Skip to content

Best 39 Foods that Boost Metabolism and Burn Fat

    list of foods that boost metabolism

    One of the most beneficial methods to lose weight is consuming foods that boost metabolism. There are many foods out there that help to increase the metabolic rate of your body naturally. There is no need to take in any supplements or other “magical” things.

    You just simply have to eat these things to lose weight, and if you combine it with regular workouts, the results will come faster than you think.

    What is metabolism?

    During the metabolism process your body breaks down the nutrients you consume in order to have energy and supply. If your metabolism works fine, your body burns more calories which leads to weight loss.

    What foods burn fat the fastest?

    • They are high in essential fatty acids such as Omega-3. Healthy fatty acids help to keep your cardiovascular system clean and have positive effects on your brain.
    • Foods that are high in fiber. Fiber-rich foods have positive effects on the digestive system and help to feel yourself satisfied for a longer time.
    • Ones that are high in protein but contains only a little saturated fats. Your body needs a lot of energy in order to break down the protein into amino acids, and it gets that energy by burning calories.
    • Foods that are high in vitamins and minerals mainly calcium. Calcium has a fat burning effect in the body because of a unique hormone.
    • Spicy foods also help to increase metabolism. Spicy foods raise the temperature of the body. In order to get rid of the heat your body burns more calories.

    In the list below I have collected foods that are nutritious and have more than one features of the mentioned ones.

    Most of the foods here can be consumed raw, and that is the way you can enjoy most of their metabolism boosting benefits. However, cooking with them and combining them can be as effective as well. You can make delicious meals from these ingredients. You can find the best cookbooks for metabolic cooking at the bottom of the post.

    Now let’s see the foods that burn fat and increase metabolism.


    vegetables-metabolism burning foods

    Greens are among the best foods that burn belly fat

    I believe greens are the king of foods that burn fat cells. Almost all the veggies are rich in vitamins, minerals, fiber, other beneficial components, and they are ultra low in calories.

    Most of the greens can be consumed as they are, and that is the best way to enjoy all of their benefits. However, you can also boil them or make salads. Organic greens are an important part of the healthy nutrition.

    Beans: There are various types of beans and all of them are nutritious, may be the black beans are the best. Beans are rich in fiber, iron, potassium, protein and magnesium. They are real superfoods!

    Broccoli: This green is nothing more than a superfood having anti-cancer components. It is also a natural metabolism booster.

    Cabbage: Cabbage is one of the greens that contains almost no calories, but fill you for a long time.

    Carrots: These orange roots are just magical! They have all the goodies your body needs. Learn about the health benefits of carrots here.

    Cucumber: I think it is one of the best veggies for a salad. I like the taste of it. They are rich in water and low in calories as well.

    Kale: Kale is a vitamin C and A bomb, but we must not forget about the other nutrients such as potassium and magnesium.

    Onions: I know they are smelly, but they are the best against flu since they have a lot of components against disease. It is also a natural diuretic.

    Spinach: There is a reason why Popeye was so strong because of eating so much spinach. This veggie contains almost everything that your body needs. Many sorts of vitamins, fiber, minerals and other components that do good for your health.

    Tomatoes: They are rich in lycopene that gives the red color for veggies. Lycopene supports cancer prevention, and it is an antioxidant.

    Celery: It is a real low calorie and nutritious vegetable.

    Lentils: Lentils are ultra high in protein. They are an excellent source of protein for vegetarian muscle builders.


    fruits for weight loss

    Fruits are also among the best foods to increase metabolism

    Almost all the fruits are healthy and have a positive impact on weight loss. They are important foods that speed up metabolism. They contain a lot of vitamins, minerals, fiber and other beneficial components. Fruits must be in a healthy diet. Eat least once or twice a day fruits and buy organic products.

    Apples: An apple a day keeps the doctor away! It is so true! Apples are high in fiber and vitamin C. They also contain a component that is especially beneficial for burning belly fat.

    Bananas: They are high in potassium, fiber, magnesium, vitamin B-6 and even vitamin C. More about the health benefits of bananas here.

    Berries: No matter which you eat a strawberry, blackberry or blueberry each of them is excellent to boost your metabolism. They are also rich in antioxidants and anti-cancer components.

    Figs: You can have dried or fresh figs though the dried version is a bit more calorie-rich because of the high sugar content. Figs are high in fiber and minerals, and they fill your stomach for a long time. You can read more about the health benefits of figs here.

    Grapefruit: This citrus is high in fiber, vitamins, and low calories. More about the health benefits of grapefruits here.

    Lemon: There is no question that lemon is a one of the best fruits. Tons of fiber and vitamin C this citrus provides. You can make lemon water which is a natural energy drink since it contains a lot of electrolytes. Lemon water is also great to detoxify your body.

    Kiwi: Did you know that a kiwi contains twice as much as vitamin C than lemon? Besides it is rich in fiber and low in calories.

    Avocados: This tropical fruit is among those rare fruits that are high in fat and this way calories. It holds a lot of essential fatty acids and fiber making it a perfect food for increasing metabolism. Because of its high-calorie level consume it in moderation.

    Melon: One of my favorite fruits in the summer. I think it is delicious. On top of that they carry a lot of water which helps to detoxify and hydrate your body.


    meat weight loss

    Fish is also among the most powerful foods that boost your metabolism

    Lean meat is the greatest source of protein. As you probably know protein takes place in muscle building processes so if you want to gain muscles consuming protein rich foods is vital. They also help to lose weight since they are among the most powerful foods that speed up your metabolism. The best are surely the sea fish.

    Turkey: Turkey is the best alternative to chicken. This meat is lean and contains a lot of protein.

    Chicken: Lean chicken meat is high in protein and low in calories, and cholesterol, especially the chicken breast. It is a tasty metabolism booster.

    Salmon: It is among the best sources of fish oil that contain a lot of Omega-3 fatty acids. Excellent to raise metabolism and keep your brain and heart healthy.

    Tuna: It is a protein bomb that is rather low in calories.

    Sardines: This little fish has the same features that previous ones, but it is a natural source of Q-10 as well.

    Sea food benefits



    There is no question that nuts are superfoods. They are rich in minerals, vitamins, healthy fats and even protein. Nevertheless, they are rather high in calories so consume them in moderation. They are great for snacking.

    Walnuts: My favorite snack that comes with tons of beneficial fatty acids, such as Omega-3 as well as protein.

    Pistachios: Delicious and nutritious nuts with lots of protein.

    Almonds: Good source of healthy fatty acids and protein.


    If you want lose weight what you drink is as important what you eat. Get rid of all the sweet and artificial drinks! Make your drinks from fruit and veggies without using any sugar. Here are some drinks that boost metabolism.

    Water: Consuming enough water is crucial not only for your health but also for weight loss. Studies have proved that having half a little water increases the metabolism by 30%!

    Green Tea: There is no question that green tea is a superdrink! It has a lot of health benefits and boost energy as well.


    Coffee: Drinking your homemade coffee with moderation and without creams or sugar undoubtedly helps. Studies have proved that caffeine raises metabolism.

    Yogurt & Kefir: Rich in calcium and protein, but low in calories. I usually have it for breakfast.


    Olive Oil: This magical oil is part of the Mediterranean diet which is proven to be one of the healthiest and most efficient weight loss plans. Extra virgin olive oil is rich in unsaturated fats and antioxidants.

    Coconut oil: Another healthy oil to cook with.

    Skim Milk: Milk is rich in calcium and protein as well as minerals and vitamins.

    Peanut Butter: Rich in calories but healthy fatty acids as well. It helps to feel yourself satisfied for long even if you consume a little.

    Eggs: We must not forget about egg which is maybe the most nutritious food. Tons of protein and nutrients what you get from eggs. The yolk is high in calories, so have the white. There is a reason why bodybuilders consume so many eggs.

    Brown Rice: Brown rice contains beneficial carbohydrates and fills you for long.

    Spices: Most of the spices, such as garlic, pepper, and chili, are great natural metabolism boosters. Here are some beneficial ones.

    Recommended: How to boost metabolism

    As you see above there a lot of fat burning foods that speed up metabolism naturally. Consuming these foods regularly helps to lose weight, but you can get superb results if you exercise as well. Moving and eating well should go hand in hand, and they are the essentials of the healthy lifestyle. I hope with the help of these foods you will get the shape you dream about.

    Lifestyle metabolism boosters for weight loss

    habits to increase metabolic rate

    While foods can help you a lot to increase your metabolic level, you should change your lifestyle as well. Here are some tips that will help.

    • Workout. With cardio workouts, you can burn calories while with strength training you can build muscles. The more muscles you have, the more calories your body burns even if you do not exercise at all.
    • Get organic foods. Pay attentions to buy foods from reliable sources that do not use chemicals and other things to boost their production.
    • Get enough sun. Being in the sun not only makes your happier but also generates vitamin D in your body.
    • Eat at least 5 times a day. More but smaller portions of healthy foods naturally speed up your metabolism.
    • Sleep enough. You should have at least 7-8 hours good sleep. If you are tired your body wants to make itself “happy,” so you eat. In most of the cases something sweet.
    • Be less stressful. Stress increases your cortisol level that leads to fat storage.
    • Get your calories from good sources. Healthy eating is not about eating something wholesome once a day. Each of your meals should be made from healthy ingredients.
    • Detoxify your body. Regularly have a detox diet that will help your body to get rid of harmful toxins.

    Best Metabolic Cooking Books

    Finally, here is the list of the best cookbooks from which you can learn a lot delicious, yet fat burning recipes and learn more about how to boost your metabolism naturally.

    Did you like this guide to natural foods to boost metabolism? Share with your friends!


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

    3 thoughts on “Best 39 Foods that Boost Metabolism and Burn Fat”

    1. Amazing article! I was searching to find out what foods I could use to help me lose some weight. I’m so glad I came across this site. It’s so helpful in putting a diet plan together. I’m currently about to join a gym because I’m obese and I have to get this weight off for good.

      Thanks For sharing this.

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    I accept the Privacy Policy