What to eat (and avoid) to boost your metabolism

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

It often seems like some people are just 'born lucky' when it comes to a speedy metabolism. It's true that genetics have a significant role to play in an individual's ability to burn food as fuel, and many people give nature a helping hand by increasing calorie-burning lean muscle mass through exercise. But could the food you eat actually speed up, or slow down, your metabolism? Well, to an extent, yes!

There are certain foods that appear to help speed up the body's metabolic rate, and others that seem to slow it right down. And, indeed, there are plenty of tasty ways to give your metabolism an extra boost. While many of the usual suspects appear on the naughty list, there are some surprises, too.

Want to know what to eat, and avoid, to burn some extra calories? Click through this list to find out.

Protein-rich foods

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

Protein has a strong reputation among body builders and other fitness-conscious folk, and with good reason. Your body uses more energy to digest protein-rich foods such as eggs, meat, fish, and legumes than to digest carbs and fat, and protein can also help you feel fuller for longer.

Iron-rich foods

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

A diet that is too low in selenium or iron can prevent the thyroid from producing the right amount of hormones, which could slow down your metabolism. Including plenty of iron-rich food like spinach and broccoli can give your thyroid a helping hand.

Seaweed

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

Seaweed is a potent source of iodine, another mineral that aids the proper functioning of the thyroid gland and the production of thyroid hormones. It's also packed with iron, and some types of seaweed contain fucoxanthin—a compound that studies suggest can promote metabolic health.

Cacao and cocoa

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

Although there's no hard and fast evidence that cocoa, cacao, and dark chocolate can increase your metabolic rate, studies in animals suggest they might speed up fat burning, and improve digestion. They're rich in antioxidants, and raw cacao is particularly high in protein, iron, and fiber.

Coffee

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

Good news for coffee lovers: studies show that the caffeine found in your morning cup of java could boost metabolic rate. Don't overdo it though, or you might get the jitters. But some studies suggest that drinking around three cups of coffee per day could help burn an extra 100 calories per day. It's also thought to help the body use fat as energy, and can have a positive impact on workout performance.

Matcha tea

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

Along with oolong, tea, healthy matcha green tea is thought to help increase fat oxidation and burn extra calories when exercising.

MCT oil

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

Often derived from coconuts and typically taken as a supplement or added to smoothies, medium chain triglyceride (MCT) oil is thought to help increase metabolic rate in humans. Unlike the short-chain fats commonly found in processed foods, MCTs are easily converted into energy, making them less likely to be stored in the body as fat. They also contain the satiety hormone ghrelin, helping you to feel full and consume fewer calories.

Eggs

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

High in satiating protein, eggs are also rich in B vitamins, which helps convert food into energy. Just resist the temptation to add loads of butter, salt, or cream. Poached or boiled eggs are a good bet.

Chili peppers

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

Firing up your body with chili peppers could help boost the rate at which it burns calories. It's thought that the chemical capsaicin, found in chilis, can reduce calorie absorption, and help the body burn fat.

Omega-6 fatty acids

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

Not to be confused with the healthy omega-3 fatty acids found in nuts, seeds, and eggs, omega-6 fatty acids have been linked to weight gain and decreased metabolism. Soybean oil is a common source, so switch to alternatives like flax oil or olive oil.

Alcohol

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

Booze are high in empty calories, and can also affect judgment and lead to poor food choices. Not only will a few drinks wipe out your evening exercise plans, but alcohol can often leave people feeling sluggish, unmotivated to exercise, and craving junk food the next day.

Fruit juice

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

Fruit juices are high in calories, and the juicing process takes healthy fiber out of the fruit. As a concentrated form of sugar, 'healthy' fruit juice can increase blood sugar, and stimulate hunger pangs.

'Dirty dozen' fruits

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

The 'dirty dozen' of the fruit and vegetable world are those most likely to soak up pesticides. Apples, strawberries, and grapes come out high on top of the list, so always try to buy organic versions of these fruits.

Processed foods

Protein-rich foods, Iron-rich foods, Cacao and cocoa, Matcha tea, Chili peppers, Omega-6 fatty acids, Fruit juice, 'Dirty dozen' fruits, Processed foods

It's no secret that eating too many processed foods is bad news for the body. Metabolism-slowing bad guys like high fructose corn syrup and omega-6 fatty acids are found in abundance in processed foods, to keep them to a minimum. 

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