12 Foods That Increase Metabolism and Burn Fat

Written by: Dahlia Rimmon MS, RDN
Medically reviewed by: Nesochi Okeke-Igbokwe, MD, MS

Feeling like your scale and wardrobe are conspiring against you, even though you’re doing everything “right”? Your food choices could be the missing piece of your metabolic health puzzle. Read on to discover how to support your metabolism, burn calories more efficiently, and make simple lifestyle changes to keep it running smoothly.

If you’ve ever hit a stubborn weight plateau, watched the scale yo-yo, or wondered why a chili dog impacts your metabolism differently than an apple slice, this article is for you. Your metabolism is a complex, powerful system that governs how your body burns calories. It’s influenced by a combination of physiological and emotional factors, from stress and sleep to hormones and age. Fortunately, the foods you eat play a significant role in supporting a healthy metabolism, helping you feel more in control of both your health and weight management goals.

There aren’t technically any foods that help you lose weight or magically transform your metabolism overnight. But incorporating certain foods into your diet as part of an overall healthy lifestyle  can give your metabolism a natural boost and optimize fat burn. Keep reading to learn which foods can help fuel your body and support metabolic health.

WHAT IS METABOLISM AND WHY DOES IT MATTER?

The metabolism is the body’s system of chemical reactions that converts the food we eat into energy. It’s how our body burns calories from food to keep us alive and functioning. These metabolic reactions occur throughout the body and power everything we do—movement, growth, healing, breathing, and all the processes needed for survival.

Our body breaks down carbohydrates into simple sugars, fats into fatty acids, and protein into amino acids that are immediately used as energy or stored in fat, liver, and muscle tissues for later use. 

BASAL METABOLIC RATE EXPLAINED

The primary measure of our metabolism is the basal metabolic rate (BMR), the rate at which the body burns calories at rest. In other words, BMR affects how easily a person can gain or lose weight. A slow metabolism burns fewer calories, which means more is stored as fat, making it harder to lose weight. A fast metabolism burns calories quickly, making it easier to maintain or lose weight. This may explain why some people can eat a lot without gaining weight, while others may gain weight from eating the same amount.

FACTORS THAT AFFECT METABOLISM

Metabolism works differently for everyone. Each person’s body burns calories at its own pace, influenced by a variety of unique factors. How fast or slow your metabolism works, or how quickly your body burns calories, depends on:

• Age

• Sex

• Race

• Genetics 

• Activity level

• Diet 

• Hormonal health

• Thyroid function

• Body composition (muscle-to-fat ratio) 

• Overall health status

WHY MUSCLE MASS MATTERS

“The most significant contributors to energy expenditure and metabolic efficiency include physical activity, dietary habits, muscle mass, and overall lifestyle,” says Lindsay Fencl, RD, CD. Among these, muscle plays a particularly important role because it’s metabolically active tissue—meaning it burns calories even while you’re at rest. The more muscle you build, the higher your BMR, which means your body uses more calories throughout the day without extra effort.

THE THERMIC EFFECT OF PROTEIN

Protein also speeds up the metabolism because of its high thermic effect. The thermic effect of food (TEF), also known as diet-induced thermogenesis, is the calories your body burns to digest, absorb, and process nutrients. Since protein has a higher TEF, your body works harder and burns more energy when breaking it down. “The body requires more energy to digest, absorb, and utilize protein compared to fats and carbohydrates, making it the most thermogenic macronutrient,” says Fencl. 

HOW MOVEMENT INFLUENCES METABOLISM

As Fencl explains, physical activity is one of the biggest contributors to energy expenditure and metabolic efficiency. But it’s not just about structured exercise—our everyday, seemingly mindless movements play a significant role too. Things like walking around the house, doing household tasks, climbing stairs, standing up, or fidgeting in line at the grocery store all add up and impact how many calories we burn each day.

These everyday movements are called non-exercise activity thermogenesis (NEAT). If you naturally engage in regular, spontaneous non-exercise activities, you’ll likely burn more calories than someone who leads a sedentary lifestyle. 

HOW FOOD AFFECTS METABOLISM

Protein is the most thermogenic macronutrient, with a TEF of about 20–30%—meaning a third of its calories are burned during digestion. “Dietary fiber ranks second in thermogenic impact, and consuming high-fiber foods can further enhance daily caloric burn,” says Fencl. “High-fiber carbohydrates require more energy to process and slow digestion, which enhances their thermogenic impact and promotes fullness.” In comparison, carbohydrates have a TEF of 5–10% and fats only 0–3%.

Eating patterns also influence metabolism. “Eating at regular times, specifically in alignment with the body’s natural circadian rhythm, supports optimal metabolic function and overall health,” says Fencl. “The circadian rhythm is the body’s internal clock that regulates physiological processes over a 24-hour cycle, including hormone release, digestion, and energy metabolism.”

Research suggests that eating earlier in the day (when insulin sensitivity and digestive efficiency are at their peak), may improve metabolic outcomes. On the other hand, late-night eating (when the body is winding down) can disrupt glucose regulation, slow fat metabolism, and may contribute to weight gain. Fencl also explains that people tend to make less mindful food choices in the evening, often due to distractions or emotional eating.

12 BEST FOODS THAT INCREASE METABOLISM AND BURN FAT

Certain foods are often touted as “metabolism boosters” or “weight loss foods,” but it’s important to keep expectations realistic as no single food will miraculously melt away fat on its own.

The foods on this list may help give your metabolism a slight edge, but they work best when combined with a balanced diet, regular exercise, and healthy lifestyle habits. It’s also worth noting that research on how each of these foods affects metabolism and fat burn is limited, so they shouldn’t be relied on as your sole strategy for weight loss or metabolic improvement.

1. Lean protein 

Lean proteins, or proteins with minimal fat—think chicken, turkey, fish, nonfat Greek yogurt, and tofu—use more energy to digest due to their high TEF. “[Protein] not only increases overall energy expenditure, but also contributes to a greater sense of satiety, making protein-rich meals particularly effective for weight management,” says Fencl. 

Bottom line: By improving satiety, lean protein helps regulate appetite, supports the maintenance of lean muscle mass, and contributes to healthy weight management.

2. Chili peppers

Chili peppers are rich in capsaicin, the compound that gives them their heat. Beyond flavor, capsaicin has been studied for its role in metabolic health and weight loss. It works by stimulating the body’s sympathetic nervous system and slightly increasing oxygen consumption, body temperature, and energy expenditure. “This effect is due to enhanced heat production and fat oxidation, which slightly boosts metabolic rate,” explains Fencl.  

Research supports capsaicin’s role in fat oxidation (the metabolism of fat or fat burn). One double-blind, randomized, placebo-controlled trial found that 6 mg of capsinoid (a substance from the same genus as capsaicin) per day for 12 weeks in participants with overweight or obesity was associated with abdominal fat loss. Another study showed capsaicin improved fat metabolism during a weight maintenance period compared to placebo. 

Bottom line: Capsaicin impact on weight is limited. “While technically measurable, the metabolic impact of capsaicin is relatively small and does not generally result in a noticeable effect within weight management,” Fencl notes.

3. Green tea and matcha

Matcha may be trendy, but it also can support your metabolism. Made from powdered green tea leaves, matcha is rich in catechins (an antioxidant that’s part of the polyphenol family) and caffeine—two compounds that may support fat oxidation and weight management. Together, catechins and caffeine enhance thermogenesis (the metabolic process of producing heat in the body), partly by increasing norepinephrine activity in the nervous system. This boost in norepinephrine leads to higher energy expenditure.

“Some studies do suggest that regular consumption of green tea can lead to a slight increase in daily energy expenditure and fat burning, especially when combined in larger amounts and with physical activity,” says Fencl. A systematic review of 15 studies found that green tea catechin supplements may stimulate thermogenesis and fat burn. 

Bottom line: While the results were generally limited and mixed, the findings suggest that green tea may serve as a helpful addition to broader weight management strategies. More high-quality research is needed.

4. Coffee (in moderation)

Your daily cup of coffee often sparks debate—it’s praised for health benefits by some and criticized by others. But research suggests that, thanks to its caffeine content, coffee may modestly stimulate metabolism and may reduce fat storage. Kathryn Durston, RDN, owner of Naturally Good Nutrition also adds that coffee gives you a burst of alertness, making it easier to stay active and burn calories throughout the day.

A systematic review and meta-analysis of randomized controlled trials found that caffeine intake was linked to reductions in weight, body mass index (BMI), and body fat. Similarly, a 2023 study of older adults with high cardiovascular risk found that moderate coffee consumption (one to seven cups per week) was associated with lower levels of total body fat, trunk fat (fat stored in the central part of the body), and visceral adipose tissue (fat stored around internal organs).

Bottom line: In moderation, coffee may support weight management as part of a balanced lifestyle.

5. Whole grains 

Whole grains like oats, quinoa, brown rice, and whole wheat toast are loaded with dietary fiber, a key component of metabolic health. The human body cannot digest dietary fiber and it passes through the digestive system largely intact, providing multiple health benefits, including:

• Lowering cholesterol

• Improving satiety 

• Supporting gut health

• Regulating blood sugar levels

• Aiding digestion

Additionally, fiber requires more energy to move through the digestive tract, which may contribute to higher calorie burn.

Bottom line: Thanks to these effects of fiber, eating whole grains can contribute to a healthy metabolism and support weight management. 

6. Legumes 

Beans, peas, and lentils are high in both soluble and insoluble fiber. Fiber helps move food efficiently through the digestive system, softens stool, and adds bulk, making bowel movements easier to pass and reducing the risk of constipation. Soluble fiber is particularly effective at regulating blood sugar and lowering cholesterol, while insoluble fiber promotes regular bowel movements.

On top of their fiber content, legumes are high in protein (which has a high TEF), enhance feelings of fullness, and help reduce snacking between meals.

Bottom line: Between their fiber and protein content, legumes may help support metabolic health and weight management.

7. Eggs

Eggs are a nutrient-dense superfood, packed with a remarkable amount of nutrition in a small package. Egg whites are particularly high in protein, providing 3.6 grams per egg, while the yolk contains 2.75 grams of protein along with 5 grams of healthy fats and a variety of essential vitamins and micronutrients, including choline. Choline is tied to metabolic health: A small study involving female Taekwondo and Judo athletes found that choline supplementation may enhance lipid metabolism and support rapid body mass reduction.

However, a systematic review of 32 clinical trials found that whole egg consumption does not significantly impact body weight or body composition. It also found that excessive egg intake over a long period of time, especially in adults with chronic diseases, may have adverse effects on body weight and BMI. That said, the trial also notes that for healthy individuals following an energy-restricted diet, including whole eggs may support weight management. 

Bottom line: Eggs can be part of a balanced diet, but moderation and individual health status should guide how many you eat.

8. Cruciferous vegetables

Vegetables from the cruciferous family, such as broccoli, Brussels sprouts, and cauliflower, are high in fiber, support gut health, and are low in calories, promoting both metabolic health. They also play a role in hormone regulation thanks to glucosinolates, sulfur-containing compounds that promote healthy estrogen metabolism and overall hormonal health.

Bottom line: Cruciferous veggies are a great high-fiber addition to any diet to help support metabolic health.

9. Apple cider vinegar 

Apple cider vinegar (ACV) may influence metabolic function through its active compound, acetic acid. “Acetic acid’s effect on metabolism works by enhancing fat oxidation, suppressing carbohydrate utilization, and slightly increasing energy expenditure,” explains Fencl. It may also  help regulate blood sugar levels and improve insulin sensitivity, both of which support overall metabolic health. “Some evidence also suggests that ACV can reduce appetite and increase satiety, potentially leading to lower overall energy intake.”

A randomized, double-blind, placebo-controlled study with 120 overweight and obese individuals found that daily consumption of ACV led to significant reductions in body weight, BMI, waist and hip circumferences, body fat ratio, as well as improvements in blood glucose, triglyceride, and cholesterol levels. In this study, participants had ACV in the morning on an empty stomach, which suggests that taking ACV before meals may increase satiety and enhance its appetite-suppressing effects. 

Bottom line: Fencl points out that human research has not consistently demonstrated statistically significant improvements in metabolic health. With that, it’s best to view ACV as a supportive dietary tool rather than a primary driver of metabolic change. More research is necessary to investigate the role of ACV in the management of obesity.

10. Water

Can regular old H2O help improve your metabolism? Maybe. Drinking water activates your sympathetic nervous system, leading to an increased metabolic rate and increased amount of energy your body burns through the day. 

One small study involving 50 female participants (ages 18 to 23) with a BMI in the overweight category  explored this connection to weight loss. Participants drank 500 ml of water three times a day, half an hour before breakfast, lunch, and dinner. At the end of the study, researchers observed significant reductions in body weight, BMI, and body composition scores.

Bottom line: This was a small study and research is limited. While staying hydrated is important for health and metabolic function, it’s not recommended to excessively increase water intake as a weight-loss strategy.

11. Seaweed

The thyroid gland is responsible for regulating metabolism. To do its job well, it needs iodine, a trace element that helps your body make thyroid hormones. Seaweed, like kelp, nori, kombu, and wakame, is one of the richest natural sources of iodine. “It also contains unique compounds that can reduce fat absorption, increase fullness, and slow the formation of new fat cells,” says Durston. “Together, research suggests these effects make seaweed a natural aid for overall metabolic health.” 

Keep in mind that eating too much seaweed can result in excessive iodine intake, which could lead to thyroid problems, such as goiter, thyroid autoimmunity, hypothyroidism, or hyperthyroidism. 

Bottom line: Adding seaweed to soups or salads or incorporating sushi or seaweed snacks into your meals is a simple way to support your thyroid and help keep your metabolism running smoothly. Enjoy seaweed in moderation, but don’t overdo it. 

12. Berries

Berries are a natural metabolism booster. They’re high in fiber, which has a high TEF, but on top of that, berries are loaded with polyphenols, powerful plant compounds with strong antioxidant properties. Polyphenols help protect your cells from damage caused by free radicals while also supporting overall metabolic health in a few ways. Berries of all types

• Help stabilize blood sugar: Berries have a lower glycemic index (GI), which means they raise your blood sugar more slowly than high GI foods. 

• Improve glucose and insulin management: Polyphenols may improve insulin sensitivity, enhance insulin secretion, slow carbohydrate digestion, and regulate how glucose enters cells.

• Reduce inflammation: The antioxidants in polyphenols combat oxidative stress and inflammation—two major drivers of insulin resistance and other metabolic disorders.

If buying organic berries aligns with your values and fits your budget, go for it. While there are no nutritional differences between organic and conventional produce, some early research suggests that organic produce may contain higher levels of antioxidants, like polyphenolic compounds. 

But conventional berries are still a nutritious choice and provide valuable polyphenols.There’s no current research to support better health outcomes with organic produce—additional human clinical trials are needed to better understand the potential health impact of organic versus conventional foods. 

Bottom line: High in fiber and insulin-regulating polyphenols, berries promote overall metabolic health. 

HOW TO INCORPORATE METABOLISM-BOOSTING FOODS INTO YOUR DIET

Many of these 12 foods might already be part of your meals, but if they aren’t, here are some simple ways to add them—plus a sample daily menu that packs in several. 

• Chili peppers: If you’re sensitive to spice, you’re in luck. Cooking chili peppers into dishes like chili, stews, or fajita fillings mellows the heat and brings out their natural sweetness and flavor. You can also blend chilis into homemade tomato sauces so the heat is evenly distributed and less intense.

• Green tea and matcha: If you find matcha too bitter or earthy on its own, try adding a splash of milk or drizzle of honey to mellow the flavor. Regular green tea, which also supports metabolism, is another good option, and available in more approachable flavored varieties like passionfruit or mango. You can also incorporate brewed green tea into smoothies or overnight oats. 

• Cruciferous vegetables: Cruciferous veggies can have a strong taste, especially when raw. Roast or bake them with healthy fats such as olive or avocado oil to achieve a  more appealing flavor and texture. Also experiment with seasonings and condiments you enjoy—for example garlic, cumin, soy sauce, or honey-mustard dip.

Sample menu to help fire up your metabolism

Breakfast 

• Omelet with chopped broccoli (optional: hot sauce made with chili peppers)

• Whole grain toast 

• Green tea or coffee 
  
  

Lunch

• Grilled chicken

• Salad with lettuce, cucumbers, tomatoes, and dried nori (seaweed)

• Dressing made with apple cider vinegar, olive oil, and dijon mustard

• Steamed brown rice 

• Water 
  
  

Dinner

• Roasted salmon

• Steamed cauliflower 

• Roasted sweet potatoes 

• Water 
  
  

Snacks

• Roasted chickpeas 

• Blackberries or blueberries 

• Water or green tea 
  
  

OTHER TIPS TO SUPPORT A HEALTHY METABOLISM

Eating foods that boost metabolism is only a small piece of a larger puzzle. Below are additional lifestyle strategies and daily habits to help support metabolic health. 

• Strength train: Lifting weights, using resistance bands, or bodyweight exercises like pushups or pull-ups help increase lean muscle mass. More muscle mass can trigger fat metabolism and overall calorie burn. 

• Get enough sleep: Quality sleep supports all body functions, metabolism included. Aim for seven to nine hours of sleep each night and create a calming bedtime routine to help you unwind. Think warm bath, dimmed lights, screens off, and a good book. 

• Manage stress: Physical and emotional stress takes a toll on the body, and can disrupt digestion, gut health, and metabolic health. If you’re feeling overwhelmed, try deep breathing exercises, meditation, journaling, or a walk outside to calm your mind and reset. Consider Cortisol Calming, a nootropic supplement with a blend of adaptogens, amino acids, and stress-supporting nutrients that can help calm the nervous system. 

• Eat balanced meals: Eating nutrient-rich meals keep your energy balanced, support satiety, and promote optimal blood sugar levels. A helpful way to achieve this: combine macronutrients, since each one plays an important role in your metabolism. Carbohydrates provide quick energy, while protein, fiber, and healthy fats promote satiety and help slow the absorption of carbohydrates (sugar), preventing drastic blood sugar spikes and crashes. Example balanced meals that sustain your energy and appetite:
  
  Grilled chicken with quinoa, roasted vegetables, and avocado
  Hard-boiled egg with mixed greens, olive oil, topped with whole-wheat croutons
  Salmon with steamed broccoli, sesame miso dipping sauce, and brown rice

Supporting thyroid and hormone health naturally

The thyroid gland produces T3 and T4 hormones which help regulate basal metabolic rate (BMR). “T3, the active form, stimulates nearly every cell in the body to increase energy use, heat production, and fat breakdown,” explains Fencl. “When thyroid hormone levels are balanced, metabolic processes function optimally, supporting healthy weight regulation.”

METABOLISM IGNITE

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Adequate nutrition, sleep, and exercise are all essential for maintaining thyroid, hormone, and metabolic health. Plant-based supplements like Metabolism Ignite can offer additional support for a healthy metabolism; daily probiotic supplements also support digestion and other metabolic functions. 

WHEN TO TALK TO A HEALTHCARE PROVIDER

As we’ve discussed, certain dietary and lifestyle changes can help kickstart your metabolism and keep it running optimally However, if these changes aren’t helping, it could be a sign that something bigger is going on, and it’s worth checking in with your healthcare provider. Consider reaching out if you notice any of the following:

• Difficulty losing weight despite making changes to your diet and physical activity

• Digestive issues or changes in your normal bowel habits

• Feeling more tired than usual

Veracity also offers personalized health insights through holistic nutritional consultations. During these sessions, your nutritionist will conduct an in-depth evaluation of your health goals, create nutritional strategies to include foods that burn fat into your diet, and provide holistic guidance on lifestyle habits to support your overall health goals. 

KEY TAKEAWAYS

• Our metabolism converts the food we eat into energy to keep our bodies alive and functioning.

• Metabolism is influenced by several factors, including age, sex, and activity level, as well as lifestyle habits such as physical activity, diet, and muscle mass.

• The foods we eat can impact metabolism, with some being more effective at giving it a boost. 

• These foods alone won’t cause significant changes in metabolic health—they’re most effective when paired with overall healthy eating and lifestyle habits.
  
  

FREQUENTLY ASKED QUESTIONS (FAQS)

What foods burn fat and speed up metabolism?

Certain foods have the potential to increase energy expenditure, support fat oxidation, and speed up metabolic processes. Examples include protein and fiber-rich foods, green tea and coffee, cruciferous vegetables, berries, seaweed, apple cider vinegar, chili peppers, and water. 

What foods boost metabolism to lose weight?

Foods for weight loss that help boost metabolism typically share certain traits: they are high in protein or fiber, require more energy to digest due to their high thermic effect of food (TEF), or contain metabolism-supporting compounds.

Which food burns belly fat?

Foods that help burn fat in general may also help burn belly fat, but there aren't any specific foods that specifically target fat around the midsection. According to Kathryn Durston, RDN, fat burning refers to your body using stored fat for energy, a process that happens throughout your body, not just in one spot. Belly fat refers to the fat stored around your midsection. “While it is challenging to spot and reduce fat in one area, losing overall body fat will also help increase belly fat burn,” Durston explains. 

How can I trick my metabolism into burning fat?

You can’t “trick” your metabolism, but you can support it in ways that make your body more efficient at burning fat. Certain lifestyle and dietary habits help boost energy expenditure and fat oxidation, such as:

• Eating more foods with protein and fiber

• Staying hydrated 

• Including nutrient-dense foods in your diet 

• Adding strength-training exercises to your workout routine 

What triggers fat metabolism?

Both strength training and cardiovascular exercises can trigger fat metabolism. Strength training increases fat metabolism by increasing lean muscle mass, a metabolically active tissue. “As muscle mass increases, the body’s resting metabolic rate (RMR) rises, meaning more calories and fat are burned even at rest,” says Lindsay Fencl, RD, CD. “Additionally, strength training stimulates hormonal responses such as increased levels of growth hormone and testosterone, which promote fat breakdown and muscle repair.”

Exercise also creates excess post-exercise oxygen consumption (EPOC)—a state in which the metabolism stays elevated for hours after a workout, which further promotes fat oxidation and overall energy expenditure. Cardiovascular exercise, such as running, cycling, and swimming, increases energy demand, and once glucose reserves are depleted, the body shifts to fat as a primary fuel source. High-intensity interval training (HIIT), can also trigger fat burn. “[It] combines short bursts of intense activity with brief recovery periods, creating a powerful stimulus for fat metabolism,” says Fencl.