Certain foods can help boost your metabolism, making your body burn more calories during digestion and throughout the day. These foods are often referred to as “thermogenic” because they increase heat production in the body, which burns calories. Here are some of the best options:
Foods That Help Burn Calories
1. Protein-Rich Foods
- Eggs, chicken, fish, lean beef, tofu, lentils
- Why? Protein has a high thermic effect (TEF), meaning your body uses more energy to digest it. It can increase metabolism by 15-30%, compared to 5-10% for carbs and 0-3% for fats.
2. Spicy Foods
- Chili peppers, cayenne pepper, jalapeños
- Why? Capsaicin, the compound that gives peppers heat, can boost metabolism and fat burning.
3. Green Tea and Coffee
- Why? Green tea contains catechins and caffeine, both of which can enhance fat burning. Coffee stimulates the nervous system, increasing metabolism.
4. Whole Grains
- Oats, quinoa, brown rice
- Why? Whole grains require more energy to break down, leading to higher calorie burn compared to refined grains.
5. Fiber-Rich Foods
- Vegetables, fruits, beans, whole grains
- Why? High-fiber foods take longer to digest, keeping you full and burning more calories in the process.
6. Cold Water
- Why? Drinking cold water forces your body to expend energy to warm it up, increasing calorie burn slightly.
7. Healthy Fats
- Avocados, nuts, seeds, fatty fish
- Why? These fats help regulate hormones involved in fat burning and keep you satisfied, preventing overeating.
Bonus: “Negative-Calorie” Foods (High in Water and Fiber)
- Celery, cucumber, lettuce, apples, berries
- Why? These foods are very low in calories but require energy to digest, creating a slight calorie deficit.
