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Foods that Support Metabolism

By Lizzie Streit, MS, RDN, LD 

It seems like every day, there is a new claim about a food you can eat to boost metabolism. Countless powders and pills have been promoted as calorie-burning products that can help you lose weight fast. 

In reality, no one food or product can supercharge your metabolism. But a healthy lifestyle and balanced meals that include certain foods — like the ones we offer in our meal prep service — can help. 

Here are some foods that can support your metabolism and help you maintain a healthy weight. 

1 – Protein-Rich Foods 

The energy required to digest protein is more than what’s needed for fats and carbohydrates. Plus, studies show that eating protein can help you burn more calories throughout the day. Getting enough protein is an easy way to support a healthy metabolism. 

Here are some good sources of protein to include in your diet: 

  • Eggs 

  • Meat 

  • Cheese 

  • Greek yogurt 

  • Seafood 

  • Nuts and seeds 

  • Tofu 

  • Beans and legumes 

2 – Selenium-Rich Foods 

Selenium, a trace mineral that’s essential to get from your diet, is important for producing thyroid hormones. These hormones help regulate metabolism, which means selenium-rich foods may help support a healthy metabolism. In fact, some studies suggest that a lower intake of selenium is linked to a higher body mass index (BMI). 

Most people get enough selenium, but here are some good sources of the nutrient to make sure you are including in your diet: 

  • Chicken breast 

  • Brazil nuts 

  • Brown rice 

  • Oatmeal 

  • Pork 

  • Cottage cheese 

  • Baked beans 

3 – Coffee and Green Tea 

Caffeine has been shown to slightly increase the number of calories you burn. That’s why you may have heard that coffee and green tea can increase metabolism. Drinking these beverages in moderation could help support metabolism. 

However, it’s important to drink them plain or with a small amount of milk instead of loaded up with sugar. Keep in mind that caffeinated beverages can also dehydrate you. Since staying hydrated is an important part of maintaining a healthy metabolism, it’s best not to go overboard with caffeine and to make sure you drink enough water too. 

4 – Iron-Rich Foods 

Getting adequate amounts of all of the essential micronutrients is important for metabolism. If you don’t get enough iron, in particular, it may impact your weight loss efforts. While research is limited, a 2014 study found that treating iron deficiency anemia can lead to reductions in body weight and BMI. 

Here are some iron-rich foods to eat: 

  • Beef 

  • Beans and lentils 

  • Spinach 

  • Dried fruits 

  • Pumpkin seeds 

  • Tofu 

Factors to Consider 

Metabolism is more than just the number of calories your body burns in a day. It refers to all of the reactions required to keep your body functioning properly. Many factors influence these processes. 

The foods on this list may help you burn slightly more calories when included in moderation in your diet. However, they shouldn’t be viewed as a quick fix. Eating a balanced diet, getting enough sleep, staying hydrated, and engaging in regular physical activity are most helpful in supporting a healthy metabolism. Check out this post for more tips. 

Note from Healthy For Life Meals: Our menus are full of foods mentioned in this article that can support your metabolism. Check out our menus and order today for healthy meal delivery next week.