Best Foods That Increase Metabolism And Burn Fat

Wondering what the best foods that do the magic of burning up fat are? Let’s find out!

How Metabolism Affects Fat Burning?

Think of your body as a furnace. It requires fuel, and the food you eat acts as fuel. Your metabolism is the fire that determines how efficient your fuel burning is. If the furnace’s fire is slow, that means it has more fuel that can be stored as fat (slow metabolism), but if the fire is raging, you’ll burn calories and gain energy (fast metabolism), which is good for losing fat.

The Three Key Parts Of Metabolism Are:

• Basal Metabolic Rate (BMR): The minimum amount of calories your body needs while at rest in order for it to carry out important functions like breathing and circulation.
• Thermic effect of food (TEF): The process uses energy in the food consumed to break down the rest of the food and streamline digestion.
• Physical Activity and Exercise: Moving around, working out, or any other daily activity that burns calories for the body.

How Metabolism Affects Fat Burning

The most effective foods for boosting metabolism function in three different ways:

• High Thermic Effect: The Thermic effect refers to the energy required to break down food. Foods with high thermic effects burn the most calories at rest.
• Increased Fat Oxidation: Fat oxidation refers to the body's utilisation of fat for energy. Select foods to aid fat metabolism.
• Hormone Regulation: Some foods help balance some of the body’s hormones, which influence fat storage, appetite, and energy levels.

Eating the right foods enables you to shift your body into a more effective fat-burning mode on autopilot!

Best Foods That Increase Metabolism And Burn Fat

Before looking into particular foods, let’s examine why food has an important impact on metabolism. Consider a car’s engine; it requires fuel to run efficiently, and in the case of metabolism, it needs food. If the automotive vessel is not given adequate fuel, its performance will not be up to par. 

With the saying above, metabolism-boosting foods are designed to help with that problem. Every food item will help increase calorie consumption, improve digestion, and maintain energy throughout the day. Let’s ditch our old diet plans and get to work with new, natural, metabolism-boosting food diets:

Lean Protein Sources – The Muscle-Preserving Metabolism Booster

Ever notice how easy it is for individuals who eat more protein to manage their weight? That’s because protein is known to be the most thermogenic macronutrient; the body burns more calories digesting protein as compared to fats or carbs, which are comparatively less.

Eating protein-rich foods increases metabolism temporarily as the body has to expend energy to metabolise the amino acids. In addition, protein helps in muscle tissue development and maintenance. Skeletal muscle has a higher caloric expenditure than fat tissue; it is also more metabolically active and increases metabolism even at rest.

Best Protein Sources:  

• Chicken breast  
• Turkey  
• Eggs  
• Greek yoghurt  
• Lentils and beans  
• Salmon and tuna  

Why It Works:  

• High thermic effect: 30% of protein caloric value is spent on its digestion.
• Muscle maintenance: More muscle mass and maintained muscle increases resting metabolism and contributes to efficient fat utilisation.

Tip: Don’t forget to add protein to every meal, such as scrambled eggs for breakfast, grilled chicken for lunch and fish/lentils for dinner!

Green Tea And Matcha - The Fat Burning Superdrink

Would you like to increase fat burning in the body naturally and effortlessly? Use green tea! This traditional drink is known from ancient times for its metabolism and fat-burning effect.

The game-changer in green tea is catechins, which are potent antioxidants that aid in increasing the rate of fat oxidation (burning fat that is kept in the body and using it to fuel energy).

In addition, green tea has caffeine, which increases the metabolism rate, giving a steady boost of energy without the jitteriness associated with coffee.  

How Green Tea Works:  

• It assists in stored fat being turned into fuel by increasing fat oxidation.  
• Eases the rate of calorie consumption by almost 4-5%, making weight loss easier.  
• Improves workout performance, enabling more calories to be burnt when exercising.

Tip: For maximum benefits, sip 2-3 cups of green tea every day. Looking for ways to boost your metabolism even more? Try matcha, a concentrated form of green tea with catechins.  

Chili Peppers & Spicy Foods – The Heat That Burns Fat  

Did you experience your body heat increasing after eating something spicy? The reason is capsaicin, the active compound found in chilli peppers that raises your metabolism and fuels calorie usage temporarily.  

Capsaicin increases metabolism by promoting thermogenesis, a method where your body creates heat and uses calories in response. Besides, it helps to suppress appetite, leading you to naturally consume fewer calories in a day.

How Spicy Foods Work:  

• It heats up the body, resulting in burning more calories.
• It might increase metabolism by 5 to 10% for multiple hours after ingestion of food.
• It cuts down hunger, allowing you to consume fewer calories without feeling hungry.

Tip: For an easy metabolism boost, sprinkle chilli flakes on eggs, cayenne into soups or hot sauce over dishes.

NOTE: Make sure that your body type is not heat-dominant (Pitta) when you eat spicy food. Connect with Nirva health experts to know what body type and gut type you have.

Coffee & Black Coffee – The Energy Booster

Coffee lovers, rejoice: your favourite drink does more than get you through the day; it can actually help you burn fat! Caffeine, the active ingredient in coffee, is a stimulant – it wakes up your brain and gets the metabolism working.  

When you drink a cup of coffee, the caffeine it contains helps break down stored fat. In simpler words, coffee gets the body to use fat as energy. This is why coffee is frequently added to fat-burning supplements. 

Benefits: 

• Works wonders for fat oxidation and burning calories, even when you’re asleep.
• Improves workout performance by enhancing endurance and stamina.
• Helps boost alertness and attention, cutting down the need for unhealthy, energising snacks. 

Tip: If the goal is to maximise fat burning, the only way to drink coffee is black. Any additions you make, be it sugar, milk, or cream, will defeat the purpose and add unnecessary calories. For people who find black coffee bitter, try adding cinnamon or almond milk to sweeten it without raising blood sugar.

ACV: The Elixir Of Weight Loss 

Apple cider vinegar is often touted as a weight loss miracle and with good reason. This sharp tonic works by reducing blood sugar levels, preventing insulin spikes that may cause excessive fat storage. It also has acetic acid, which is known to reduce fat stored in the belly region. Beyond fat-burning, this acid works in favour of digestion by promoting stomach acid, which is necessary for food breakdown. If you have better digestion, it means you have better nutrient absorption and less bloating. 

Benefits 

• Improves insulin sensitivity, which results in greater efficiency in fat storage and the usage of carbohydrates.  
• Reduces appetite, making you feel full for longer and cutting down calorie intake. 
• Improves digestion, resulting in less bloating and a stronger metabolism.

Tip: To improve digestion and fat metabolism, drink one tablespoon of ACV mixed in a glass of water before meals. To improve the taste, add honey or lemon. Drink it straight, as it can be harsh on your teeth and throat.

Eggs - The Protein Powerhouse

Eggs have some of the highest nutritional density of any food. They offer high-grade protein, healthy fat, essential vitamins, and minerals, all packed into a single food item. Therefore, eggs are an ideal candidate for metabolism-boosting foods. Eggs are also known to make the body undergo rigorous caloric expenditure because of the protein they offer.

Protein is crucial during a cut because, unlike carbs or fats, protein requires more energy to digest. This burns more calories than consumable carbohydrates or fats and is known as the thermic effect of food or TEF. In this matter, eggs stand on the top shelf as the most energy-consuming food, meaning they boost metabolism on their own simply by being consumed!

Benefits

• Promotes a sense of fullness and accompanies control of the desire to snack.
• Helps sustain and repair muscles and, as a result, allows a higher metabolism overall.
• Increases the rate of fat burned by the body due to the required amount of energy needed for digestion.  

Tip: Boil, poach, or scramble eggs to begin the day with a great breakfast that provides lots of protein. Consuming them with avocado or whole-grain toast offers additional nutrients. 

Fatty Fish (Salmon, Tuna, Mackerel) - The Omega-3 Booster

Salmon, tuna, and mackerel are noted as fatty fish and are well known for omega-3 fatty acid packing. These essential pounds have profoundly positive impacts on metabolism and fat burning. These essential fats lower inflammation, making it effortless to utilise body fat for energy,

Omega-3’s substantial health benefits also include the regulation of leptin, the hormone linked with appetite and fat storage. Balanced leptin levels allow the body to burn calories rather than storing them as fat.

Benefits:

• Helps reduce inflammation, which makes it easier to burn fat.
• Regulates hormones that manage appetite and fat storage.
• Provides high-quality protein, which aids in preserving muscle and metabolism. 

Tip: For maximum benefits, eat fatty fish 2–3 times a week. If you don’t like eating fish, consider a high-quality fish oil supplement. 

Dark Leafy Greens (Spinach, Kale, Broccoli) – The Nutrient Powerhouses

Low in calories but rich in nutrients, leafy greens are superfoods that can be very helpful when trying to boost your metabolism. This can be attributed to the high iron, magnesium, and fibre content. These vegetables support fat breakdown.

Magnesium is essential for energy metabolism, ensuring that foods get converted into fuel. Fibre helps keep digestion smooth and supports gut health, which is necessary for maintaining weight.

Benefits:

• Increases energy levels by providing nutrients like iron and magnesium.
• Enhances fat breakdown and digests food more efficiently.
• Keeps you full longer and prevents overeating.

Tip: Consider adding vegetables to your salads, smoothies, omelettes, or even stir-fries to make your nutrient intake easier to achieve. If eating veggies is a problem, try putting spinach in a fruit smoothie - you won’t taste it at all!

Nuts & Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds) – The Healthy Fat Fix 

Seeds and nuts are bite-sized nutrition boosters packed with protein, fibre, and healthy fats, making them the perfect energy-sustaining snack. 

Like other positive fats, healthy fats are effective at controlling blood sugar by reducing the need for insulin, which can trigger unwanted weight gain. Combine that with protein and fibre, and unhealthy snacking becomes a thing of the past. 

Benefits:

• Repels blood sugar spikes – a major reason behind metabolic slowdowns. 
• Offers energy without the need for dependency and over-reliance. Snacking can be controlled.
• It makes the heart stronger—these foods are filled with omega-3 and other antioxidants, which are known for these benefits. 

Tip: Instead of chips and sugary snacks, grab a handful of nuts, chia, or flaxseeds. Sprinkle them into your smoothies, yoghurt, or oatmeal.

Water And Foods That Hydrate - The Phenomenal Fat Destroyer

You might not think water is a metabolism enhancer, but it facilitates fat burning. Water is the most important and underrated element for the body. Staying hydrated better regulates digestion, body temperature, and stable energy levels. 

Drinking ice-cold water increases calorie burning even in the slightest way because your body has to use energy to warm it up to body temperature. Proper hydration also helps eliminate toxins that can slow down metabolism. 

Advantages: 

• Supports metabolic efficiency by flushing out toxins and keeping cells hydrated. 
• Flushes out toxins that cause sluggish digestion and uncalled-for bloating. 
• It prevents fat accumulation because dehydration hampers proper lipid metabolism. 

Caution: Drink a minimum of 8 glasses of water per day and also eat hydrating foods such as cucumbers, watermelon, and celery for maximum benefits. If you personally find normal water bland, you can use lemon, mint, and even berries for more refreshing alternatives!

Ayurvedic Foods To Burn Fat And Boost Metabolism

Ayurveda, an ancient Indian medical practice, helps people lose weight and boost their metabolism. It tends to solve one’s imbalances by including certain foods to improve digestion, increase energy levels, and maintain a healthy body.  

In Ayurveda, the foods are used to enhance metabolism and reduce body fat.  

a) Ginger And Turmeric

Studies indicate that both ginger and turmeric aid in improving digestion and fat metabolism.

Ginger:

• It increases body heat, which helps burn fat.
• It aids in digestion by breaking food down thoroughly.
• Decreases bloating and water weight.

b) Turmeric:

• It contains curcumin, which aids in inflammation and fat metabolism.
• It helps in detoxification by supporting liver function. This is needed for fat metabolism.

How to take it: Grate ginger and turmeric, then add them to hot water as tea or put them in your food.

c) Cumin, Coriander, And Fennel Tea 

This mixture of spices is helpful in improving metabolism and is a natural remedy for bloating and indigestion.

• Cumin: Aids in digestion while reducing fat retention.
• Coriander: Helps cool the body and aids in liver detoxification.
• Fennel: Helps reduce bloating while also aiding the digestive system.

How to take it: Take one teaspoon of each seed, boil them in a cup of water, let them steep, then strain and drink while warm. 

d) Buttermilk (Takra)

Lighter than regular milk, buttermilk is rich in probiotics and is easier to digest. It helps break down fat and makes the stomach healthy.

Why it works:

• Probiotics improve digestion.
• Fights bloating and acidity.
• Increases metabolism without adding extra fat to the body.  

How to take it: Blend yoghurt with water and then add a bit of roasted cumin and rock salt to aid in digestion.  

e) Moong Dal (Green Gram)

Moong dal is a mild, protein-rich lentil that is easy to digest and offers vital sustenance without being overbearing.  

Why it works:

• It helps maintain muscle and decrease body fat.  
• It contains fibre, which helps maintain fullness for a longer duration, protecting against unhealthy snacking.  
• It supports the digestive system and helps fight against bloating.  

How to take it: Prepare light moong dal soup or an easy khichdi (a mix of moong dal and rice) seasoned with turmeric, cumin, and ginger.  

f) Ghee (Clarified Butter)

Though many think that fats should be minimised to lose weight, Ayurveda states that healthy fats like ghee help balance metabolism.  

Why it works:  

• Ghee contains short-chain fatty acids that aid fat metabolism.  
• It helps to nourish body tissues without unhealthy weight gain.  
• Aiding in maintaining strong digestion helps support the internal heat of the body.

How to Take It: Consume one teaspoonful of ghee with meals and warm foods like rice or lentils. Do not overeat.  

g) Bonus Healthy Metabolism Tips:  

• Concentrate your calorie intake around lunch. For optimal digestion, eat lunch when the body’s digestive capacity is strongest.  
• Minimise consumption of refined and fried foods at night.  
• Reduce stress and improve sleep to harmonise metabolism. Regular physical activity, such as taking short walks post-meals, is beneficial.

Wrapping It Up

If your metabolism has been sluggish for some time now, don’t worry—without severe dieting or calorie restriction, you can switch your body to fat-burning mode with simple and long-term changes to your diet. Adding lean proteins, green tea, healthy fats, and spices to your meals can increase your energy levels, improve digestion, and aid in weight loss efforts naturally. 

Always remember that metabolism isn’t only about burning fat; it encompasses fueling the body functionally so that you feel light and active throughout the day. So, why not swap that processed snack with green tea or nuts and get ready to spice up your meals today? Your metabolism will surely thank you!