Add it to your dessert to help thwart post-meal blood sugar spikes. They reduce lung cancer risk, slow cancer progression, increase stem cell levels, protect stem cells against stress, boost angiogenesis defenses, protect DNA, enhance immune response, and more," Goodman says.

Eating berries have also shown to have beneficial effects on metabolism, stabilizing glucose levels, and decreasing body fat content. Hemp seeds and flaxseeds are a great source of omega-3 and omega-6 fatty acids, both of which reduce inflammation and improve blood flow to your muscles to kick your metabolism into high gear.

They work through a cellular response. That fat in the seeds helps support the integrity of the cells so they can hear the hormonal response," James explains.

They have been found to drastically decrease inflammation, increase HDL cholesterol the good kind that scavenges excess cholesterol in the blood , and help maintain brain function.

In fact, up to 50 percent of fatty acids in the brain are made up of DHA. Just be sure not to eat fish too often because of the high levels of toxins," Goodman says. Oily fish like salmon, herring, and tuna are rich in omega-3 fatty acids.

The short-chain fatty acids in whole grains trigger the release of leptin, which is also the satiety hormone, helping you eat less. The high levels of fiber also slow down the blood sugar release and even out insulin spikes, all of which means extra energy is used for digestion.

Some nutritionists and dietitians would not consider whole grains food that supports weight loss because it is processed.

James suggests potatoes, sweet potatoes, and yams because they contain resistant starch that will slow the glycemic response. Both anti-viral and antibacterial, coconut oil works to keep a healthy balance of good bacteria in your gut, which is necessary for efficient digestion.

It is made up of medium-chain triglycerides MCT , which, counterintuitively, have been known to reduce cholesterol and obesity," Goodman says. And its high-fat content good fats works to give your metabolism a boost. Coconut oil contains medium-chain fats, a type of fat that speeds up your metabolism more than the long-chain fats found in substances like butter.

The high protein content of nuts makes your body burn more fat in order to digest them. While small in size, nuts must be eaten in moderation. James explains, "Nuts will not be a weight-loss supporting food if they are eaten in excess, particularly nut butter.

It's important to make sure the nuts are raw. As soon as nuts are roasted it destroys the oil. Sánchez-Tapia M, Hernández-Velázquez I, Pichardo-Ontiveros E, et al. Consumption of Cooked Black Beans Stimulates a Cluster of Some Clostridia Class Bacteria Decreasing Inflammatory Response and Improving Insulin Sensitivity.

Silver HJ, Dietrich MS, Niswender KD. Effects of grapefruit, grapefruit juice and water preloads on energy balance, weight loss, body composition, and cardiometabolic risk in free-living obese adults. Nutr Metab Lond.

Hou Q, Li Y, Li L, et al. The Metabolic Effects of Oats Intake in Patients with Type 2 Diabetes: A Systematic Review and Meta-Analysis. Varghese S, Kubatka P, Rodrigo L, et al. Chili pepper as a body weight-loss food. Int J Food Sci Nutr.

Kizilaslan N, Erdem NZ. The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals. Int J Food Sci. Published Mar 4. Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary Flaxseed as a Strategy for Improving Human Health.

Mallick R, Basak S, Duttaroy AK. Docosahexaenoic acid,n Its roles in the structure and function of the brain. Int J Dev Neurosci. Gabriel FC, Fantuzzi G. The association of short-chain fatty acids and leptin metabolism: a systematic review. Nutr Res. Schönfeld P, Wojtczak L.

Short- and medium-chain fatty acids in energy metabolism: the cellular perspective. J Lipid Res. Mattes RD, Dreher ML. Nuts and healthy body weight maintenance mechanisms. Asia Pac J Clin Nutr.

What Is The No-Sugar Diet? Everything You Need to Know, According to Nutritionists. The Best Protein Bars for Women of , According to a Registered Dietitian.

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By Deven Hopp. Deven Hopp. Deven Hopp is an experienced writer and editor with over five years of experience covering the beauty industry for sites like Byrdie and Makeup. She is currently the brand director for Versed Skincare. 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. This means you need to eat fewer calories than you burn, or better, burn more calories than you eat. You may want to focus on healthy eating habits while you consume enough calories to support your body functions. Consider reducing processed foods, sugar and alcohol intake, and saturated fats.

Resistance training and eating an adequate amount of protein can help preserve lean body mass. Muscle growth helps you burn more calories at rest. Making small lifestyle changes and incorporating these tips into your routine can help increase your metabolism. Having a higher metabolism can help you lose weight and keep it off, if that is your goal, while also giving you more energy.

Try this today: In addition to trying the tips outlined above, you can also add more metabolism-boosting foods to your diet. Check out this article for a list of some nutritious foods that can support your metabolism.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason.

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After all, you can try all the adventurous diets you want, but at the end of the day, eating good, real food is the simplest way to maintain a healthy weight. Instead of a lengthy diet, we found foods packed with nutrients, promote satiety, and are simple lifestyle adjustments to make room for in your shopping cart.

We spoke to nutritionists, Elissa Goodman and Dana James to learn about the foods that keep your metabolism at its peak.

Ahead, check out some of the top metabolism-boosting foods to add to your grocery list ASAP. Meet the Expert. Your body needs iron to carry out its calorie-burning processes effectively. Iron facilitates the flow of oxygen throughout the body, which helps increase energy and metabolism. They have the highest protein, by weight, of any plant-based food, they are an easy substitute for animal protein in any recipe, and they are loaded with fiber," says Goodman.

Just one cup of lentils provides 35 percent of your daily iron needs, plus protein and fiber, which aid in digestion. They also contain a nutrient called sulforaphane that supports the detoxification of toxins and estrogen.

When both of those are active, it stalls fat loss," James shares. Beans think red and black, not refried are a metabolism-boosting food loaded with fiber, which lowers insulin levels after eating and improves insulin sensitivity over time.

The result? Your body stores less fat. An excellent source of proteins and vitamins, beans also help you feel satiated. Eating good lean meats like white meat chicken and turkey requires more energy to fully digest.

Plus, all that protein helps preserve your muscle mass to keep your metabolism at its peak. Citrus fruits, especially lemons and grapefruits, are great for digestion.

As you support the body's ability to detoxify chemicals, then you support fat loss," says James. Oats not only keep your insulin levels low after you eat them, preventing blood sugar spikes that signal your body to store fat, but they also have plenty of fiber.

As your body breaks down that fiber, it burns calories. Spicy foods have natural chemicals in them that fire up your metabolism. Capsaicin, also helps your body burn more energy.

Even just a pinch of cayenne may boost metabolism and curb hunger. If you are eating fruit that has a more direct glycemic response, it will help negate that response," James explains. What cinnamon may do is limit the insulin response to support fat loss.

Similar to cayenne pepper, many spices are known to rev up metabolism, but cinnamon also curbs your sweet tooth, helps balance your blood sugar, and improves insulin sensitivity. Add it to your dessert to help thwart post-meal blood sugar spikes. They reduce lung cancer risk, slow cancer progression, increase stem cell levels, protect stem cells against stress, boost angiogenesis defenses, protect DNA, enhance immune response, and more," Goodman says.

Eating berries have also shown to have beneficial effects on metabolism, stabilizing glucose levels, and decreasing body fat content. Hemp seeds and flaxseeds are a great source of omega-3 and omega-6 fatty acids, both of which reduce inflammation and improve blood flow to your muscles to kick your metabolism into high gear.

They work through a cellular response. That fat in the seeds helps support the integrity of the cells so they can hear the hormonal response," James explains. They have been found to drastically decrease inflammation, increase HDL cholesterol the good kind that scavenges excess cholesterol in the blood , and help maintain brain function.

In fact, up to 50 percent of fatty acids in the brain are made up of DHA. Just be sure not to eat fish too often because of the high levels of toxins," Goodman says. Oily fish like salmon, herring, and tuna are rich in omega-3 fatty acids. The short-chain fatty acids in whole grains trigger the release of leptin, which is also the satiety hormone, helping you eat less.

The high levels of fiber also slow down the blood sugar release and even out insulin spikes, all of which means extra energy is used for digestion. Some nutritionists and dietitians would not consider whole grains food that supports weight loss because it is processed.

James suggests potatoes, sweet potatoes, and yams because they contain resistant starch that will slow the glycemic response. Both anti-viral and antibacterial, coconut oil works to keep a healthy balance of good bacteria in your gut, which is necessary for efficient digestion. It is made up of medium-chain triglycerides MCT , which, counterintuitively, have been known to reduce cholesterol and obesity," Goodman says.

And its high-fat content good fats works to give your metabolism a boost. This builds on existing research , published in , which indicates that capsaicin helps the body to burn approximately 50 extra calories each day.

Capsaicin may also reduce pain and inflammation , act as an anticancer agent, and provide antioxidant benefits. Adding ginger to meals could increase body temperature and metabolic rate, and help control appetite. Ginger also has anti-inflammatory properties, and it may help to reduce nausea during pregnancy and after chemotherapy treatment.

Green tea has received plenty of attention in recent years as researchers have shed light on its potential health benefits. Several studies suggest that green tea extract GTE may increase fat metabolism both at rest and during exercise. However, other research reports no notable effects.

Furthermore, scientists cannot guarantee that drinking green tea would have the same results as taking GTE. A small-scale study involving 63 people with type 2 diabetes suggests that drinking 4 cups of green tea daily can significantly reduce body weight, body mass index BMI , waist size, and systolic blood pressure.

Other proposed health benefits of green tea include:. 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, it is essential to be mindful of total consumption.

Learn about how much caffeine is too much, here. Decaffeinated coffee does not have the same metabolism boosting benefits.

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 people feel fuller. Selenium is especially important for the thyroid gland, a gland that regulates metabolic function and produces several vital hormones.

According to the National Institutes of Health NIH , each Brazil nut provides 68 to 91 micrograms mcg of selenium, which is more than the recommended dietary allowance RDA of 55 mcg per day. People should avoid eating too many nuts, however, as this can cause selenium toxicity.

The NIH set upper limits of selenium intake at mcg. Research also suggests that Brazil nuts can improve the cholesterol levels of healthy people. Abnormal cholesterol levels are a marker of metabolic syndrome. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer.

For more significant metabolism enhancing effects, look for Beneforte broccoli, which contains high levels of glucoraphanin. Spinach, kale , and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development.

Leafy greens are a source of non-heme, or non-animal, iron. Many leafy greens also provide good amounts of magnesium , another mineral that supports metabolic function and plays a role in over processes in the body.

Eating a healthful diet is essential for regulating metabolism. Other ways to boost metabolic function include:. According to one small-scale study , drinking an extra 1, milliliters ml of water daily can decrease body weight and BMI in some people who are overweight.

Participants drank ml before each meal. The researchers suggest that this is due to water-induced thermogenesis, where water increases metabolism.

Research suggests that a lack of sleep may be contributing to the trend of increasing obesity and diabetes, which are consequences of metabolic syndrome. According to the CDC , adults should aim to sleep for 7 to 9 hours a night. To improve sleep patterns, try to go to bed and get up at the same time each day.

Unfortunately, they can sabotage weight loss. A study linked a weight gain of 0. Refined grains contain empty calories, lack fiber, and can cause blood sugar spikes. A study found that eating a high-protein meal with a sugar-sweetened drink may negatively impact energy balance, reduce fat metabolism, and cause the body to store more fat.

Since alcohol consumption also negatively affects blood sugar , you might crave sugary foods after a few glasses of wine and the next day feel unmotivated to exercise. A review found that heavy drinking and binge drinking are associated with an increased risk for obesity. Instead, look for granola made with percent whole grains, nuts, and a limited amount of dried fruit, and avoid those with added sugar and oils.

Soybean oil is high in calories and omega-6 fatty acids, which can promote inflammation and may contribute to weight gain.

A study noted that soybean oil is the component in the American diet that has increased the most over the past century, paralleling a rise in obesity. Decreasing omega-6 fatty acids and increasing omega-3 fatty acids can aid weight loss, according to a review. Swap soybean oil and other oils high in omega-6 fatty acids for olive oil or flaxseed oil, or eat fatty fish such as salmon.

Rather than making a swap in this case, avoid the processed food altogether and choose whole foods. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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