Fruits that increase metabolism and burn fat are among the most popular of these healthy supplements. fruit like pomegranate, guava, watermelon and oranges can help to boost your metabolism. Sure there are many fruits that are rich in vitamins and minerals, but when it comes to aiding your weight loss goals how many of these do you generally eat or include in your diet. This article includes a list of the top seven metabolism boosting fruits, plus other resources to help you lose weight and fight diabetes.
Best 10 foods to boost metabolism
Certain foods contain specific nutrients that increase the body’s metabolism. Metabolism is the rate at which the body burns calories and carries out other processes.
By boosting their metabolic rate, people may be able to shed excess weight and reduce their risk of obesity and related health issues.
Read on to discover 10 of the best metabolism boosting foods, along with some other ways to increase metabolic function.
1. Eggs
Protein-rich foods are amongst the best options for boosting metabolism.
Eggs are rich in protein, with each large, hard-boiled egg containing 6.29 grams (g)Trusted Source, making them an ideal choice for people who want to speed up their metabolism.
Protein is one of the most effective nutrients for increasing metabolic rate because the body needs to use more energy to digest it than it does for fats or carbohydrates. Scientists call this energy expenditure the thermic effect of food (TEF), or diet-induced thermogenesis (DIT).
According to some researchTrusted Source, people who consumed 29% of their total daily calories as protein had a higher metabolic rate than those who consumed 11% of total calories from protein.
2. Flaxseeds
Flaxseeds are seeds that contain protein, vitamins, and other key nutrients. Some people consider flaxseeds a “functional food,” which means that people eat them for their health benefits.
Eating flaxseeds could help boost metabolism and improve metabolic syndrome, which is a group of conditions that contribute to diabetes, obesity, and cardiovascular disease.
At present, the National Center for Complementary and Integrative Health (NCCIH)Trusted Source is funding research into the role of flaxseeds for metabolic syndrome.
A 2019 study on mice indicates that flaxseeds may boost metabolism. This is probably because they contain good amounts of fiber and protein, along with essential omega-3 fats, antioxidants, and other essential nutrients.
The fiber in flaxseeds ferments in the gut to improve the gut’s bacterial profile. This process aids metabolic health, and it may protect against obesity.
Studies suggestTrusted Source that flaxseeds and their nutrients may also help treat or protect against:
- arthritis
- autoimmune diseases
- cancer
- cardiovascular disease
- diabetes
- neurological disorders
- osteoporosis
3. Lentils
Lentils are another functional food that may reduceTrusted Source the effects of metabolic syndrome.
A 2016 reviewTrusted Source of 41 animal studies reports that eating lentils and other legumes, such as beans and peas, can play a central role in preventing and treating metabolic syndrome.
Lentils may also increase metabolism because they are rich in protein. They also contain good amounts of fiber to feed beneficial bacteria in the gut.
4. Chili peppers
Spicy meals that contain fresh or dried chili peppers can increase metabolism and a feeling of fullness. A compound in peppers, called capsaicin, is responsible for these health benefits and more.
A 2015 studyTrusted Source reports that eating capsaicin boosts metabolic rate modestly.
The research also suggests that the compound can contribute to weight management in other ways by increasing the speed at which the body burns fat and reducing appetite.
This builds on existing researchTrusted Source, published in 2012, which indicates that capsaicin helps the body to burn approximately 50 extra calories each day.
Capsaicin may also reduce pain and inflammation, act as an anticancer agent, and provide antioxidant benefits. As a result, some researchers suggestTrusted Source that the compound may help treat conditions such as rheumatoid arthritis and Alzheimer’s disease.
5. Ginger
Adding ginger to meals could increase body temperature and metabolic rate, and help control appetite.
A 2018 review of studiesTrusted Source evaluated ginger’s effects on weight loss and metabolic profiles in people who were overweight. It found that the spice may help to reduce body weight and fasting glucose levels while increasing high-density lipoprotein (HDL), or “good” cholesterol.
Ginger also has anti-inflammatory properties, and it may helpTrusted Source to reduce nausea during pregnancy and after chemotherapy treatment.
6. Green Tea
Green tea has received plenty of attention in recent years as researchers have shed light on its potential health benefits.
Several studiesTrusted Source suggest that green tea extract (GTE) may increase fat metabolism both at rest and during exercise. However, other research reports no notable effects. Furthermore, scientists cannot guarantee that drinking green tea would have the same results as taking GTE.
A small-scale 2013 studyTrusted Source involving 63 people with type 2 diabetes suggests that drinking 4 cups of green tea daily can significantly reduce body weight, body mass index (BMI), waist size, and systolic blood pressure.
Other proposed health benefits of green tea include:
- anti-inflammatory effects
- antioxidant properties
- antimicrobial activity
- anticancer effects
- benefits for heart and oral health
7. Coffee
Coffee can stimulate metabolism thanks to its caffeine content.
ResearchTrusted Source reports that caffeine intake has a stimulating effect on energy expenditure and can lead to increased metabolism. However, it is essential to be mindful of total consumption. Learn about how much caffeine is too much, here.
Decaffeinated coffee does not have the same metabolism boosting benefits. Also, adding cream or sugar will increase its calorie content, which may work against the caffeine’s beneficial effects on metabolism.
8. Brazil nuts
Brazil nuts are one of the richest sources of selenium, a mineral that is essential for metabolism, reproduction, and immune function. They also contain protein and healthful fats to make people feel fuller.
Selenium is especially important for the thyroid gland, a gland that regulates metabolic function and produces several vital hormones.
According to the National Institutes of Health (NIH)Trusted Source, each Brazil nut provides 68 to 91 micrograms (mcg) of selenium, which is more than the recommended dietary allowance (RDA) of 55 mcg per day.
People should avoid eating too many nuts, however, as this can cause selenium toxicity. The NIH set upper limits of selenium intake at 400 mcg.
Research also suggests that Brazil nuts can improve the cholesterol levels of healthy people. Abnormal cholesterol levels are a marker of metabolic syndrome.
9. Broccoli
Broccoli may benefit metabolism because it contains a substance called glucoraphanin.
Glucoraphanin helps toTrusted Source “retune” metabolism, lower blood fat levels, and reduce the risk of many age-related diseases. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer.
For more significant metabolism enhancing effects, look for Beneforte broccoli, which contains high levels of glucoraphanin.
10. Dark, leafy green vegetables
Spinach, kale, and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development.
Leafy greens are a source of non-heme, or non-animal, iron. Try pairing leafy greens with a source of vitamin C — such as lemon, tomatoes, or winter squash — to increase the body’s absorption of this type of iron.
Many leafy greens also provide good amounts of magnesium, another mineral that supports metabolic function and plays a role in over 300Trusted Source processes in the body.
Can You Really Eat Your Way to a Faster Metabolism? A Nutritionist Says Yes! Here’s How
Ever wondered why your adult friend (or sibling, coworker, etc.) can eat like a growing teenager and retain the same body composition? But another person’s single indulgence makes his or her jeans fit more snug? Chalk that up to a variety of factors—age, activity level, individual differences in muscle mass, and metabolism. Oh, and diet. Some of us are naturally born as “fast burners,” while others experience a slower metabolism. Either way, our metabolism is a spyglass into our overall health. Good news is, you can boost your metabolism, and it doesn’t require anything extreme. In fact, it’s as simple as incorporating more fruits and vegetables that boost metabolism. So, let’s get cooking.
Edie Horstman
- Double-certified Integrative Nutrition Health Coach and Nutrition Consultant
Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.
What Does Your Metabolism Do?
Even as you skim this article, your body is expending energy. Said differently: your metabolism is hard at work. It’s creating energy from what—and how—we eat. Metabolism is the process by which our bodies convert the food we consume into energy to survive and function. Our metabolism powers everything from breathing and blinking to running and strength training. In many ways, it’s a reflection of how quickly (or slowly) we’re able to convert food into energy. While a fast metabolism is like a hot furnace (burning through calories quickly), a slow metabolism needs less fuel to keep the furnace warm.
4 Lifestyle Factors That Affect Your Metabolism
Our metabolism is in constant motion. It’s operating around the clock to keep us alive. But did you know that certain habits impact how quickly (or slowly) it’s operating? Even though we can’t typically increase the speed of our resting metabolic rate, our habits do affect other aspects of our metabolism. Consider these four factors to improve your metabolism.
- What you eat. When you load up on fruits and vegetables that boost metabolism, your body can more readily use that energy. When you load up on foods that cause inflammation, those energy sources are more likely to be stored as fat.
- Your blood sugar. Maintaining balanced blood sugar is key. When there is glucose remaining in the blood, insulin turns this glucose into saturated body fat. This, in turn, can impact your metabolism. To boost metabolism, create a balance plate by pairing carbs with protein and fat. Furthermore, I’m an advocate of listening to your body. Restricting or depriving yourself sends mixed messages to your metabolism by telling it to store calories as if there’s a shortage of food. Instead, aim to eat every 3-4 hours.
- How often you exercise. When it comes to exercise and its impact on metabolism, consistency is more important than intensity. Walking for 25-30 minutes per day is more beneficial than an hour at the gym, two times per week. Any type of resistance training is very beneficial. After all, muscle tissue uses more energy than fat tissue does, even when you’re at rest.
- The amount of sleep you’re getting. We all know that quality sleep is fundamental to our wellbeing. Aim to get 7-9 hours of sleep each night. Sleep deprivation can cause your body to produce too much insulin, which can lead to increased fat storage.
How Digestion Impacts Metabolism
Along with our resting metabolism, we also have a digestive metabolism. This is also called the thermic effect of food (TEF). Simply digesting food—turning carbs into sugar and turning protein into amino acids—burns calories. When it comes to speeding up your digestive metabolism, there are a few foods that help. For example, fiber and probiotics. Fiber-rich foods, such as whole grains, leafy vegetables, seeds, and fresh fruit help stimulate the bowel to push food along. Yogurt, sauerkraut, and other probiotic-rich foods are helpful too. They contain live bacteria cultures which promote healthy digestion. Staying hydrated is key, as well!
Boost Your Metabolism Through Diet
Our bodies are primed to be fat-burning machines. When given the chance, they can rev at maximum efficiency. Along with daily movement, restful sleep, and decreasing stress, what you eat can make a significant difference. On a daily basis, opt for fruits and vegetables that boost metabolism. Like, broccoli and berries. Also, prioritize protein. Consuming enough protein is key. Your body needs adequate protein in order to build lean muscle mass. And muscle mass is necessary for fat-burning. Last but not least, drink green tea. Studies show that green tea contains a compound that may increase your calorie (and fat) burn.
11 Fruits and Vegetables That Boost Metabolism
When it comes to keeping our engines running smoothly, we need the right balance of vitamins, minerals, and nutrients. Think color and variety. We need fiber, healthy fats, and whole-food carbohydrates to keep our metabolism humming along. Below are the best fruits and vegetables that boost metabolism.
Apricots
Although it’s not quite apricot season, consider stocking your fridge with these tart, golden beauties in the spring and summer. Apricots are packed with iron, both the dried and fresh varieties. Apricots also contain magnesium, potassium, and fiber. All of which support metabolic health.
Artichokes
As mentioned, fiber is key for a well-running metabolism. Artichokes are a wonderful pick. These versatile spring veggies are an incredible source of fiber, which helps regulate digestion, blood sugars, and more. Artichokes have been studied for their ability to improve metabolic health. Plus, they’re an integral part of the Mediterranean diet, which is known for its health-boosting abilities.
Avocados
A rich source of healthy fats, avocados are high in metabolism-boosting nutrients. Containing a hearty dose of antioxidants, vitamin E, potassium, iron, and magnesium, avocados are as well-rounded as produce can get. Magnesium, in particular, supports healthy blood sugar and insulin levels, while promoting regular bowel movements (important for metabolism). All together, magnesium-rich foods promote a healthy metabolism.
Blueberries
Here at CS, we love our antioxidant-rich berries. More than a naturally sweet snack, blueberries are packed with health benefits. This includes keeping blood sugar balanced and slowing down digestion (which keeps you fuller, longer!). Containing high levels of fiber, blueberries aid in keeping insulin stable. And when insulin is stable, metabolism can function optimally. When possible, opt for organic blueberries (fresh or frozen). Wild blueberries are particularly nutrient-dense! I love them in this vegan chia seed jam.
Broccoli
Of all cruciferous veg, broccoli may benefit metabolism the most. The reason being it contains a substance called glucoraphanin. This substance has the ability to “re-tune” our metabolism, lower blood fat levels, and reduce the risk of various age-related diseases. When possible, opt for organic broccoli.
Chili Peppers
Can cayenne pepper help you lose weight and speed up your metabolism? Possibly. In fact, research shows that chili peppers may curb your appetite and speed up your metabolism. The main active ingredient in cayenne pepper is capsaicin—and capsaicin is a thermogenic chemical. A thermogenic chemical may help speed up your metabolism and decrease your appetite.
THE BEST FRUITS TO KICKSTART YOUR METABOLISM
Most people understand that metabolism refers to the rate at which your body converts the calories you consume into energy. Your metabolic rate changes depending on the level of activity you’re engaged in, but your basal metabolic rate—the number of calories you need to keep your body operating—stays fairly steady.
When someone is having trouble getting weight off or keeping it off, it might because their metabolic rate is slow. That can happen for a number of reasons including aging, which naturally slows metabolism. Activity level can also affect metabolism: even standing or walking burns more calories than simply sitting. Body composition is another determining factor. Fat burns fewer calories than lean muscle, and protein builds muscle. Nutritionists recommend that daily caloric intake should include 10 to 35 percent protein, and research has found that dieters that consume 25 to 30 percent of protein daily were able to lose more body fat while burning more calories while at rest.
Perhaps surprisingly, some fruits are also metabolism boosters. Filling, healthy, and naturally lower in calories, here are some of the best fruits to eat daily to give your metabolism a boost.
Apples. We’ve all heard the adage “an apple a day keeps the doctor away.” Turns out, there’s some real truth to that. Apples are high in fiber and contain vitamin C and calcium D-glucarate, the latter of which helps to detoxify the liver. They also contain vitamin B, which helps your body turn protein, fat, and carbs into energy, and vitamin K, which metabolizes protein and keeps your blood flowing. Apples also contain the substance pectin; when pectin binds with water in your body, it limits the amount of fat the cells of your body can absorb. That can help reduce the amount of visceral fat (belly fat) your body has. Visceral fat is dangerous because it surrounds nearby organs and keeps them from working properly.
Berries. Blueberries, blackberries, raspberries, and strawberries contain nutrients, fiber, antioxidants, and up to 85 percent water. Although they contain natural sugars—so portion control is still important—they are low in calories. They also contain healthy doses of vitamin C, a natural metabolizer that also supports your immune system.
Citrus fruits. Like berries, grapefruit and oranges contain fat-burning vitamin C. They also contain fiber, which keeps you feeling full longer. And grapefruit has a very low glycemic index, meaning it won’t spike your blood sugar. However, grapefruit must be avoided with certain kinds of medications.
Melon. Watermelon, cantaloupe, honeydew—these are naturally good for metabolism. Watermelon may even help with weight loss because it contains the amino acid arginine, which was found in a study of obese mice to reduce body fat gains by 64 percent. Melons also contain potassium, which helps create glycogen, a substance produced by the liver that helps burn calories in the body.
Hidden Power of Metabolism to Burn Stubborn Belly Fat
Optimize your metabolism, increase your fat-burning, and strengthen your immunity while tackling unwanted weight and cravings with the help of Almased.
Almased Classic
The perfect supplement for weight maintainance, supercharging the metabolism and supporting healthy blood sugar levels.
New Tasty Flavor
Almased now comes in Almond Vanilla flavor. Quick and easy to mix and still gain the same benefits as the original formula.
Wellness Tea
The perfect complement to the Almased Diet. The loose leaf herbal blend is calming and naturally caffeine-free.
Optimizes Metabolism
Metabolism is about transforming food into energy. When you eat or drink any food — including Almased — your body extracts energy from the it, uses that energy to replace and repair damaged cells, and stores energy as fuel for later use.
You may think that you have a slow metabolism — or slower than you would like — that you’re doomed to a lifetime of crazy cravings, feeling sluggish and being overweight.
Nothing could be further from the truth. With the right changes to our diet — including Almased — we can get our metabolism and energy levels back on track.
In fact, scientists concluded that Almased can provide a “metabolic advantage” compared to a conventional diet.
Burns More Fat and Burns It Better While Retaining Muscle
Diet, exercise and more protein help us to lose fat and hold on to muscle. The more lean muscle we have, the better our metabolic set point is and the easier it is for us to lose extra weight going forward.
Focusing on better body composition — less fat and more muscle — leads to weight loss that lasts and is more important than just numbers on a bathroom scale.
And since muscle boosts metabolism, even when you’re at rest your body is still naturally burning more calories.
Plus, a German study showed that Almased helps burn fat without losing muscle.
Reduces Cravings For Easier
Weight Loss
The problem with most diets is that they are only diets, pure and simple, just a reduction in calories, without any long-lasting effects on satiety (feeling full) or hunger.
In people who are overweight, the brain does not respond to leptin — a hormone that tells us when we are full and to stop eating — so people keep on eating and their fat cells keep making even more leptin, something which is called “leptin resistance.”
In a 2016 study in overweight participants, Almased was shown to safely and effectively produce significant, sustainable weight loss through a reduction in […] leptin.”
In another study, not only were leptin levels reduced but levels of the hunger hormone, ghrelin, were also significantly reduced in a group of participants who received Almased compared to those who consumed a carbohydrate-rich breakfast.
So by making us feel more full and less hungry, Almased reduces cravings and makes the Almased diet easier to stick with, a key ingredient of success for any diet.
Supports Healthy Blood Sugar
When our body has control of its healthy glucose levels, then fat-burning and weight loss become attainable goals.
Low-glycemic diabetic-friendly Almased can help our body’s healthy glucose levels, even after only one Almased breakfast. In a 2012 study, now called the Breakfast Study, those who took Almased had healthier glucose levels and more fat-burning than did those who had a standard breakfast.
Supports Gut Health and Immunity
At the core of wellness and a healthy weight is gut health; a healthy gut also supports immunity. Nutritionally, protein and amino acids support both gut health and immune health.
Immune system powerplants, like antibodies and immune system cells, depend on protein. Too little protein in the diet may lead to weakness, fatigue, and poor immunity. And it’s not just any protein that’s best, but protein from soy, in particular.
In fact, a study in the journal Nutrition found that supplementation with the bioactive peptides found in soy “can be useful in healthy [people] through an improvement in immune function.
In addition to protein, fats, vitamins and minerals, we also need amino acids to feed the gut and even help heal and rejuvenate the gut lining.
Findings from a recent study also indicate an important role for amino acids in immunity.
Protein and aminos work best when crafted in an all-natural formula, like Almased, rather than just being extracted and consumed by themselves.
How to Mix Almased
When it comes to weight loss, protein rules — Almased boosts metabolism, reduces appetite and allows the body to burn fat first.
Our protein shake recipes offer a quick and delicious way of adding more protein and nutrition to your diet. All calories have been counted, and with a low glycemic index of 27, there are no carb concerns either.
Even better, Almased is fully customizable, perfectly suited for whatever flavor extracts, fruits, or other healthy ingredients you wish to add—or just add water and enjoy!