variety of fresh healthy foods fruits vegetables whole grains and dairy.

Excessive weight gain has been linked, at least in part, with a lowered metabolism. To start off, metabolism is the means by which your body breaks down foods and fluids that you consume into usable energy. Your body then takes this energy and applies it to various forms of activity such as exercise and working. But even when you are sitting still your body still uses energy.

A higher metabolic rate means that foods you consume are processed and burned more quickly along with any stored fats in your body. It is possible to raise the metabolic rate through exercise, but it’s also possible to influence it it by simply changing your diet. Here are some great foods to jumpstart your metabolism!

Drinking More Water

A simple way to improve your metabolism is to stay hydrated. When your body has enough fluids, it runs more efficiently and makes it easier to transport that energy throughout the body. Scientists also recommend drinking cold water, as it forces your body to burn calories to warm it up before use.

Eggs and Egg Whites Especially

Eggs are rich in protein, which is great booster for a increased metabolic rate. Eggs are also chock full of the vital vitamin D.

Lean Meats

Iron deficiency can lead to a slowed metabolism, so keeping a regular intake of iron is key to improving that rate. Some iron-rich foods include chicken, fish and shellfish, and even tofu are great sources of iron.

Chili Peppers

Eating spicy foods has been a practice of trying to boost metabolism for many years. Spicy foods like chili peppers contain a chemical called capsaicin which can turn up the dial on your metabolism.


Coffee has been noted as a significant booster of metabolic rates. The caffeine that gives you the extra energy to push through the day is also a great metabolism amplifier. Some studies suggest that consuming caffeine can lead to an increased calorie burn rate by an extra 100 calories a day.

Green Tea

Tea also contains caffeine, but also has catechins as well. Catechins have been linked with an increased metabolism and fat burn rate. In particular green and oolong teas have been associated with increased fat burning beyond other types of teas.

Whole Grains

While any kind of processed grain can help boost metabolism—like pasta and white bread—those that are most effective are the darker grains. Brown rice, oatmeal, and whole grain breads are more difficult for your body to break down, causing it to work harder and burn more calories. These grains also contain more fiber which assists in improving your overall digestive health.


In addition to the iron provided by leaner meats, lentils are packed full of iron. Legumes such as peas, chickpeas, beans, and peanuts are also great sources of iron. All of these options contain a decent amount of proteins and dietary fiber as well, meaning they can work on many different levels towards improving your metabolic health.


Seaweed is finding a increased usage in current diets recently. In general, seaweeds contain a significant amount of iodine, which is necessary for your thyroid to produce and balance hormones. These hormones go a long way towards regulating metabolism, and improving your thyroid health is a great way to increase your resting metabolic rate!

A Quick Review

While incorporating one or two of these options can help boost your metabolism, we recommend trying some of each, and mixing and matching to find what works best for you. Introducing new dietary options is a fantastic way to improve your metabolism, but it can take time to see results. Make a habit of including these foods in your everyday meals! As always, if you have a concern about your metabolic rate, consult with a licensed professional about your options moving forward.

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