Which foods speed up metabolism and burn fat

Table of Contents

Do you want to speed up metabolism and burn fat? If so, you need to eat the right foods. This article will discuss which foods help speed up your metabolism and burn fat.

What is metabolism, and how does it work 

Metabolism is the mechanism by which your body transforms food and drink into energy. It also refers to all of the chemical reactions that occur in living organisms, including both animals and plants. These reactions are essential for maintaining life.

The rate at which your body burns calories is known as metabolism. It’s mainly influenced by genetics and age, but there are a few things you can do to give it a boost.

Metabolism is a broad term that involves many chemical pathways (reactions). In general, these pathways either produce or break down molecules such as proteins, sugars, or lipids (fats). Some metabolic pathways use oxygen to convert nutrients into usable energy sources; others don’t require oxygen because they generate energy anaerobically (without it). The end products created by metabolism include water and carbon dioxide gas. 

Many people confuse metabolism with digestion- there’s some overlap- but the two are quite different. The process of breaking down food into smaller components that your body can use is known as digestion. In contrast, the total of all chemical changes in your body, including digestion, is metabolism.

How food can speed up metabolism 

What are the fat burning food that speed up metabolism 

According to several studies, diets high in protein and whole foods may boost energy expenditure compared to low-protein, processed meals. A 2021 study found that a high-protein diet containing 40% protein provided higher total energy expenditure and more fat burning than a control diet containing 15% protein. A balanced diet rich in protein and fiber, such as vegetables, fruits, nuts, seeds, and legumes, will support a healthy metabolism and improve overall health.

Eating healthy foods such as whole grains, fruits, vegetables, lean protein, nuts, seeds, beans, legumes, fish, poultry, and olive oil can help boost your metabolism. Foods high in fiber, like apples, bananas, carrots, celery, green peas, broccoli, and spinach, also help increase metabolic rate.

A review of multiple studies done by researchers at the University of Massachusetts Medical School revealed that eating more protein – especially in combination with other healthy habits – can help increase metabolism and reduce body fat.

People who eat a lot of protein (approximately 25% of their daily calories) consume about 80 fewer calories each day than those who get 10% of their calories from protein, according to researchers. That may not sound like much, but it adds up to about 8 pounds lost over a year. And when coupled with exercise and low-calorie diets, the effect was even greater: Protein increased subjects’ metabolism by about 100 calories per day more than those who exercised alone or with carbs.

Foods That Speed Up Metabolism

Metabolism is the process your body uses to make and burn energy from food. It would help if you had some fat in your diet to give your body energy and support cell growth. But too much-added fat can lead to weight gain, which raises your risk of type 2 diabetes, heart disease, and other health problems.

The good news is that some meals have a strong thermogenic impact, which means you burn calories as you chew. Other eats contain nutrients and compounds that boost your metabolic rate.

Certain foods can help speed up your metabolism, allowing you to burn more calories throughout the day. Pair these with exercise for maximum results. 

Fruits and vegetables are not the only things on which pesticide residue may be found. Meat, fish, dairy products, eggs, and even potatoes are all included. In other words – it’s never too late to start eating healthy! Here are some of the most popular choices for boosting your metabolic rate: 


It contains high levels of lycopene and citrulline (which helps with blood flow). This fruit has been shown to help people lose weight faster than those on a diet without watermelon. It also helps alleviate muscle soreness after a workout. 

Chili peppers

These fiery fruits are packed with capsaicin, which helps the body burn more calories. In fact, eating chili peppers can boost metabolic rate by up to 25%. 

Spicy food

Adding spices to your food can help boost your metabolism. One study showed that adding just 1 gram of ginger to meals increased metabolic rate by 8%.


This colorful spice is not only great for adding flavor to dishes, but it’s also a powerful metabolism booster. Curcumin, the active component in turmeric, promotes energy expenditure and fat loss.

Green tea

This popular drink is rich in antioxidants called catechins, which have been shown to help boost metabolic rate and promote weight loss. Green tea also contains EGCG, a fat-burning plant compound that increases metabolism and accelerates fat oxidation. Plus, the caffeine it contains can (slightly) boost your metabolism. 


This common herb is not only great for adding flavor to food, but it also has powerful metabolism-boosting properties. Garlic contains allicin, a compound that helps the body burn more calories. 

Omega 3 fatty acid

The Omega-3 family of polyunsaturated fats is a group of omega-3 fatty acids essential for the human diet. The three principal members of this family are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). These are all found in oily fish such as salmon, mackerel, sardines, herring, and trout. They also occur naturally in other foods, including flaxseed oil, walnuts, soybeans, and canola oil.

Coconut oil 

It is a wonderful, healthy fat that has many health benefits. It’s high in medium-chain triglycerides (MCT), which are quickly metabolized and provide energy to the body without causing weight gain or storing it as fat.

Protein-rich foods

Foods like Greek yogurt help keep you fuller longer and increase the number of calories you burn each day. Research shows that protein can increase postprandial calorie intake by 35%. Research has also shown that high-protein diets can increase resting metabolic rate (RMR), the number of calories burned at rest.



They are low-calorie, fat-burning foods rich in critical nutrients, including iodine and selenium, which help boost your metabolism. They contain all the amino acids our bodies use for general maintenance and metabolic processes. Eggs are one of those belly fat-burning and metabolism-boosting foods because they are high in protein, stimulating metabolism, and increasing satiety. 

Pumpkin seeds 

They are on our list of fat-burning and metabolism-boosting foods for various reasons, one of which is their high fiber content.

As shown in the Food and Nutrition Study, you can help keep your metabolic rate high by eating foods that your body has to work harder to digest. It’s possible that certain foods need more energy to break down than others, implying that your metabolism is slightly boosted. This means that whole grains take longer to digest. Thus, your metabolism remains steady for a longer period.

Foods That Burn Fat 

Foods That Burn Fat 

Your body is genetically designed to store fat, burn it slowly, and make it hard for you to lose weight. The good news is that a few foods can help shift the scale in your favor and help you lose fat by making your body more efficient at burning fat.

Consume plenty of protein and fiber, which can help boost your metabolism and promote weight loss. Include plenty of healthy fats in your diet as well, such as omega-3s, which have been shown to help burn fat. Some good choices include avocados, nuts, and seeds. 

Many foods can help you burn fat, including the following: 

Lean protein

Protein helps build muscle, which burns more calories. Good sources of protein include fish, chicken, tofu, and legumes. 


Fiber helps keep you feeling full for longer, which can help you eat fewer calories. Good sources of fiber include fruits, vegetables, and whole grains. 

Healthy fats

Fish such as salmon, mackerel, and herring are rich in omega-3 fatty acids, which have been found to boost the effectiveness of leptin, a hormone that helps regulate energy expenditure and fat storage. Omega 3 fatty acids have also been shown to reduce insulin resistance, linked to excess abdominal fat.

Whey Protein

It digests quickly and helps build muscle mass, both of which enhance weight loss. Whey protein also suppresses ghrelin, a hormone that stimulates hunger pangs. It also increases levels of hormones that make


Cucumber is a very effective fat-burning food. It contains no fats and is made up of 95% water. This makes it low in calories, filling, and hydrating. Cucumbers contain polyphenols that help you to feel full and boost metabolism. One study showed that people who consumed cucumbers daily for 8 weeks lost 2 pounds.


Avocados are a superfood rich in healthy fats and nutrients. They are high in fiber, which means that they help you feel full and satisfied for longer periods. Studies have shown that eating half an avocado with lunch helps stabilize blood sugar levels, which also aids weight loss efforts.


Mint is a natural appetite suppressant, so it’s a great addition to any meal or snack. Research has shown that mint increases the body’s enzyme production, improving digestion and leading to faster weight loss. Mint leaves also have anti-inflammatory properties, improving symptoms of indigestion such as bloating and stomach cramps.


Drinking plenty of water can help flush toxins from the body and boost metabolism. It’s also an excellent way to stay hydrated and avoid sugary drinks. 

Green Tea

It has been found to contain polyphenols and catechins, powerful antioxidants that help burn fat. According to a study published in the American Journal of Clinical Nutrition, men who consumed a combination of caffeine and green tea extract burned more calories than those who only ingested caffeine.

So, if you’re looking to lose weight, make sure to include plenty of these foods in your diet!

Foods That Slow down metabolism 

Weight loss and fat loss are two things that are directly associated with your metabolism. It is the rate at which the energy is burned within the body. As you get older, you will notice that your metabolism will slow down, causing you to gain weight. You can do some things to increase the rate at which your metabolism burns calories. One of these things is to consume fewer calories. It is essential to realize that this will not always work, but most of the time, it will.

The other side of the coin is that foods slow down metabolism and cause weight. These include refined carbs like white bread, pasta, rice, potatoes, and sugary drinks. Refined carbs are easily digested and absorbed quickly, but they don’t provide much nutrition or energy for the body to use. They also spike blood sugar levels, causing an immediate insulin release into the bloodstream. Insulin then triggers the liver to store any extra glucose as fat. This is why people who eat large amounts of refined carbs often put on weight. 

These foods also tend to be low in fiber and nutrients. Fiber helps to fill you up, while nutrients give your body the fuel it needs to function at its best. To get rid of belly fat, you must make sure that you’re consuming enough calories each day. It would help to consume about 1 gram of fiber per 10 grams of carbohydrate. 

If you want to lose weight, you’ll also need to cut back on the amount of refined carbs you eat. Instead, focus on whole grains, fruits, vegetables, beans, legumes, and lean meats.

How Much Protein Should You Eat? 

Protein is a crucial macronutrient for building muscle mass. It’s also necessary for bone health, tissue repair, and hormone regulation.

The Institute of Medicine recommends that men consume 0.8 grams of protein per kilogram (2 percent calories) and women consume 0.55 grams (1 percent calories). The average daily protein requirement is around 56 grams for a 70-kilogram person, but some specialists recommend more protein.

A study published in the International Journal of Sports Nutrition and Exercise Metabolism found that athletes who consumed 2.3 times their average calorie intake had better results when compared with those who ate only 1.2 times their calorie requirement. 

To determine how many grams of protein you should eat each day, multiply your ideal body weight by 0.8. Then divide that number by 4. Divide the result by total calories to determine how many grams of protein to eat. If you’re not sure about your ideal body weight, you can measure yourself using a bathroom scale. 

Combining Foods for Maximum Effect 

Combining fat burning Foods with diet and exercise for Maximum Effect 

You may wonder how many grams of protein you should eat every day. The answer depends on your goals and preferences. It’s recommended that adults consume 0.8 to 1.0 grams of protein per kilogram (2.2 pounds) of body weight.

For example, if you weigh 150 pounds, you should eat around 45 to 60 grams of protein each day. On the other hand, some experts advocate for even higher protein intakes. One study found that increasing protein intake to 2.3 grams per kilogram of body weight was associated with greater visceral fat reductions than lower levels of protein. 

Protein is usually made up of amino acids. There are two types of proteins: complete and incomplete. Complete proteins contain all nine essential amino acids. Incomplete proteins lack certain amino acids. When you combine food sources of different types of protein, you can get a more balanced diet. Try to include both plant-based and animal-based proteins in your meals.


As you can see, there are plenty of foods that can help speed up your metabolism and burn fat. If you want to see results, make sure to include these foods in your diet. 

Remember, while this article focuses on what to eat to boost your metabolism and burn fat, you also need to make an effort to exercise and self-care. By eating nutrient-dense and protein-rich foods, drinking plenty of water, and getting enough exercise, you can healthily boost your metabolism. Another good news is that you can speed up your metabolism with certain foods and lose weight quickly

If the body tries to conserve its energy reserves, the metabolism will slow down. According to a study published in the journal Biological Psychiatry, stress can cause the body to process food more slowly. Even mild dehydration can interrupt and slow down your body’s ability to burn calories.


What foods help burn fat faster?

Foods like salmon, chicken, eggs, beans, nuts, and olive oil are high in protein and can be used to boost metabolism.

What are the 5 foods that burn belly fat?

The five foods that burn belly fat are 1. Beans 2. Nuts 3. Whole grains 4. Salmon 5. Watermelon

How does healthy eating increase metabolism?

Healthy eating increases metabolism by increasing the number of calories burned during exercise.

What are fat metabolism foods?

Fat metabolism foods include nuts, seeds, avocados, olive oil, salmon, eggs, and other healthy fats. These foods can help boost your metabolism and keep you feeling full longer.

Can fat burn food help you lose weight?

Yes, it can! Fat-burning foods include green tea, almonds, fish, and avocados.