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Your metabolism is one of the primary factors that determines how effectively your body will be able to utilize food as fuel, increasing fat burn at rest and making it easier to maintain a calorie deficit which is essential for weight loss. As you grow older your metabolism will naturally take a hit, but this can be remedied through a variety of different methods from exercise to the particular foods you’re eating. We spoke with registered dietitian, Zoë Schroeder, MS, RDN, CSCS, for a comprehensive list of the best foods for increasing your metabolic rate at any age, and it all boils down to four simple groups.
Lean Protein
Protein is well known for fueling your muscles and maintaining satiety after your meal, but it can also help to naturally increase your metabolism over time when eaten regularly. “Eating enough lean protein is critical for boosting your metabolism because protein (in addition to resistance training) helps to build and maintain muscle tissue which is more metabolically active or “expensive” than fat, meaning it requires more calories to maintain,” explains Schroeder.
The best way to prepare your lean protein, which can range from chicken to eggs and ground turkey, is with as little added fat as possible. “We want to ensure the cooking method does not add a bunch of added fat (oil or butter) which will increase the fat and calorie count, which could potentially lead to being in a caloric surplus which would lead to fat gain,” she adds.
Caffeine
Not only is caffeine great for providing your body with energy each morning in the form of coffee or tea, but it can also help to promote increased fat burn as well, according to Schroeder. “Caffeine temporarily increases your heart rate and therefore, your metabolism if consumed in moderation, around 200 mg,” she says. “Be sure to choose black coffee or tea without added sugar as to get the metabolism benefits but not the empty calories that often accompany sugary coffee drinks.”
Chili Peppers
If you aren’t a fan of spicy foods this may not be for you, but ingredients such as cayenne and chili pepper have been known to boost your internal temperature and therefore your metabolic rate as well. “Cayenne or chili peppers contain the compound known as capsaicin which can help acutely increase the metabolism in people who are not accustomed to eating spicy foods.” Try cooking with this spice for a quick and easy increase of your body’s fat burning capabilities, but remember, none of these ingredients are going to change your body composition overnight.
Water
While not technically a food, if you’re hoping to improve your metabolism, staying hydrated is one of the most important factors. “Your body functions optimally when hydrated, which means a revving metabolism,” explains Schroeder. For the average woman, 200 ml of water is recommended per day in order to reduce dehydration and allow your body to feel its best. Additionally, when you’re dehydrated you may be more likely to overeat, confusing thirst for hunger cues, so drinking ample water will make it even easier to stay full and lose weight with ease, in combination with a balanced diet.
