If you’re trying to lose weight, you may have heard about “metabolism-boosting” foods. But what are they, and do they actually work?.

In short, metabolism-boosting foods are foods that supposedly increase your metabolism, which is the rate at which your body burns calories.

While certain foods and drinks can increase your metabolism to a certain extent, they probably won’t lead to significant weight loss on their own. However, incorporating these foods into a healthy, balanced diet can definitely help.

Green tea

Green tea is often touted as a metabolism-boosting superstar, largely thanks to its high concentration of catechins, a type of antioxidant.

Researchers have found that catechins can increase the amount of energy your body burns, both during exercise and while at rest.

In one study, participants who drank four cups of green tea per day for two months lost more weight and body fat than participants who drank a placebo. However, it’s worth noting that the amount of weight loss was relatively modest – just a few pounds.

Chili peppers

If you can handle the heat, chili peppers are another metabolism-boosting food to add to your diet.

Capsaicin, the compound that gives peppers their spiciness, has been found to increase calorie burning and fat oxidation, or the breakdown of fat in the body.

In one study, participants who ate a meal containing capsaicin burned more calories during the following hours than those who ate a placebo meal.

However, it’s worth noting that the effect of capsaicin on weight loss is still up for debate, with some studies finding that it may not have a significant impact.

Protein-rich foods

Protein is essential for building and maintaining lean muscle mass, which has a higher calorie-burning rate than fat.

Studies have found that increasing your protein intake can increase your metabolism and help you burn more calories, both during exercise and while at rest.

Some examples of protein-rich foods include:.

Chicken breast
Fish
Eggs
Beans and legumes
Greek yogurt

Whole grains

Whole grains, such as brown rice, quinoa, and oatmeal, are another metabolism-boosting food to add to your diet.

Unlike refined grains, which are stripped of their nutrient-dense bran and germ, whole grains contain fiber, vitamins, and minerals that can help keep your metabolism running smoothly.

In one study, participants who ate a diet rich in whole grains burned more calories at rest than those who ate a diet containing refined grains.

Water

While not a food, water is still an important part of a metabolism-boosting diet. Studies have found that drinking water can increase your metabolism, largely by helping your body process calories more efficiently.

In one study, participants who drank 500 mL of water increased their metabolic rate by 30% for up to 30 minutes. However, it’s worth noting that this effect may be short-lived.

Leafy greens

Leafy greens, such as spinach, kale, and collard greens, are rich in vitamins, minerals, and antioxidants that can help boost your metabolism. They’re also low in calories, making them a great addition to any weight loss diet.

In one study, participants who ate a diet rich in leafy greens lost more weight and body fat than those who ate a diet containing a lower amount of greens.

Nuts and seeds

Nuts and seeds are high in protein, healthy fats, and fiber, all of which can help increase your metabolism and keep you feeling full. They’re also a great source of vitamins and minerals, making them a healthy addition to any diet.

Some examples of nuts and seeds that are high in protein include:.

Almonds
Cashews
Chia seeds
Flaxseeds
Pistachios

Cruciferous vegetables

Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, are rich in fiber, vitamins, and minerals that can help boost your metabolism. They’re also low in calories, making them a great choice for weight loss.

In one study, participants who ate a diet rich in cruciferous vegetables burned more calories during digestion than those who ate a diet containing fewer cruciferous vegetables.

Coconut oil

Coconut oil is made up of medium-chain triglycerides (MCTs), which are a type of fat that has been found to increase energy expenditure and fat burning. Studies have found that consuming MCTs can increase your metabolism by 5-10%.

However, it’s important to note that coconut oil is high in calories, so it should be consumed in moderation as part of a balanced diet.

Dark chocolate

If you have a sweet tooth, you’ll be happy to know that dark chocolate can actually be good for your metabolism. Dark chocolate contains caffeine and theobromine, two compounds that have been found to increase calorie burning and fat oxidation.

In one study, participants who ate dark chocolate with a high percentage of cocoa burned more calories and fat than those who ate milk chocolate.

Conclusion

While no single food can magically boost your metabolism and lead to weight loss, incorporating these metabolism-boosting foods into a healthy, balanced diet can definitely help.

Try adding some of these foods to your diet and see if you notice a difference in your energy levels and weight loss progress.