Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Does it sometimes feel like your body is plotting against you? You put in the effort to shed those stubborn pounds, but they just won't budge. What if the key to unlocking weight loss potential isn’t in gruelling workouts or crazy diets? It might just be in the foods you’re eating!
A balanced diet greatly influences metabolism and assists in losing excess weight. By making some smart food choices, you can add certain foods to your diet that will boost your metabolism and help you burn fat more effectively.
Check out these 11 powerful foods that are not only nutritious but also help enhance your metabolic rate and support fat loss.
Green tea isn’t just a soothing drink; it’s a metabolism booster, too. Packed with the antioxidant called EGCG (epigallocatechin gallate), this tea can ramp up fat burning and energy usage. Research shows that drinking green tea extract can help burn fat during moderate exercise and improve how the body responds to insulin and handles sugar in healthy young men. EGCG is also great for your heart, as it reduces oxidative stress and lowers the risk of metabolic issues.
For the best results, aim for 3-4 cups a day. This keeps the EGCG flowing, which not only boosts your metabolism but also helps keep you hydrated.
Whole grains are a game changer for boosting metabolism and keeping a healthy body weight. A study shows that they boost your resting metabolic rate and help with energy loss through stool, creating a positive impact on your energy balance.
Foods like oats, brown rice, and quinoa are complex carbs that your body takes its time digesting. They help stabilise blood sugar levels and increase energy expenditure during digestion. This process, known as the thermic effect of food, gives your metabolism a nice boost compared to refined grains.
Chilli peppers do more than just spice up your meals—they can actually help fire up your metabolism. The secret behind their heat is a compound called capsaicin, which kicks off a process called thermogenesis. This means more calories are burned and fat breaks down faster. A study even found that adding capsaicin to your diet can really improve energy expenditure and fat burning, which makes it a great choice for anyone looking to shed some pounds.
For the best results, try to include chilli peppers in your meals regularly, whether they’re fresh, dried, or powdered. Doing this will give your metabolism a natural boost and help with your fat-burning goals.
Ginger is an awesome metabolic booster with a bold flavour and a ton of health benefits. Research results reveal that ginger can enhance thermogenesis and reduce feelings of hunger, which suggests it might play a role in weight management.
With its thermogenic properties, ginger can elevate your body temperature and enhance your metabolism. It’s also fantastic for digestion and can help ease bloating and other tummy troubles.
Want to add more ginger to your diet? Try grating it into smoothies, brewing it into a soothing tea, or sprinkling it as a spice in your favourite dishes. It’s a delicious way to support a healthy metabolism and improve digestion while enjoying all the zingy goodness ginger has to offer!
Beyond its ability to wake you up, coffee's caffeine content is a powerful metabolic accelerator. A study confirmed that caffeine and coffee give your metabolism a nice little kick, whether you’re at a healthy weight or not. In the same study, normal-weight folks get an extra bonus with even more fat being burned. So, whether you’re a coffee lover or just a casual caffeine sipper, that daily brew might just be your metabolism’s best friend
However, it’s crucial to consume it wisely; excessive intake can lead to side effects like sleep disturbances. Keeping your coffee consumption moderate can help you enjoy its benefits while minimising negative effects.
Legumes and pulses are both important for revving up your metabolism. Think lentils, chickpeas and beans; these tasty foods take their time to digest, which means your body works harder and burns more energy in the process. This nifty effect boosts the thermic effect of food (TEF), or in simpler terms, it’s the energy your body needs to break down what you eat.
When you load up on legumes, you’ll feel fuller for longer, which helps keep those pesky hunger pangs at bay and prevents overeating. Adding these guys to your meals can also amp up your feelings of satisfaction, which is perfect for keeping your weight in check.
Mix it up and incorporate a variety of legumes and pulses into your diet. They’re not just delicious; they’re also a key player in any wellness-focused eating plan, supporting a healthy weight and giving your metabolism a boost.
Apple cider vinegar (ACV) has gained a reputation for its metabolism-boosting benefits. A 2018 study found that participants on a calorie-restricted diet who added ACV to their routine lost more weight than those who didn't!
To work ACV into your day, try diluting it in water and sipping it before meals to support digestion and keep your metabolism humming.
Seaweed isn’t just a sushi star; it’s also a sneaky metabolism booster! With its iodine content, this ocean veggie helps keep your thyroid happy, which is key for firing up your metabolism. A well-functioning thyroid means your body burns calories more efficiently, which makes it easier to stay on top of your health goals.
With iodine deficiency affecting about 2 billion people globally, adding seaweed to your diet can make a real difference. Try tossing some dried kelp into salads or indulging in sushi wrapped in nori to support your metabolism while soaking up all the extra vitamins and minerals.
Studies show that the compounds in citrus can help increase energy metabolism and boost fat burning, both in lab settings and animal studies. It’s more reason to enjoy these tangy treats as part of a healthy diet, knowing they’re working behind the scenes to support your body’s fat-burning processes. Plus, the fibre keeps your blood sugar steady and your digestion on point, which all adds up to a more efficient metabolism.
Whether you’re starting your day with a refreshing grapefruit or adding lemon slices to your water, sneaking more citrus into your diet is an easy (and tasty) way to support your weight goals.
Nuts are a tasty and filling snack that can also give your metabolism a boost. Rich in protein, healthy fats, and fibre, nuts like almonds, walnuts, and pistachios help increase your metabolic rate while preserving muscle mass, which is key to keeping your metabolism running smoothly. One study suggests that adding nuts to your diet can support weight management and metabolic health.
Yoghurt is a great food for increasing your metabolism because of its impressive protein and calcium content. High-protein foods like yoghurt take more energy to digest, which means you burn more calories and boost your metabolic rate in the process.
Research shows that probiotics—often found in yoghurt—can positively affect body weight and composition, hinting that yoghurt can play a role in maintaining a healthy metabolism and supporting your weight management goals. Keep in mind, though, that individual results can vary; a balanced diet and regular exercise are essential for overall health.
Take charge of your weight management and overall health by choosing foods that give your metabolism a boost! Incorporating thermogenic foods like ginger and chilli peppers, along with fibre-rich whole grains and protein-packed options like nuts and seaweed can supercharge your body’s calorie-burning capabilities.
But don’t forget—balance is crucial! Pair these nutrient-dense foods with regular exercise, plenty of sleep, and effective stress management for the best results.
Ready to dive deeper into personalised strategies? Check out our Interval Weight Loss program for expert guidance!
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.