11 Foods That Increase Metabolism and Burn Fat (Revealed)

Eating foods that boost your metabolism helps improve your metabolic rate and makes it easier to lose body fat and prevent gaining weight.

And in case you’re wondering, metabolic rate is the rate at which your body burns calories [1].

Foods like protein and healthy fats promote satiety. Meaning you’re less likely to eat much afterward, which is an advantage for your weight loss ambitions [2].

We’ll get to see examples of these foods shortly.

While no food significantly affects metabolism for long periods, experts agree that there are foods that certainly rev up your metabolism.

At the same time, there are others that you should avoid altogether if your goal is to improve your metabolism. We’ll also look at that later in this article.

For now, let's take a quick dive into what affects metabolism.

Muscle mass, age, and gender affect metabolism. More muscle mass means a faster metabolism and an increase in the resting metabolic rate.

That's because it takes more energy to maintain and build lean muscle [3].

Age is a major factor when it comes to your metabolic health.

See, as you get older, you lose muscle, thereby slowing metabolism. Muscle is a major factor when it comes to metabolism, as you will see.

Males have a faster metabolism than females. Guess why? You’re right. Because males generally have more lean muscle mass than females.

They also have large bones and less body fat which are critical metabolism factors [4].

Genes decide your muscle size and body’s ability to bulk lean muscle mass [5]. So they also play a role in metabolism

Other factors that affect metabolism include physical activities like walking, running, and playing. These activities aid the body in burning extra calories.

Signs of slow metabolism include feeling fatigued even after a good night's sleep, having severe migraines, continuous headaches, thin hair, dry skin, and brittle nails.

Most of these issues are caused by an inactive thyroid gland, a critical organ that produces triiodothyronine (T3) and thyroxine (T4), hormones that control metabolism [6].

Even with frequent physical activity and a healthy diet, you may still gain weight if your metabolism is slow.

The most probable cause of this is hypothyroidism.

Hypothyroidism is when there’s insufficient thyroid hormone in your bloodstream, resulting in slow metabolism.

Another common sign is constipation which is the apparent result of your body taking its time to process food.

And when the problem gets into your mind, it impacts your mood and may result in depression [7].

If you’re experiencing these signs, you can still reverse your fate. This takes us to our next topic.

Spices that help lose belly fat like chili peppers have capsaicin, a mineral that boosts metabolism by increasing the rate of calories your body burns.

Experts studying the subject found that capsaicin enhances metabolism [11].

What's more? Capsaicin also has appetite-reducing properties.

The same was proven by a study that subjected over 200 people to the chemical. The results showed a significant reduction in the consumption of calories [12].

4. Coffee

Caffeine is another metabolism booster. This can be backed by multiple studies that discovered that people who consume three cups of coffee burn an extra 100 calories daily [13].

Studies also show that caffeine aids in fat loss by boosting performance and endurance during a strength training exercise. However, this may vary depending on age and body weight [14].

5. Tea

Tea contains catechins, a health-boosting compound that works hand in hand with caffeine to increase your metabolic rate, thus boosting metabolism to promote weight loss.

Our research also found that green tea and oolong are particularly helpful in increasing fat oxidation, which helps burn more calories when exercising. But this may also vary from person to person [15].

Related Articles:

• Best Teas to Drink for Weight Loss
• Does Green Tea Work as Fat Burners?

Beans and legumes such as peas, chickpeas, lentils, and even peanuts are protein-high plant foods

. And as we’ve seen, foods rich in protein have a high TEF. In addition, proteins make your body burn more fat to digest.

7. Ginger

Ginger is a spice with metabolism-boosting abilities.

A study investigating its properties found drinking hot water containing ginger powder could burn up to 43 calories more than hot water alone.

Moreover, the hot water ginger was found to enhance satiety [16].

I incorporated this as part of my diet and have evaluated the best ginger supplements on the market that you might want to try.

8. Apple Cider Vinegar

Researchers who ran tests on animals found the effects of apple cider vinegar helpful in enhancing fat burning for energy [17].

Although there are no similar studies with humans as the subjects, experts claim a human-animal equivalence.

There are additional claims that apple cider also enhances satiety [18].

Multiple studies claim drinking water boosts metabolism by 24-30% [19].

According to the experts, about 40% of the increase can be attributed to the calories needed to heat water to body temperatures in what is known as water-induced thermogenesis [20].

That said, the effect only lasts 40-90 minutes. In addition, it may vary from one person to another.

10. Avocado

Avocado is rich in monounsaturated and polyunsaturated healthy fats. Not only does eating avocado for weight loss good, but it also promotes satiety.

A 2013 study found that half an avocado at lunch was enough to aid overweight people in feeling satisfied. It also reduced their desire to eat more in the following hours [21].

11. Dark Leafy Green Vegetables

Kale, spinach, and other leafy green vegetables that burn fat can boost metabolism because their iron-rich content is essential for growth, development, and metabolism [22].

In addition, greens have healthy amounts of magnesium and other minerals that support metabolism [23].

Related: Best Metabolism Booster Pills

Alcohol is another lousy actor when it comes to your metabolism. First of all, it comes loaded with calories. And when you take it, you tend to make poor food choices.

Alcohol also harms blood sugar levels. It leaves you craving sugary foods after a few glasses. What's more? You wake up the next day exhausted and unmotivated to work out.

A 2015 study on alcohol and fat loss found links between heavy and binge drinking and an increased risk of obesity and risk of contracting cardiovascular disease [27].

4. Granola

Some sources purport granola as healthy; most granolas have high sugar, fat, and calorie content and cause spikes in blood sugar. Plus, the consumer ends up feeling hungrier.

But that doesn't mean you can't find healthy granola. If you must take granola, look for one with 100% whole grain and a limited amount of dry fruit and nuts. Stay away from granola with added sugar and oil.

“Granola is one of those mythical health foods that have a lot of calories and can have a lot of sugar,”

-Lisa Moskovitz, CEO, New York Nutrition Group.

5. Soybean Oil

According to a 2016 study, the rising cases of obesity in America can be tied to soybean oil’s increase in American foods over the past century [28].

Soybean oil is high in calories and omega-6 fatty acids, which promote weight gain and inflammation. Omega 6 fatty acids are responsible for insulin and leptin resistance [29].

Instead of soybean oil, use olive oil, flaxseed oil, or fatty fish like salmon. Also, avoid processed foods altogether because they contain soybean oils.