14 Food And Diet Tips That Help Boost Metabolism

At a young age, some of us tend to brag about how much food we can consume on a daily basis and get away with not gaining any weight. While those who have a high metabolism can make everyone jealous of their meal portion intake, the rest of us have to deal with eating a reasonable portion size and work out on a daily basis.

Luckily, there is a way metabolism can help the body burn fat without contributing to extra fat storage. It is done by a process of converting calories from food into fuel. Check out these foods and tips to include in your day for a lower metabolism.

blue berries for quick metabolism

Foods To Eat To Increase Your Metabolism

1. Fish 

Although you hear complaints of fish smelling really bad, fish offers high protein and low saturated fat.

2. Whole grains

Whole grains are rich in dietary fiber to aid in digestion. Whole grains you can purchase include brown rice, popcorn, buckwheat, millet, quinoa and sorghum.

3. Blueberries

Blueberries are rich in falconoid, which helps work with lepton in the body to boost metabolism.

Related: Four of the World’s Healthiest Foods

4. Tomatoes

Not only does this fruit contain vitamin C, but did you know tomatoes carry a ton of rich fiber which can lower blood sugar, cut cholesterol, and may even prevent colon cancer?

See also  5 Ways You Can Achieve Balance In Life
5. Grapefruit

Grapefruit can directly reduce insulin levels in the body and will eventually allow the body to better metabolize fat and reduce subsequent storage.

6. Fruits rich in vitamin C 

Fruits rich in vitamin C, such as strawberries, kiwi, and guava, may help oxidize fat if an adequate portion is supplied in the body.

Related: Why You Need More Sunlight: The Benefits of Vitamin D

7. Green tea or other sugar-free caffeinated beverages

I know it sounds crazy, but drinking caffeinated beverages that are naturally sugar-free can act as a short-term stimulant. But be careful; use with moderation and caution.

8. Peppers and hot sauce containing capsaicin

Capsaicin is an active component of chili peppers and produces a sensation of burning in any tissue with which it comes into contact.You can usually find capsaicin in cayenne, jalapenos, habaneros and chili peppers. The short term effect of increasing body temperature will overall increase the metabolic rate.

9. Eating dark green leafy vegetables

Say goodbye to iceberg lettuce and say hello to collards, kale, and spinach. These dark leafy greens may increase iron levels, and therefore strengthen red blood cells, which work with protein to make hemoglobin, the blood component that carries oxygen throughout the body.

See also  10 Strategies for Healthy Eating & Fast Fat Loss Anywhere

Related: The 4 Major Benefits of the Vegan Diet

Diet Tips To Increase Your Metabolism

Already added these foods? Here are tips you can use throughout your day to jumpstart your metabolism.

1. Eat 6 small meals throughout the day

If you choose six small healthy snacks instead of your three main course meals, it will prevent the body from going into preservation mode when it holds onto fat and slows metabolism.

2. Keep hydrated

This one is a no brainer. Getting dehydrated can trick the body into thinking it is hungry, and we all know water is the safest drink and goes well with any meal.

Related: 5 Big Benefits of Drinking Water

3. Steer clear of unhealthy, high-calorie, and fatty foods

High-fat and calorie-dense foods decrease metabolism and add to fat storage by taking longer to digest. (But don’t avoid all fats, like avocados, for example!)

4. Don’t eat too little

Try not to wait to eat. If you only eat large meals when hungry, your body will store excess fat, as it won’t know when its next meal is coming.

See also  How to Eat Paleo Like a Caveman

Think of your body like a car, giving it only enough gas to get you to your next destination. Give it just enough fuel to keep moving efficiently without waste.

Related: 6 Reasons to Eat More Raw Foods

5. Eat at the right times

Eat breakfast early to start your metabolism going for the day. Try to eat four hours before bedtime. Since metabolism naturally slows down as you go to sleep, your body doesn’t need as much fuel and a full belly will not be digested quickly and will promote fat storage.

The Takeaway

Everyone wants to give their metabolism a little kick-start from time to time. If you want to boost your metabolism, utilizing these foods and tips will give you that spark you need!


Jordan BieberFelice Kosakavich, MS, RD, is the Chief Clinical Dietitian at Workmen’s Circle Multicare Center, a healthcare facility located in the Bronx, NY.

Photo by Hoot Owl

Scroll to Top