Your metabolism is the engine that powers everything your body does, from breathing to running a marathon. It’s the process by which your body converts food into energy, which is then used to power all the work that your body does.

If your metabolism is sluggish, you might feel tired, irritable, and unable to focus. You might also struggle to lose weight, as a slow metabolism can make it difficult for your body to burn calories efficiently.

Fortunately, you can boost your metabolism with the right foods. Here are eight foods you should be eating to give your metabolism a natural boost:.

1. Spicy Foods

If you’re a fan of spicy food, you’re in luck: spicy foods can help give your metabolism a boost.

That’s because they contain capsaicin, a compound that has been shown to increase metabolism and help your body burn calories more efficiently.

In fact, one study found that people who ate a meal that contained capsaicin burned more calories throughout the day than those who ate a bland meal without the compound.

So go ahead and add some spice to your meals. Add some cayenne pepper to your eggs in the morning, or sprinkle some red pepper flakes on your pizza. Your metabolism will thank you.

2. Lean Protein

Protein is an essential nutrient for building and repairing tissues in your body, but it’s also important for boosting your metabolism.

That’s because protein takes more energy to digest than carbohydrates or fat, so your body burns more calories when digesting protein-rich foods.

Choose lean sources of protein, such as chicken, fish, and beans. These foods are also low in calories and high in nutrients, making them a great choice for weight loss and overall health.

3. Whole Grains

Whole grains, such as brown rice, quinoa, and oatmeal, are high in fiber and complex carbohydrates. Both of these nutrients help keep you feeling full, which can reduce your overall calorie intake and help with weight loss.

In addition, the fiber in whole grains helps keep your digestive system running smoothly, which is important for overall health.

And because your metabolism has to work harder to break down complex carbohydrates, eating whole grains can give your metabolism a boost.

4. Green Tea

Green tea is packed with antioxidants and other nutrients that can help boost your metabolism. One of these compounds is called catechins, which have been shown to increase your metabolism and help you burn more calories throughout the day.

In fact, one study found that people who drank green tea daily for 12 weeks lost more weight and had a greater reduction in body fat than those who didn’t drink the tea.

So if you’re looking for a natural way to give your metabolism a boost, try swapping out your morning coffee for a cup of green tea.

5. Berries

Berries, such as blueberries, raspberries, and strawberries, are high in antioxidants and other nutrients that can help boost your metabolism. Berries are also low in calories, making them a great choice for weight loss.

One study found that people who ate a diet high in berries for eight weeks had a greater reduction in body weight and fat mass than those who didn’t eat the fruit.

So if you’re looking for a sweet snack that can help boost your metabolism, reach for a handful of berries instead of a candy bar.

6. Nuts

Nuts are packed with healthy fats, protein, and other nutrients that can help boost your metabolism. They’re also a great choice for a quick and easy snack, as they’re portable and require no prep time.

Choose nuts that are high in healthy unsaturated fats, such as almonds, walnuts, and pistachios. These nuts are also high in fiber, which can help keep you feeling full and reduce your overall calorie intake.

7. Yogurt

Yogurt is a great source of calcium and other nutrients that can help boost your metabolism. Calcium has been shown to increase your metabolism and help you burn more calories throughout the day.

Choose plain, low-fat yogurt and add some fresh fruit for a healthy and filling snack. The protein in yogurt will also help keep you feeling full, which can help with weight loss.

8. Water

While water isn’t technically a food, it’s an essential nutrient that can help boost your metabolism. Drinking enough water is important for overall health, but it can also help you burn more calories throughout the day.

One study found that people who drank two liters of water per day burned more calories than those who only drank one liter per day. So make sure you’re drinking enough water to keep your metabolism running smoothly.

Boosting your metabolism doesn’t have to involve drastic changes to your diet. By adding these eight foods to your plate, you can give your metabolism a natural and healthy boost.