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Foods that boost your metabolism and help you lose weight 

Foods that boost your metabolism and help you lose weight

Metabolism is an umbrella term used to define all of the chemical reactions and transformations happening within the cells of our bodies that are essential to sustain life. However, people often use the word metabolism interchangeably with metabolic rate.

Liam Evans
Jul 19, 2021

Table of Contents

Metabolism is an umbrella term used to define all of the chemical reactions and transformations happening within the cells of our bodies that are essential to sustain life. However, people often use the word metabolism interchangeably with metabolic rate. Metabolic rate is the number of calories your bodies burn. The higher your metabolic rate, the easier it is to lose weight and keep it off. Having high metabolism allows makes you feel more energetic and generally better. 

The most effective and easiest way to burn fat fast is to focus on the food you eat and how much exercise you get on a regular basis. There are some foods that are known for their metabolism-increasing properties. Food is the fuel our bodies need to function. Different types of food have different effects on the human body. Certain foods which are known as thermic foods, react a certain way in our bodies and have an effect that increases the metabolism in our bodies. The thermic effect of the following foods revs up your metabolism, turning your body into a fat-burning that will help you reach your weight loss goals quicker. 

Lean proteins

Proteins offer the highest thermic effect. High-quality proteins are better at satiating your appetite, meaning that they keep you full for longer. This makes proteins a great option for people who are monitoring their weight as this will reduce their cravings for food. You should choose a lean animal and plant-based proteins not only because of the satiety these foods offer, but also because lean animal proteins have the ability to stabilize your blood sugar levels. 

Add your favorite lean proteins like Chicken, Pork, Duck, Red Meat, or Turkey to your daily diets and reap the benefit of these fat-burning foods. You should also choose foods that are minimally processed and avoid added sugars and synthetic fats. Both animal and plant-based proteins boost your metabolism because of the fact that the body has to use more energy to digest them, which increases the thermic effect. Good examples of lean proteins include poultry, unsweetened cheeses, lean meats, tofu, beans, nuts, etc. 

Foods high in fiber

High-fiber foods are among the best thermic foods. You should try to replace refined grains in your diet with foods rich in fiber like whole grains. High-fiber foods have a positive effect on the body and regulate your metabolism and energy levels. High fiber foods to include in your diet include whole grains, nuts, seeds, vegetables, fruits, and legumes. Examples of high fiber foods are avocados, pears, pistachios, popcorn, artichokes, almonds, whole wheat, and bran. 

Zinc, Iron, and Selenium

Zinc, Iron, and Selenium are essential nutrients that are critical to keeping the thyroid gland functioning in an optimal manner. The thyroid gland plays a vital role in regulating metabolism. Foods that are rich in these nutrients include meat, seafood, poultry, nuts, legumes, dairy, legumes, and nuts, etc. 

Foods rich in Iodine

Our thyroid gland also needs iodine to keep it functioning properly. Eating foods that are rich in iodine induces the thermic helps us burn calories and effectively lose weight. Some foods that are rich in iodine are eggs, soy, dairy produce, seafood, and shellfish.


High protein seafood should be a dietary staple in all our diets. Seafood is another high thermic food. It has a very high protein content is a very efficient fat burner. In a similar manner to other proteins, seafood utilizes 30 percent of consumed calories for digestion and absorption. Some examples of high protein seafood are prawns, shrimp, tuna, scallops, salmon and cod etc. Wild caught seafood is even better as it is also a veritable source of omega-3 fatty acids. Omega-3 fatty acids are great at reducing inflammation and increasing the thermic effect.

Other high thermic foods to include in your diets

There are many other foods that have a high thermic rate and serve to increase the metabolic rate in your bodies. A few noteworthy mentions are:

Green tea

The benefits of green tea in terms of increasing metabolism are huge. Antioxidants in green tea called catechins have metabolism boosting benefits. A specific catechin called EGCG is especially useful in breaking down fat. In combination with caffeine, EGCG is even more effective. Green tea also enhances the thermogenesis effect of the liver which also boosts fat burning. Green tea also lowers cholesterol levels and helps repair workout tissue damage.


Coffee contains a good amount of caffeine. Caffeine temporarily raises the metabolic rate and assists in burning fat, as long as you don’t go too heavy handed on the cream and sugar. If you drink four cups of coffee every day, you may lose up to 4% of your total body weight. In addition to boosting your metabolism, coffee has also been linked to having an effect of reducing the symptoms of Alzheimer’s and reducing the risk of uterine cancer. 


Turmeric has been heralded as a miracle ingredient in many natural cures. Turmeric helps minimize inflammation, reduces pain, and boosts your metabolism. Turmeric contains curcumin which interacts directly with fat cells or adipocytes and helps control obesity. 

Dark leafy greens

Dark green vegetables, especially leafy vegetables like spinach, chard, and kale, contain magnesium in abundance. Magnesium is known for reducing stress, and stress as we all know, has a direct relationship with obesity and other weight issues. Dark leafy greens are high thermic foods and can help you burn excess fat. They also contain important fiber and other nutrients like iron that helps improve oxygen saturation and blood circulation in your body. 


Last but not least is water. When we diet or watch our food intake, we often overlook the importance of staying hydrated. Each and every part of your body requires water to function properly, and the same goes for regulating metabolism. When we are dehydrated, our metabolism slows down and burns less calories to conserve the amount of water in our bodies. This can also cause bloating and lethargy. So make sure you drink plenty of water to keep your body in ship shape.

Liam Evans | Liam Evans is a freelance writer and social media manager who specializes in assisting finance professionals and Fintech entrepreneurs in growing their online audience and attracting more paying customers. Liam worked as a bank teller and virtual assistant for financial firms in the United States and the United Kingdom for six years before beginning her writing career.


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