5 Metabolism-Boosting Foods Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Weight Management 5 Metabolism-Boosting Foods By Lisa Lillien Lisa Lillien Lisa Lillien is a New York Times bestselling author and the creator of Hungry Girl, where she shares healthy recipes and realistic tips and tricks. Learn about our editorial process Updated on November 30, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print 1 Spicy Food Verywell / Alexandra Shytsman If you’re one of those people who pours hot sauce on everything, you may unknowingly be helping your body burn fat. Research has shown that eating spicy foods can increase your heart rate and, in turn, give your metabolism a boost. Plus, capsaicin, which gives chili peppers (like serrano peppers) their spiciness, is known as an appetite suppressant. In fact, one study found that capsaicin might help convert white cells (which store fat) into brown cells (which burn fat). So, go out and buy yourself a bottle of sriracha sauce! 2 Green Tea Verywell / Alexandra Shytsman If you’re looking for something to sip on, green tea is a great choice (as long as you don’t drown it with cream and sugar). Not only is it calorie-free, but it can also help you burn extra calories. Green tea contains an antioxidant called EGCG, which may boost metabolism. With traditional green tea, you’d have to drink about 5 cups to get enough EGCG to impact your metabolism. Better Yet: Matcha Research shows that matcha, a finely ground form of Japanese green tea, has at least three times as much EGCG as regular green tea brewed from leaves. So if you’re sipping on green tea in hopes of boosting your metabolism, matcha is your best bet. 3 Fish Verywell / Alexandra Shytsman You've probably heard that fish contains omega-3 fatty acids, but you may not know exactly what that means or why they’re good for you. Well, aside from being great for your hair, skin, and nails, omega-3s can help regulate appetite and boost metabolism. They help stimulate the production of leptin, a protein hormone that helps your body recognize when it’s full. Top 8 Fish for Omega-3 Fatty Acids 4 Dairy Verywell / Alexandra Shytsman Dairy products are known as metabolism boosters mostly because they contain both protein and calcium. Put those two nutrients together and they help keep your muscle mass intact while promoting weight loss. Studies have found that among people on lower-calorie diets, those who ate dairy lost more weight than those who didn’t eat dairy. Be careful, though. Dairy products like cheese and milk can be high in fat and calories, which could cancel out their metabolism-boosting benefits. Always read labels! Fat-free Greek yogurt is a smart choice. 5 Grapefruit Verywell / Alexandra Shytsman Grapefruits have gone through cycles of being the “it” weight loss food, and it turns out there’s a reason for that. A compound in grapefruit called naringin may help manage blood sugar and lead to weight loss. One study found that obese people who ate half a grapefruit before meals lost more weight than their non-grapefruit-eating counterparts. A medium grapefruit has just 80 calories plus 3 grams of filling fiber. Eat one when you’re feeling snacky and it’ll help you resist eating higher-calorie foods. If it’s too tart for you, try adding a bit of natural no-calorie sweetener. By Lisa Lillien Lisa Lillien is a New York Times bestselling author and the creator of Hungry Girl, where she shares healthy recipes and realistic tips and tricks. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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