Metabolism is the process that converts food and drink into energy or burns calories. Certain foods contain specific nutrients that increase metabolism, the rate at which the body burns calories, among other processes. Here are some foods that may boost metabolism:
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Protein-rich foods: Protein causes the largest rise in the thermic effect of food (TEF). Dietary protein requires 20-30% of its usable energy to be expended for metabolism, compared to 5-10% for carbs and 0-3% percent for fats. Eating more protein can also reduce the drop in metabolism often associated with losing fat.
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Eggs: Eggs are rich in protein, with each large, hard-boiled egg containing 6.29 grams of protein. They also contain vitamin D, which is essential for bone health and immune function.
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Flaxseeds: Flaxseeds are seeds that contain protein, fiber, and omega-3 fatty acids. 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.
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Lentils: Lentils are rich in protein and fiber, which feed beneficial bacteria in the gut. They may also increase metabolism because they are rich in protein.
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Chili peppers: Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up.
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Green tea: Green tea contains caffeine and catechins, which are antioxidants that may boost metabolism. Drinking green tea may increase the number of calories you burn, even at rest.
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Whole grains: Whole grains are rich in fiber, which can help keep you feeling full and satisfied. They also contain B vitamins, which are essential for metabolism.
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Milk: Milk is a great source of bone-building calcium in addition to providing 8 g of protein per cup. According to the United States Department of Agriculture (USDA), whole milk is a good source of vitamin D, which is essential for bone health.
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Avocado: Avocado is a good source of healthy fats, fiber, and potassium. It also contains vitamin K, which is essential for bone health.
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Greek yogurt: Thick, creamy Greek yogurt is an ideal way to start your day with a high-protein breakfast that’s great with fruit and granola. As a fermented food, it also checks the box as a probiotic metabolism booster.
Its important to note that while certain foods may boost metabolism, they wont work miracles on their own. A well-balanced diet, physical activity, and proper sleep are also essential for improving metabolism.
