Apart from going to the gym to burn fat or calories, there are food choices that may help increase metabolism and burn fat that you can include in your diet.
Although the effects of individual foods can be minor, they contribute to overall fat burning when combined with other approaches, such as a balanced, calorie-deficient diet and regular exercise.
When you are on a journey to burn more fat, you don’t indulge in just any food, as some may contain more fat or calories than you want to burn.
Therefore, this guide will help you understand everything you need to know about foods that aid in fat burning.
Several foods can help boost metabolism and aid in burning fat.
Some of these foods slightly increase energy expenditure by affecting diet-induced thermogenesis (DIT) and, therefore, slightly boost resting metabolic rate.
Research indicates that certain foods can stimulate fat oxidation.
These special foods include the following options below (1):
Some healthy sources of protein that can boost metabolism include lean chicken, low-fat cottage cheese, Greek yogurt, beans, nuts, edamame, and fish, among other lean protein sources.
The way protein boosts metabolism is that it has a high thermic effect of food, which means that digesting it requires more energy than digesting carbs and fats. Your body burns calories while digesting protein.
Protein (along with exercise) can also help increase muscle mass, which in turn increases resting metabolic rate.
Green tea contains caffeine and catechins that may be beneficial for fat burning. Studies have suggested that these compounds in green tea may increase energy expenditure and promote fat oxidation (9).
So, when you combine the benefits of green tea with a balanced diet that supports fat burning and regular exercise, you are on track to achieving your desired goals.
Spicy peppers or chili contain active compounds called capsaicinoids, which some research suggests can increase fat oxidation and thermogenesis.
Some studies have also found that this compound helps reduce appetite.
Therefore, adding spicy peppers or chili to your food is a great way to enhance fat burning and for weight loss (8).
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Omega-3 fatty acids may be beneficial in enhancing fat oxidation and improving body composition, particularly when exercise is involved.
To improve your metabolic health, therefore, and gain those benefits, you can eat fatty fish about 1-3 times a week (6). If you don’t eat fish, there are plant-based sources such as walnuts, flaxseeds, and algal oil.
Fiber-rich foods, such as vegetables, fruits, whole grains, and legumes, usually take longer to digest and increase energy expenditure, thus improving metabolism (3).
Drinks that contain caffeine may be helpful for fat burning and improving metabolism.
Just like green tea, there are others, such as coffee, that contain high caffeine content and work similarly to caffeine in green tea. Avoid consuming too much caffeine if it affects your sleep, as this can be counterproductive to the metabolic benefits.
Read more: Healthy Fitness Meals to Fuel Your Workout Every Day
You can reset your metabolism by incorporating protein-rich foods and fiber-rich foods into your diet. Additionally, it is essential to stay well-hydrated and get enough rest.
Another essential factor that can improve your metabolism is regular exercise.
When you exercise, the energy expenditure in your body increases, and consequently, the rate of metabolic activity rises. This rise in metabolic activity happens to meet your body’s energy demand.
So, if you want to burn fat, follow these simple steps:
As we have mentioned, there is a wide variety of foods or diets that you can adapt to boost your metabolism.
Some of these foods include lean proteins, spicy foods, fiber-rich foods, and caffeine beverages like green tea and coffee. But individual foods have a small impact.
Your overall diet will determine how much fat you lose. The human body requires a balanced diet that is protein- and fiber-rich, and low in calories to lose weight.
Foods that boost metabolism
As we have mentioned, protein-rich foods, green tea, coffee, spices and herbs, and peppers are some of the foods that may help burn more fat and boost metabolism.
Others include fiber-rich foods such as whole grains, vegetables, fruits, and healthy fats, which are options to consider, as mentioned above.
Again, balance your overall diet and ensure that your calorie intake aligns with your health and fitness goals.
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There is no single metabolic booster that works effectively on its own.
You need to combine a variety of approaches, including food choices such as protein-rich and fiber-rich foods, as well as beverages like coffee and tea, along with other methods like increasing physical activity to boost energy expenditure.
You also need to stay hydrated, get quality sleep, and manage stress to boost your metabolic rate and increase physical activity.
A healthy lifestyle and maintaining a calorie deficit will provide better and long-term physical results than metabolism confusion meal plans or anything extreme.
Metabolic killer foods are those that slow down the metabolic process.
Multiple studies have suggested that certain foods can be metabolic killers, and these foods are not healthy, especially for individuals seeking to lose weight.
These metabolic-killer foods include:
Some of these ultra-processed foods include those high in energy and added fats or sugars, fast foods, packaged snacks, and sugary breakfast cereals.
These foods have high caloric density and don’t easily satisfy, so you eat more.
Apart from slowing metabolism, diets high in these foods can increase the risk of type 2 diabetes and obesity (10). Instead of indulging in these, you can swap them with whole foods such as lean proteins, whole grains, legumes, and vegetables.
These include white rice, white bread, and high-sugar cereals, among others.
Diets high in these foods over time have been linked to insulin resistance and worse glycemic control (4). Instead of refined carbs, you can do whole grains, fiber-rich foods, vegetables, and legumes.
Artificial trans-fatty acids are detrimental to cardiovascular and metabolic health, and these include partially hydrogenated oils that may be present in some ultra-processed foods, such as snacks. They are currently in decline due to bans in many countries. These trans-fatty acids are known to raise LDL cholesterol and increase the risk of cardiovascular diseases (5).
Foods or drinks with high added sugars, such as sodas, sweetened juices and fruit drinks, and energy drinks, among others, are also part of the metabolic killer foods.
These drinks can also increase blood glucose levels and provide a significant amount of calories without making you feel full. Research has linked sugary beverages to impaired carbohydrate and lipid metabolism, as well as weight gain (7).
This list provided answers to the following question categories:
Remember: Cutting these less nutritious foods out entirely can lead to binge eating on these same foods, so focus on staying within your calorie goals and use moderation as your guide.
The occasional serving-size treat is better for weight loss than the binge-and-starve cycle.
Read more: 7 Benefits of Not Snacking and What Happens to Your Body When You Quit
We’ve been discussing a variety of foods that can help boost metabolism. If you’re curious about metabolic flexibility, check out our earlier article.
These factors are also necessary to boost metabolism:
There is no sufficient evidence to link bananas to a slow metabolic process. In fact, the unripe green bananas contain higher resistant starch, which acts similarly to fiber in the digestive tract, and are a good dietary strategy you can use to improve your metabolic control and body composition (2). For more details about the slow metabolism symptoms, take a look at our prior publication. Yes, eating too little may indirectly cause weight gain. When you eat insufficient amounts of food, your body enters a state of starvation mode and slows down its metabolic process to conserve energy. That means you burn fewer calories, and that also increases cravings and hunger. Some of the indicators that suggest your metabolism is speeding up include increased hunger and appetite, feeling warmer than usual, reduced fatigue, and increased energy levels. You may also experience reduced fat storage and an easier time with weight loss. Yes, walking can help boost metabolism, though not to the same extent as high-intensity exercises. Any physical activity induces more fat burning as the body burns more calories to meet the increasing energy expenditure and to fuel muscle activity.Frequently Asked Questions
Do bananas slow metabolism?
Can eating too little cause weight gain?
How to tell if your metabolism is speeding up?
Does walking boost metabolism?
At this point, you now know the foods that you should eat more of and those that you can minimize in your diet regarding metabolism and fat burning.
Specific foods that can help you burn more fat and improve metabolism, as mentioned, include high-protein foods such as edamame, fish, green beans, Greek yogurt, and lean meats and chicken, among other protein sources.
Others include green tea, spicy peppers, and omega-3 fatty acids.
On the other hand, certain foods can exacerbate or slow down the process of reaching your body goals when consumed in excess, including sugar-sweetened beverages, artificial trans fats, ultra-processed foods, and refined carbohydrates.
Therefore, eat more of the metabolic-boosting foods and eat less of the “metabolic-killer foods” when you’re on a weight loss journey and for general health!
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