg and black pepper. You can make a delicious sweet potato casserole! Ginger is also a common spice that is found in numerous Asian dishes, including stir fry!
4. Coffee
One drink that can help you boost your metabolism is coffee. Obviously, coffee has a significant amount of caffeine, which is a great way to boost metabolism.
There are research studies that have shown that caffeine intake can help you increase the amount of energy that you expect. This can lead to a greater metabolism rate. Importantly, this also means that drinking coffee that does not have caffeine in it will not provide you with the same beneficial effects. Furthermore, there are a few precautions to keep in mind. These include:
- Adding Cream and Sugar: If you like to add cream and sugar to your coffee, this is going to add to the total number of calories in the drink. Therefore, this could end up working against you. Add sugar and cream with caution.
- Caffeine Withdrawal: Drinking caffeine can help you stay awake while also boosting your metabolism. On the other hand, you could also become dependent on caffeine. This could lead to caffeine withdrawal if you go for too long without caffeine. This is usually marked by caffeine headaches, emotional irritability, and trouble focusing.
Keep in mind that you might also suffer a caffeine crash on the other side. Drinking black coffee in the morning can help you wake up and boost your metabolism; however, too much caffeine could lead to complications.
Drinking caffeine in the afternoon could also keep you awake at night, disrupting your sleep habits. If you want to boost your metabolism, sleep is just as important as the foods on this list.
5. Brazil Nuts
Selenium is a key mineral that plays a role in numerous body processes. Studies have shown that this mineral is important for the reproductive system, immune function, and metabolism. One of the foods that is highest in selenium is Brazil nuts. In addition, Brazil nuts are also packed with protein, which further drives up your metabolic rate, and healthy fats, which can help you feel fuller. This will reduce your appetite.
Specifically, selenium plays a role in the health of your thyroid gland. Your thyroid gland regulates your metabolic function by producing several key hormones, such as T3 and T4
Each Brazil nut provides you with around 70 to 90 micrograms of selenium. Given that the recommended daily allowance of selenium is only 55 mcg, this is a great way for you to provide your body with a little extra boost. At the same time, eating more than 400 mcg of selenium daily could lead to selenium toxicity, so count your Brazil nuts carefully.
Finally, studies show that eating Brail nuts can also help you improve your overall cholesterol levels. By maintaining healthy cholesterol levels, you can keep your metabolism in check by preventing obesity, preventing diabetes, and staving off heart disease. Even a few Brazil nuts per day can make a major difference in your body’s selenium content!
6. Cocoa
Anyone who is a fan of dessert will be happy to hear that cocoa can drive up your metabolism. There is evidence that shows that coca extracts can help your body boost the expression of genes that burn fat for energy. Therefore, cocoa can help you gain weight by reducing the absorption of fat in your diet.
At the same time, this doesn’t mean people should go out and eat a bunch of candy bars, as eating too much cocoa could out weight the beneficial effects that it has on your metabolic rate. Therefore, it is important to stick to raw and unprocessed forms of cocoa. Research also shows that processing cocoa will reduce the beneficial impacts it has on your body’s metabolism.
If you want to make sure that you are purchasing raw cocoa and not processed cocoa, stick to organic grocery stores and licensed vitamin supplement shops. They can also provide you with some great food and drink recipes that will help you put that raw cocoa to use!
7. Dark and Leafy Green Vegetables
Dark and leafy green vegetables contain a significant amount of iron. Iron is essential for growth, development, and metabolism. While iron is commonly found in red meat, it is also found in spinach, kale, and a variety of other vegetables. Furthermore, if you would like to boost your body’s absorption of iron, then consider pairing these green vegetables with sources of vitamin C. There are numerous research studies that show that vitamin C is important for absorbing iron. This is also why people who need to take iron supplements commonly take them with a glass of orange juice.
Think about combining spinach and kale with lemons, tomatoes, or winter squash. These are packed with vitamin C and will help you get the most out of your iron.
Finally, leafy greens also contain a significant amount of magnesium. Magnesium is important for your metabolism because it plays a role in more than 300 metabolic processes throughout your body. For all of these reasons, consider making a nice spinach salad or adding some kale to your next meal.
8. Green Tea
If you are looking for a drink that can help you boost your metabolism, then green tea is the answer. During the past few years, green tea has spread from the Eastern world to Western countries, leading to widespread research into its beneficial health effects. Numerous studies have been published showing that green tea can increase your metabolism both at rest and while exercising.
Another study that was published in 2013 showed that drinking green tea regularly can help you:
- Reduce body weight
- Reduce your body mass index (BMI)
- Shrink your waist
- Control your blood pressure
When this is combined with the antioxidant and anti-inflammatory properties of green tea, it is easy to see why this drink is becoming more popular. Count on green tea to help you boost your metabolism and lose weight!
9. Chili Peppers
If you like spicy food, then the good news is that this might help you with your metabolic rate as well. Spicy meals can increase metabolism, helping people burn more calories and shed unwanted body fat. Chili peppers are perfect for adding this needed kick to a delicious meal. Chili peppers contain a substance called capsaicin, which is what gives spicy foods their sensation. Capsaicin can increase metabolism, lead to a feeling of fullness, and produce a number of health benefits.
For example, one study that was published back in 2015 showed that consuming moderate amounts of capsaicin increases your metabolic rate. In addition, this same study showed that capsaicin can help you burn fat more quickly while reducing your appetite. This can help you control your portion sizes and further lose weight. This study echoes earlier research showing that eating capsaicin regularly could help you burn an extra 50 calories every day.
Therefore, don’t hesitate to throw in a few extra chili peppers. They go great with rice, noodles, curry, and numerous other dishes!
10. Flaxseeds
Another food that is packed with protein is flaxseeds; however, they also contain numerous other vitamins and nutrients. By eating flaxseeds, you can not only boost your metabolism but also reduce the risk of diabetes, cardiovascular disease, and obesity, the components of metabolic syndrome. There is even a study that is being funded by the National Center for Complementary and Integrative Health (NCCHIH) that is looking specifically at the role of flaxseeds in the prevention of metabolic syndrome.
Of course, there are already studies that show flaxseeds specifically can boost your metabolism. A study completed in 2019 showed that flaxseeds drive up metabolism due to their amounts of protein, fiber, antioxidants, omega-3 fatty acids, and numerous other essential nutrients. Because of the fiber content in flaxseeds, this helps the gut digest your foods easier. This helps your metabolic processes and can prevent the development of obesity.
Finally, if you are looking for ways to get in shape, then flaxseeds can help you with this as well. Flaxseeds can also prevent the development of arthritis, osteoporosis, and numerous other conditions, helping you exercise better at the gym.
Additional Ready Made Snacks
RXBAR
A popular bar, and for good reason. With RX bar you know exactly what you’re getting. The simplicity and wholesomeness of their ingredients make this protein bar a healthy choice.
For example, it really is just whole egg whites, dates, almonds, and cashew all mashed into one bar.
Protein is a crucial ingredient in losing weight. And a protein bar is a simple way to get your protein intake.
Protein has a high thermogenic effect. That means it takes the body higher amounts of energy to burn protein.
Higher energy means a higher metabolism.
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Organic Plant-Based Protein Bar By Aloha
ALOHA Organic Plant Based Protein Bars
Aloha is all plant-based. I personally love plant-based products. Mainly because their ingredients are clean and easier to digest.
Likewise, Aloha bar contains nothing artificial. The chocolatey taste comes from dark chocolate, cane sugar, and cocoa powder.
So if you love plant-based products or are vegan, Aloha is the bar for you.
Planters Nuts
Planters Nut Mix
You can pick nut snacks up anywhere at your local supermarket or food outlet. However, I love planters because they combine all my favorite nuts in one jar.
Planters Nuts contains cashew, pistachios, almonds, hazelnuts, and pecans. I’m going nuts for them already.
Metabolic Meals
Are you looking for easy, scrumptious, healthy recipes that are packed full of metabolic ingredients?
Then consider metabolic cooking (Opens new tab).
For example, check out one of these recipes among the hundreds they have.
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