Top 10 Foods to Boost Metabolism at Any Age
Published on February 28, 2021
There are certain foods that can increase metabolism at any age. The higher our metabolism, the more calories we burn (even at rest) and the easier it is to lose weight and maintain a healthy weight. If you feel that your metabolism has slowed down, look into these top 10 metabolism boosting foods to add to your diet.
Cold water fish
Fish such as salmon, sardines, mackerel and tuna are rich in omega-3 fatty acids and protein. A recent study showed that consuming omega-3-rich fish increased resting metabolic rate and increased calories burned during exercise by 10%. Consumption of fish two times a week is also great to reduce inflammation in the body.
Whole grains are part of a well-balanced diet and this group includes oats, wheat, barley and rice. Whole grains contain the whole-grain kernel whereas refined grains are starches that are processed to remove the bran and germ layers. Examples of refined grains are white bread, white flour and white rice. Research shows that people who replace processed grains with whole grains in their diet have an increased metabolic rate and greater fibre intake which helps increase metabolism and digestion.
Tip - get rid of pantry items where these processed grains appear first on the nutrition label and replace them with healthier whole-grain products.
Eggs are a great source of protein and an easy food to incorporate into breakfasts, salads and sandwiches. One hard-boiled egg contains 6 grams of protein. Protein-rich foods are effective for increasing metabolic rate because the body needs more energy to digest them compared to fats and carbohydrates. As well, a high protein diet will help increase muscle mass which has a higher metabolic rate than fat mass.
Coconut oil is made up of medium-chain triglycerides which rapidly metabolize in the body. This leads to feelings of satiety which means you'll be less likely to feel hungry again an hour later. It's very easy to replace some of your vegetable cooking oils with coconut oil and it works great in many baking recipes. I put a teaspoon of coconut oil in my coffee on most mornings which is something you can try as well.
Eating a protein-rich diet is known to aid in weight loss because lean sources of protein are low in calories and help you feel full for longer. Adequate amounts of protein in your diet can help you build lean muscle mass and reduce fat mass. Muscle mass has a higher metabolic rate than fat mass which will help you burn more calories throughout the day.
Plain Greek yogurt
Greek yogurt is another high protein food with many gut-healing benefits. Eating Greek yogurt as part of a well-rounded diet is a great way to increase your protein intake as well as your probiotic intake. Research shows that a high-protein diet will boost your metabolism and aid in weight loss. As well, if you may be suffering from dysbiosis in your gut, eating probiotic-rich foods are a great start to getting your digestion and metabolism back on track.
Almonds contain essential fatty acids which help to speed up your body's metabolism. Unsalted almonds are a great snack as they are high in protein, healthy fats and fiber to give you an energy boost and increase feelings of satiety. They are also rich in magnesium and vitamin E which plays a part in the overall function of your metabolism.
Similar to almonds, walnuts are a rich source of healthy fats and plant-based protein. Research shows that consuming walnuts regularly brings positive changes to metabolic syndrome by increasing levels of good cholesterol and decreasing fasting blood sugar levels. Eating healthy sources of fats also helps you feel full for longer and is part of a well-rounded diet.
Berries, such as organic blueberries and strawberries, are low in calories and high in fiber. Adequate fiber intake is a key factor in metabolism and weight loss. If we are not digesting and eliminating efficiently, it is likely that we will hold on to stubborn weight and feel sluggish.
Tip - if blueberries are out of season, look for organic frozen blueberries as a substitute for smoothies and yogurt bowls!
Leafy greens such as kale and spinach boost metabolism thanks to their high iron content. Iron is an essential mineral in the processes of metabolism and growth. They are also rich in fiber which is essential to regulating digestion and elimination. Try adding frozen spinach to your smoothies and having some side salads with your meals to increase your leafy green intake.
Like what you've read? Check out our article on coffee and your health here.