Last Updated on January 30, 2025

Ready to Unlock Your Body’s Fat-Burning Power with Foods that Boost Metabolism quickly & naturally.  Woo!

I remember the first time I truly understood how much food impacts metabolism. I was doing everything “right” (or so I thought)—hitting the gym, drinking tons of water, and eating what I believed were healthy foods. But my energy was low, my cravings were all over the place, and the scale wasn’t budging. It wasn’t until I dialed in my nutrition for metabolism that things started to change. Suddenly, I had more energy, I was seeing my body get slimmer and more toned week after week, and my workouts actually felt effective and energizing, instead of exhausting.

And it’s no wonder because my metabolic type thrives on protein!!  But I’ll talk more about metabolic type later…

In this post, we’ll dive into some of the best foods to support a healthy, fast, properly functioning metabolism.  And the foods and drinks that work best for everyone – as my suggestions have been proven to boost metabolism most – helping you burn more calories, stay energized, and feel your absolute best.

Remember, everyone has their own unique reactions and may/may not have pre-existing metabolic dysfunction or disorders – so the way these foods affect you and your metabolism will be unique to you.

Let’s get into it!

 

7 METABOLISM BOOSTING FOODS

 

Certain foods can increase your metabolism. The higher your metabolism is, the more calories you’ll burn.  This makes it easier to maintain or lose unwanted weight.  There are some foods that boost metabolism, simply by eating them.  These foods have a high ther

Here’s my list of the top 7 foods that boost metabolism.  Incorporate these foods into your diet to get more healthy, boost the metabolism, and get fit.

Note, the impact these foods may have on the metabolism varies from person to person.

 

1. Protein-Rich Foods

 

Protein-rich foods, like meat, fish, eggs, dairy, legumes, nuts, and seeds can temporarily boost your metabolism after eating due to the extra energy required for digestion.  This is because these protein-rich foods are harder to digest, meaning your body needs more calories to break them down.

Protein has the highest thermic effect of food (TEF), which refers to the number of calories your body burns to digest, absorb, and process nutrients. Animal-based proteins, in particular, elevate TEF more than other foods, increasing your metabolic rate by 15-30%, compared to 5-10% for carbohydrates and 0-3% for fats.

Since proteins take longer to digest, they help you feel full for longer, reducing the likelihood of overeating and cravings. Additionally, protein helps preserve muscle mass, which is crucial for maintaining a higher metabolic rate.

Protein-rich foods can enhance metabolism, prevent and reduce cravings, and prevent muscle loss, which can aid in managing weight.

Tip:  Use my Protein Intake Calculator to find out how much protein you should be eating daily to support your fitness goals.

 

2)  Legumes – Plant Proteins

 

Legumes like lentils, peas, chickpeas, beans, and peanuts are notably rich in protein compared to other plant-based foods.

Research indicates that the high protein content in legumes requires more calories to digest, as opposed to lower-protein foods.

Additionally, legumes are a great source of dietary fiber, including resistant starch and soluble fiber, which nourish beneficial gut bacteria. These bacteria produce short-chain fatty acids that may help your body use stored fat for energy and regulate blood sugar levels.

One study showed that people who followed a legume-rich diet for eight weeks saw improvements in metabolism and lost 1.5 times more weight than those who did not.

Legumes are also high in arginine, an amino acid that may enhance the body’s ability to burn carbohydrates and fat for energy. Furthermore, legumes like peas, faba beans, and lentils contain glutamine, another amino acid that may increase calorie burning during digestion.

Long story short, legumes are packed with protein, fiber, and amino acids, which support a faster metabolism.

 

 

3.  Iron, Zinc and Selenium-Rich Foods

 

Iron, zinc, and selenium are essential for proper thyroid function, which plays a key role in regulating metabolism.

Studies show that diets lacking in these minerals can lead to reduced thyroid function and hormone production, potentially slowing down metabolism.

To support healthy thyroid function, include iron, zinc, and selenium-rich foods like meat, seafood, legumes, nuts, and seeds in your diet.

That’s why foods rich in iron, zinc, and selenium are vital for thyroid function and keeping your metabolism running efficiently.

To get clean, balanced sources of these nutrients as well as a complete blend of all other nutrients needed for proper absorption (of minerals) and metabolic function I recommend this mutli-vitamin/multi-mineral.  I love it and take it daily.

 

4. Tea

 

Research suggests that the combination of caffeine and catechins in tea can help boost metabolism.

Specifically, both oolong and green tea may increase metabolic rate by 4–10%, which could result in burning an extra 100 calories per day.

Additionally, these teas may enhance the body’s ability to use stored fat for energy, potentially increasing fat-burning by up to 17%.

The caffeine and catechins in tea may slightly boost calorie and fat burning on a daily basis which is why I recommend drinking tea daily for metabolism support.

These medicinal teas have the most metabolic benefits.

 

5. Coffee

 

Research shows that caffeine in coffee can boost metabolic rate by up to 11%. In six different studies, participants who consumed at least 270 mg of caffeine (about 3 cups of coffee) daily burned an extra 100 calories per day.

It’s important to choose high-quality coffee and limit sweeteners and creamers to avoid excess calories.

Caffeine can also enhance motivation, energy, and workout performance, though its effects vary depending on factors like body weight and age.

In summary, caffeine in coffee may help increase calorie and fat burning, but its effectiveness can differ from person to person.

I recommend organic, low mold, low acid coffee like this one.

 

6. Water

 

Staying hydrated by drinking enough water may temporarily boost your metabolism by 24–30%.

Researchers attribute around 40% of this increase to the calories burned heating the water to body temperature.

This thermogenesis is shown to boost metabolism.  However, the effect varies from person to person, and the metabolism boost lasts for only 60–90 minutes after drinking.

While the increase in metabolism is brief, drinking water regularly throughout the day can help you stay hydrated and provide short-term metabolic benefits… especially when you’re drinking enough water.

To find out how much water you need to drink daily use my Water Intake Calculator.

 

 

7. Seaweed

 

Seaweed is an excellent source of iodine, a mineral essential for producing thyroid hormones and maintaining proper thyroid function. These hormones play a key role in regulating your metabolic rate. Regular consumption of seaweed can help you meet your iodine needs and support a healthy metabolism.

If you see it on the menu order seaweed salad.  Be careful because often times, seaweed salad is covered in food dye.  For a convenient source of nutrients, consider chlorella tablets. They provide iodine and also contain CGF, which can stimulate gene activity. A few servings of chlorella each week can fulfill the recommended daily iodine intake for adults, which is 150 mcg.

I use these chlorella tablets and recommend them.  Warning if you have pets, because your cat or dog may try to eat these as treats. I’ve had a number of clients report their animals trying to steal them out of the bag. ha ha  I also love blending this Atlantic Dulse into my smoothies.  It has a unique ‘ocean’ flavor that I LOVE!  This powerhouse sea vegetable is packed with essential minerals, antioxidants, and unique compounds that support overall health & detox the body.

However, be cautious with certain types of seaweed, like kelp, which are very high in iodine and should not be consumed in large amounts… this is why I recommend this mutli-vitamin/multi-mineral… so everything you need is balanced.

My seaweed recommendations contain compounds that can help keep your metabolism from slowing down.

These foods boost metabolism most compared to other consumables.  But you can boost metabolism even more by eating for your unique metabolic type.

Different people metabolize and digest different nutrients in different ways.  When you give your body when it prefers, it metabolizes and digests them quickly, speeding your metabolism even more… and boosting energy, mood, healing, anti aging etc. in the process.

I know from first hand experience. After learning about metabolism types, genetics, and epigenetics, I started eating for my metabolic type… that’s really when I saw major improvement in my body, health and mindset, i.e. faster weight loss and cellulite, inflammation, anxiety and fatigue vanished within days.  My digestion, sleep, and cycle improved tremendously, and I stopped getting sick.

It’s true that, “abs are made in the kitchen”—but everyone’s kitchen is different.

What works for one person might not work for another, and that’s why understanding your unique metabolic needs is key. Certain foods naturally rev up your metabolism, support fat loss, and fuel your body efficiently—but which ones are truly best for you depends on your body’s individual chemistry.

But keep in mind, this is just a starting point…. if you really want to optimize your metabolism for the best results (for burning fat as well as optimal physical & mental health), the best thing you can do is eat in alignment with your unique metabolic type.

That’s why I created a quick Metabolic Type Quiz & Training—so you can find out your type and what meal plan is right for you.

In the meantime, start incorporating the metabolism boosting foods and drinks into your diet so you can start experiencing the metabolic benefits.

Let me know which food works best for you and share this post if you think it could help someone else.

Your Coach & Biggest Cheerleader,