At one point or other, you’ve probably wondered what you can do to boost your metabolism. After all, the faster your metabolism, the more calories you burn—so when your metabolism is fast, it’s easier to manage your weight.
As we age, our metabolism slows down a bit, which is why teenagers can eat all the pizza and ice cream they want without gaining a pound, and older people have to watch what they eat a bit more.
The good news? There are a few ways to boost your metabolism naturally, from getting more exercise to incorporating certain foods in your diet. We’re here to help you get started with the 20 best foods to speed up your metabolism.
Metabolism-boosting foods
1. Salmon
According to research, consuming omega-3 fatty acids increases resting and exercise metabolic rate.
“Like most seafood and sea vegetables, salmon provides the mineral iodine that is essential for a healthy thyroid,” Lisa Moskovitz, RD, CDN CEO of NY Nutrition Group. “Our thyroid gland is the most important organ for our metabolism as it helps our body convert food into energy. Salmon is also a leading source of anti-inflammatory omega-3 fatty acids that fights inflammation which can lead to a sluggish metabolism.”
Related: 7 Quick and Easy Salmon Recipes to Please the Whole Family
2. Almonds
Along with being high in protein, studies show almonds can help control appetite.
“Almonds are perfect to keep on hand for metabolism boosting snacking. If your goal is weight loss, consider limiting nut consumption to about one serving a day, otherwise the calorie and fat content can really add up,” says Serena Poon, CN, CHC, CHN.
3. Chili peppers
Known for their spicy taste, chili peppers also increase the amount of calories you burn.
“Hot and spicy chili peppers appear to increase metabolic rate, increasing calorie burn and fat metabolism, which could translate to burning between 100 and 200 more calories per day, or according to one study, twice as many calories as a group eating the same meal without hot peppers,”Dr. Stacie Stephenson, Certified Nutrition Specialist and CEO of VibrantDoc, states.
4. Kidney beans
We know beans are good for our hearts, but as it turns out, they are also excellent for boosting metabolism.
“These satisfying, plant protein-packed veggies are also the best source of fermentable, soluble fiber that produces short chain fatty acids. Studies show these metabolites have a direct impact on overall metabolic rate: or the rate at which our body burns calories,” Moskovitz explains.
5. Water
Drinking enough water is important for numerous reasons, including increasing the amount of energy our body expends.
“Your body is composed of about 60 percent water, and therefore drinking a lot of water is one of the most important components for healthy metabolism,” Poon states. “Researchers have found that water both increases the body’s energy expenditure and helps turn stored fat into energy. I usually recommend that people drink their body weight in ounces of water every day.”
6. Artichokes
“We know fiber increases metabolic rate as well as fat burning and plays an important role in weight loss (among many other health benefits), and artichokes are one of the vegetables with the highest amount of fiber. The extract from the artichoke leaf also have a fat-lowering effect” says Dr. Stephenson.
7. Blueberries
This fruit is more than a delicious snack and topping, it’s packed with health benefits including keeping blood sugar levels balanced and slowing down digestion (which keeps you full longer!)
“Not only are they a great topping for yogurt or oatmeal, but berries can also help slow down digestion and keep blood sugar stable,” says Moskovitz. “These effects are attributed to their high-fiber and antioxidant effects. Keeping blood sugars stable keeps our insulin hormone stable. High insulin can increase body fat storage and appetite.”
8. Capsaicin
Capsaicin is found in hot peppers and…
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