A big part of losing weight is determining how to boost your metabolism—the rate your body burns calories and carries out other important processes. Certain foods contain nutrients that increase your body’s metabolism, helping you lose weight, which in turn can reduce your risk of obesity-related health issues. Although there are lots of foods that fit the bill, here are seven to get you started.
1. Chile peppers
Thanks to a compound called capsaicin, fresh or dried chili peppers can help not only boost your metabolism, but also reduce your appetite and give you a feeling of fullness.
2. Ginger
This spice has been shown to reduce body weight, increase “good” cholesterol and decrease fasting glucose levels. It also has anti-inflammatory properties.
3. Eggs
Eggs are rich in protein, which is an effective nutrient for boosting metabolism because it takes more energy to digest protein than it does fats or carbs.
4. Lentils
Like eggs, lentils, beans, and peas are high in protein. They’re also a good source of fiber, which is helpful in feeding “good” bacteria in the gut.
5. Caffeinated coffee
Studies have shown that the caffeine in coffee is good at increasing energy expenditure and increasing metabolism. Just make sure you don’t overdo it. Of course, adding a ton of cream and sugar may cancel out the benefits of coffee.
6. Green tea
A small study in 2013 found that drinking 4 cups of green tea each day appears to reduce body mass index, waist size, body weight, and systolic blood pressure. Green tea may also provide anticancer, anti-inflammatory, antimicrobial and antioxidant benefits, as well as benefits for oral and heart health.
7. Brazil nuts
Rich in selenium, protein, and healthy fats, Brazil nuts are good for you when eaten in moderation. The RDA is no more than 55 mcg per day. Anything closer to 400 mcg can cause selenium toxicity.
