Kelley, dark, leafy greens are crucial for maintaining a healthy metabolism. This is due to their high content of magnesium and iron, two very important minerals. Kelley says. On the other hand, iron helps carry oxygen to all your cells, she says.

Your cells utilize this oxygen to produce energy and support the function of various organs, including your brain and heart. To get the most out of your leafy greens, pair them with foods rich in vitamin C —tomatoes, lemon, or potatoes, for example—which helps optimize iron absorption, Dr.

Kelley adds. Fruits are some of the best foods for metabolic health because they're teeming with antioxidants, the beneficial molecules that neutralize free radicals.

An antioxidant-rich diet is key because free radicals are harmful compounds that—when present in high levels—cause oxidative stress, increase the risk of chronic disease, and shorten overall longevity. Most notably, "certain fruits like oranges, grapefruits, kiwis, strawberries, pineapple , mango , guava, and papaya are rich in [the] powerful antioxidant vitamin C ," Ehsani says.

And, as mentioned above, vitamin C aids in the absorption of iron that's important for healthy metabolism. Here's the tea: Whether you prefer earthy matcha , earl grey, or spiced chai , drinking tea is an excellent way to aid your metabolism.

According to Dr. Kelley, teas contain antioxidants called catechins. In addition to quelling oxidative stress and cellular damage, catechins, she says, help regulate blood pressure, boost your metabolism, and break down fats. Green tea , in particular, is a great metabolism-boosting option," she adds.

RELATED: Sip on These 7 Types of Tea to Help Soothe Inflammation. If you love spice, your metabolism is in luck. Chili peppers—which are widely used to add heat to recipes—contain a compound called capsaicin that gives them their fiery taste and makes them quite good for you, too, Ehsani says.

According to a study, capsaicin boasts beneficial effects for heart function and overall inflammation. In fact, the same study found that eating chili peppers at least four times a week can help protect against disease and heart-related death.

We already mentioned fruits that boost metabolism, but other high-fiber picks in the veggie, bean, and nut families are also beneficial. Kelley, increasing your overall intake of fiber can bolster metabolic health. This helps prevent overeating, which can stress out the system, cause inflammation, and make it hard to maintain a healthy weight for your body.

Similarly, fiber takes a long time to digest, meaning your body needs to work harder to break it down, says Dr. But that's not all: Fiber is also essential for managing inflammation, cholesterol levels, blood sugar, and gut health—all of which can support your metabolism.

Not sure where to start? Here are 10 high-fiber foods to eat regularly. Call it cheating, but yes, water is absolutely on this list.

As it turns out, you don't need pricey specialty drinks or grocery items to jumpstart your metabolism. Simply drinking enough water can do wonders, and for good reason. The body is composed of 60 percent water, Ehsani says, and H2O is essential for myriad functions, including carrying oxygen to cells, removing waste, regulating body temperature, and more.

Thus, the body needs proper hydration every day in order to function optimally and aid healthy metabolism.

Aim for eight eight-ounce glasses a day or try infused water recipes to keep things interesting. While all foods have their rightful place in a balanced diet, some foods can slow your metabolism when eaten in excess.

Kelley, this includes ultra-processed foods, which are loaded with sugar and "bad" fats think: saturated and trans fats. Not only do these items typically hold little nutritional value, but they tend to cause blood sugar spikes and unwanted fat accumulation, which can have a detrimental effect on your metabolism, says Dr.

According to Ehsani and Dr. Kelley, the foods that tend to slow down your metabolism include:. This can be made with dry ginger powder, ajwain seeds and jaggery. All ingredients need to be converted to powder.

Small bowls are prepared, and one can be consumed before lunch or dinner. Oct 05, PM IST. Read this news in brief form. Share Via. Also read: Longevity to weight loss; 6 wonderful health benefits of regular exercise Metabolism can be increased by making certain dietary changes.

Dietitian Manpreet Kalra shares top foods that can help boost metabolism. Discover the thrill of cricket like never before, exclusively on HT. Explore now!

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Already have an account? Sign In. About Us Contact us Terms of use Privacy policy Weather Today HT Newsletters Subscription Disclaimer Print Ad Rates Code of Ethics Site Map RSS Feeds. OPEN APP. Edit Profile. Start 14 Days Free Trial Subscribe Now. This fiery spice not only adds a kick to your meals but also helps your body burn calories faster.

Similarly, ginger has thermogenic properties that can boost your metabolism and promote fat burning. Cinnamon is another metabolism-boosting spice that can help regulate blood sugar levels and reduce insulin resistance, both of which natural ways to boost metabolism and lead to weight loss.

One of the best ways to boost metabolism is incorporating protein-rich foods into your diet, which can significantly enhance your metabolic rate.

The body requires more energy to digest proteins compared to fats and carbohydrates. Foods high in protein include lean meats, dairy products, eggs, and legumes.

Regularly consuming these foods can help you burn more calories and aid in weight loss. Aim to include a source of protein in every meal. This not only keeps your metabolism active throughout the day but also helps in maintaining muscle mass. Remember, muscle burns more calories than fat, even at rest.

So, the more muscle you have, the higher your resting metabolic rate. Additionally, protein-rich foods keep you feeling full for longer, reducing the likelihood of overeating. Contrary to popular belief, certain types of fat are foods that increase metabolism and burn fat.

Healthy fats play a crucial role in promoting metabolic function. These fats, which include monounsaturated and polyunsaturated fats, are essential for the body to function optimally. They aid in the absorption of vitamins and minerals, help maintain cell membrane integrity, and can even boost your metabolism, leading to increased calorie burn and weight loss.

Avocados, nuts, seeds, and fatty fish like salmon are all excellent sources of these healthy fats. Regular consumption of these foods can lead to improved metabolic health, reducing the risk of metabolic syndrome and associated conditions like type 2 diabetes and heart disease.

Moreover, these healthy fats can also help regulate your appetite by promoting feelings of fullness, thereby preventing overeating and aiding in weight management. One of the ways to boost metabolism is to stay hydrated. Water, in particular, has been shown to have a significant impact on metabolic rate.

This effect is even more pronounced when the water is cold, as the body uses energy to heat it to body temperature. Other hydrating beverages that can boost metabolism include green tea and oolong tea, both of which have been shown to increase fat oxidation and metabolic rate. Another beverage worth mentioning is coffee.

Caffeine can stimulate the central nervous system, which can increase metabolism and fat burning. Lastly, coconut water is a great hydrating drink that can also boost metabolism.

Two sets of participants went on a diet that reduced their energy intake by 1, calories a day. One of these groups ate two eggs for at least five days a week for breakfast and the other group consumed the same amount of calories but ate bagels.

The egg eaters lost 65 percent more body weight, 16 percent more body fat, had a 61 percent greater reduction in body mass index BMI and a 34 percent greater reduction in waist circumference. The study also looked at two other groups of participants, who did not go on a reduced-calorie diet but followed the same egg or bagel plan.

No statistical differences in weight or fat loss were shown between these sets. Refined grains have the germ and bran removed. This gives them a finer texture and longer storage life, according to Mayo Clinic.

You can find them in white bread, white pasta, white rice, many pastry items, and processed, packaged foods. 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.

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By Julie Revelant. Medically Reviewed. Roxana Ehsani, RD, LDN. What Is Metabolism, and How Does It Work? What Affects Our Metabolism, for Better or Worse? How Does Eating Certain Foods Help Rev Up Your Metabolism? Six of the Best Foods to Help Boost Your Metabolism 1.

Chili Pepper. Whole Grains. Five Foods to Cut Back On When It Comes to Metabolism 1. Metabolism consists of our resting metabolic rate RMR , which is the energy our body uses to breathe, circulate blood, and perform other basic functions; activity thermogenesis, which is any type of activity or exercise; and the thermal effect of food.

Each one of these factors makes up a typical percentage of the total energy expenditure, but there is some variability.

For most people, thermogenesis makes up about 10 to 15 percent of their total energy expenditure, while resting metabolic rate accounts for about 50 to 70 percent. Your resting metabolic rate can vary widely depending on factors such as age, sex, body mass, and physical activity, according to Harvard Health Publishing.

Genetics play the biggest role in metabolism, but some variations are seen among certain ethnic groups. Lean muscle mass also affects metabolism, because muscle burns more calories than fat, even at rest.

Men have more lean muscle mass on average compared to women of the same age and weight, which is one reason they often have higher metabolic rates, according to Mayo Clinic. Certain foods can speed up or slow down metabolism, potentially affecting weight loss.

On the flip side, not eating enough calories can cause your body to use muscle for energy, which can lead to a loss of muscle mass.

If the body is trying to reserve its energy stores, metabolism will slow. But there are foods that may rev up your metabolism a bit, and there are others you should eat in moderation or avoid altogether.

Avocado is high in healthy polyunsaturated and monounsaturated fats, which promote satiety. A study found that adding half an avocado at lunch may help overweight people feel more satisfied and reduce their desire to eat in the hours following a meal.

Since avocado is an anti-inflammatory food, it may have a secondary effect. One-quarter of an avocado has 81 calories and 7 grams of fat, according to the U. Department of Agriculture. High in protein and fat, tempeh promotes satiety — a feeling of fullness. A meta-analysis suggested that adults who take probiotic supplements may lose weight; the review did not attribute this to a direct increase in metabolism.

Many more studies are needed before probiotics in food or supplement form can be recommended for weight loss or healthy weight maintenance. Studies show that eating spicy foods like chili peppers may help speed up metabolism.

A meta-analysis found that capsaicin , an active compound found in chili peppers, helps to speed up metabolism and may play a role in weight loss as a result. The studies included in the analysis used capsaicin supplements, so it cannot be assumed that capsaicin-containing foods which have lower amounts of the compound than concentrated supplements do would have the same effect on metabolism.

Beans are an excellent source of protein to keep you feeling satiated — and amino acids , the building blocks of protein, can help preserve muscle mass and thus burn more calories while your body is at rest. Additionally, the fiber in beans helps to fill you up with fewer calories so you can go for a longer time between meals or eat less overall.

Eating ¾ of a cup each day of beans or legumes was found to contribute to just over half a pound of weight loss over about six weeks, according to a systematic review and meta-analysis.

Unlike refined grains, whole grains contain fill-you-up fiber, are anti-inflammatory, and may be beneficial for weight management. Study participants who substituted whole grains for refined also had increased calorie loss during digestion.

Research published in the International Journal of Obesity looked at overweight and obese adults over an eight-week period. Two sets of participants went on a diet that reduced their energy intake by 1, calories a day.

One of these groups ate two eggs for at least five days a week for breakfast and the other group consumed the same amount of calories but ate bagels. The egg eaters lost 65 percent more body weight, 16 percent more body fat, had a 61 percent greater reduction in body mass index BMI and a 34 percent greater reduction in waist circumference.

The study also looked at two other groups of participants, who did not go on a reduced-calorie diet but followed the same egg or bagel plan. No statistical differences in weight or fat loss were shown between these sets. Refined grains have the germ and bran removed. This gives them a finer texture and longer storage life, according to Mayo Clinic.

You can find them in white bread, white pasta, white rice, many pastry items, and processed, packaged foods. 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. You know how a car automatically runs faster on an extra-premium petrol compared to normal petrol?

Well, same is the case with your weight loss. With a faster metabolism, you can lose weight faster. This also includes physical activities such as sitting, standing, sleeping, walking, and running.

Needless to say, if you have a faster metabolism you will automatically burn more calories to carry out these basic functions. Another piece of good news is that you can actually boost your metabolism with certain foods and lose weight quickly.

Thanks to the presence of the metabolism-boosting caffeine, coffee is the weight-loss friendly beverage of your dreams. In fact, a study featured in PubMed Central found that people who consumed 27 mg of coffee daily, equivalent to three to four cups, burned an extra calories every day.

Legumes and pulses Firstly, these protein-rich foods are also packed with fibre because of which your body takes longer to digest them. This means that the body has to work harder and use more calories to break them down. Secondly, legumes and pulses also contain arginine, an amino acid that can increase the rate of utilisation of carbohydrates and fats by the body.

Also read: Salad for dinner? Try this low-calorie moong dal chilla instead. A study published in the European Journal of Nutrition revealed that chillies contain bioactive chemicals called capsaicinoids.