Best Foods to Boost Metabolism

metabolism foods

Metabolism is the rate at which the body burns calories and performs other functions. There are specific foods that have nutrients that are meant to increase the body’s metabolism.

Increasing the metabolism helps reduce excess weight and the risk of getting obesity and other health issues. The following are foods that boost your metabolism:

Chili Peppers

The compound in chili peppers known as capsaicin boosts your metabolism by increasing the number of calories and fat you burn. Capsaicin also has the effect of reducing appetite which means you will feel full. The compound has proven to reduce inflammation, provides antioxidant benefits, and acts as an anti-cancer agent. Research done by taking about 135-150 milligrams of capsaicin per day, people reported reduced appetite. Researchers say that it can burn up to 50 calories per day.

metabolism foods


Most foods rich in protein are effective for boosting metabolism. This is because the body requires energy from proteins to digest it than it does to digest fats and carbohydrates. It is referred to as energy expenditure, the thermic effect of food (TEF), or diet-induced thermogenesis (DIT).

A hardboiled egg has around 6.29 grams of protein making it the best option for people who want to improve their metabolism. According to studies, people who consumed 20% of their total daily calories as protein, had a higher metabolic rate than those who consumed 11% of calories from protein.

Legumes and Pulses

Lentils, peas, peanuts, chickpea, and beans have high proteins than other plant foods. They are highly recommended because the body needs to burn a lot of calories to digest them compared to foods with lower protein. Legumes are not only good for metabolism they contain fiber such as soluble fiber and resistant starch which the body uses to feed the good bacteria in the intestines.

The friendly bacteria produce short-chain fatty acids which assist the body to use stored fat as energy and maintain regular blood sugar levels. Legumes contain arginine which is an amino acid that helps increase the number of carbs and fats your body can burn to produce energy. Faba beans, lentils, and peas have glutamine which increases the number of calories burned during digestion.

foods for metabolism

Apple Cider Vinegar

According to studies done severally, apple cider vinegar can increase the amount of fat burned to produce energy. In an animal study, some mice given vinegar experienced an increase AMPK enzyme which triggers the body to reduce fat storage and increase the burning of fat.

A study conducted on obese rats given vinegar showed an increase in certain genes resulting in reduced liver fat and belly fat storage. Apple cider helps to improve metabolism in humans by enhancing the feeling of fullness and slowing stomach emptying. It is important to only take two tablespoons of 30 ml a day, to prevent negative side effects.