Many people claim that foods that speed up metabolism include low-fat proteins, chili peppers, and coffee, but evidence shows that these effects are short-lived. We'll bust the myths that some foods are a "shortcut" to a faster metabolism and explain what really works to keep your metabolism high.

Myth: Food can speed up your metabolism. 

Fact: No single food can measurably speed up your metabolism, but certain foods can support metabolic health. Here we’ll discuss some foods that support metabolic health alongside adequate sleep, physical activity, stress management, and medical care.

Your metabolism is how much energy (measured in calories) your body needs to keep you alive, for breathing, pumping blood, and fixing cells. It mostly depends on how much muscle you have, your body size, age, and hormones. 

While we can't just flip a switch to speed it up, we can keep it working well with regular movement, enough protein, good sleep, and staying hydrated.

14 foods that support a healthy metabolism

Before you look at the following list, keep in mind that metabolism describes all the chemical processes your body goes through to convert food into energy. Your metabolic rate is mostly affected by age, genetics, and your physical activity.

Remember, there are no “miracle superfoods for weight loss” or “weight-loss foods” to shortcut your weight management journey, so don’t let false ads fool you. 

Disclaimer: Always consult with your physician or healthcare provider regarding your individual nutritional needs. Everyone's dietary requirements for a balanced eating pattern will vary.

1. Eggs

Myth: Eggs speed up your metabolism by giving you a protein-packed energy boost.

Fact: Eggs provide complete protein with all essential amino acids. According to the USDA, one large egg (about 50 g) contains about 5.35 g of protein, and it is rich in leucine, an amino acid that supports muscle protein synthesis. 

Higher protein intake can help prevent muscle mass decline during weight loss.

Protein has the highest thermic effect of all macronutrients. About 15–30% of its calories are used for digestion compared to 5–10% for carbohydrates and 0–3% for fat. However, this difference is modest and doesn’t meaningfully affect overall energy balance.

How to use: Include eggs at breakfast or lunch. Hard-boiled eggs make portable snacks.

2. Chili peppers

Myth: Eating spicy food with extra chili peppers burns lots of calories and melts fat away.

Fact: Chili peppers only cause a very small increase in calorie burn. Capsaicin, the compound that makes peppers hot, can slightly increase thermogenesis and calorie burn by stimulating the nervous system. However, it’s typically only by about 10–50 calories per day. 

People should be cautious, though, because consuming enough capsaicin to have any measurable effect can be unpalatable or cause stomach discomfort. For many, it’s neither a practical nor sustainable way to influence metabolism.

Research also suggests capsaicin may reduce inflammatory signaling, which could benefit chronic inflammatory conditions.

3. Coffee

Myth: Drinking coffee every day keeps your metabolism running fast.

Fact: Caffeine can temporarily increase energy expenditure and alertness. It stimulates the central nervous system and may raise metabolic rate for up to three hours after consumption, typically by about 3–11%, roughly 50–100 additional calories for most people. 

These effects are modest and diminish with habitual use as tolerance develops. High caffeine intake can also cause jitteriness, sleep disruption, or increased heart rate, and may not be appropriate for individuals with conditions such as high blood pressure, heart rhythm disorders, or anxiety.

How to use: Keep total intake below about 400 mg per day (≈ 3–4 cups of coffee) and avoid adding excess sugar or high-calorie creamers that can outweigh any small metabolic benefit.

4. Green tea

Myth: Green tea is a healthy and powerful fat burner that speeds up your metabolism.

Fact: Green tea contains catechins, particularly EGCG, which may modestly increase fat oxidation. A 2021 systematic review found small reductions in respiratory quotient, suggesting slightly greater fat use for energy, but effects on resting metabolic rate and weight were inconsistent across studies. 

Some research indicates that catechins combined with caffeine may enhance thermogenesis more than caffeine alone, with measurable effects typically seen at higher intakes (around 400–500 mg EGCG per day, roughly 4–6 cups of brewed green tea).

How to use: Brew green tea for 3–5 minutes to maximize catechin content, but recognize that the metabolic impact is small and best viewed as supportive of overall healthy habits rather than a direct weight-loss aid.

5. Greek yogurt

Myth: Greek yogurt burns more fat because of its probiotics.

Fact: Plain Greek yogurt packs more protein than regular yogurt. It typically contains 10.3 g per cup (100 g). The protein supports muscle maintenance and increases meal satisfaction. Probiotics in yogurt support gut health, which plays a role in metabolism.

Choose unsweetened varieties to limit added sugars that counteract metabolic benefits.

How to use: Enjoy it as a breakfast base with fruit and nuts, or as a post-workout snack. Add to smoothies for a protein boost.

6. Salmon

Myth: Salmon speeds up your metabolism because of its healthy fats.

Fact: Salmon supports metabolic health, but it doesn't directly speed up your metabolism. Salmon provides high-quality protein and omega-3 fatty acids (EPA and DHA), which may help reduce inflammation and support heart and metabolic health. 

Chronic low-grade inflammation can interfere with metabolic function, so adequate omega-3 intake may help promote healthier energy regulation and preserve muscle mass during weight management. 

Omega-3s are also well established for their role in lowering triglyceride levels and protecting cardiovascular health. A 100 g serving of salmon provides about 22 g of protein along with meaningful amounts of EPA and DHA.

How to use: Eat fatty fish like salmon 2-3 times weekly. Grill, bake, or broil rather than frying.

7. Beans & lentils

Myth: Beans and lentils boost your metabolism because they're hard to digest.

Fact: Legumes support steady energy and fullness, but they don't speed up your metabolism. A 100 g serving of lentils provides about 23.6 g of protein and 15 g of fiber. The fiber slows digestion, stabilizes blood sugar, and increases satiety.

How to use: Add to soups, salads, or grain bowls. Use as a protein source in meatless meals.

8. Apple cider vinegar

Myth: Apple cider vinegar is a metabolism miracle that burns fat fast and controls your blood sugar.

Fact: Some research suggests apple cider vinegar may improve insulin sensitivity in some individuals with diabetes and support appetite regulation. Regular use of small amounts of apple cider vinegar may modestly help lower blood sugar and HbA1c in people with type 2 diabetes, but the effect is mild.

Still, apple cider vinegar does not burn fat or speed up metabolism.

Do not take undiluted vinegar because it can damage tooth enamel and the esophagus lining.

How to use: Dilute 1-2 tablespoons in water before meals. Don't consume undiluted or in excessive amounts.

9. Berries

Myth: Berries speed up your metabolism because they're full of antioxidants.

Fact: Berries provide fiber, antioxidants, and vitamins with relatively few calories, but they don’t directly boost your metabolism. The fiber content slows sugar absorption, preventing blood sugar spikes that can affect energy and hunger. 

Antioxidants help reduce oxidative stress, which is associated with metabolic dysfunction and chronic conditions such as insulin resistance, diabetes, and cardiovascular disease.

In other words, antioxidants don’t directly “fix” metabolism, but they can help protect cells from oxidative damage that contributes to metabolic imbalance over time. Plus, berries have lower sugar content than many other fruits.

How to use: Add it to yogurt, oatmeal, or smoothies. Eat as snacks with nuts for balanced nutrition.

10. Almonds 

Myth: Almonds boost your metabolism and make you feel full because of their healthy fats.

Fact: Almond nuts combine protein, fiber, and healthy fats that promote satiety with minimal impact on blood sugar compared to high-carbohydrate foods. They don't make your body burn more calories. A 100 g serving of almonds provides 21.4 g of protein, 10.8 g of fiber, and 51.1 g of fat.

The combination keeps you satisfied between meals, which supports eating pattern consistency.

How to use: Portion into 1-ounce servings (equivalent to 28 grams). Pair with fruit for balanced snacks. For more detailed information, see our guide on the best nuts for weight loss.

11. Seaweed

Myth: Eating lots of seaweed will supercharge your thyroid and speed up your metabolism.

Fact: Seaweed provides iodine, a key nutrient for thyroid hormone production, which helps regulate metabolic rate.

While severe iodine deficiency can slow metabolism, this is uncommon in countries where iodized salt is widely used. Because seaweed can contain very high levels of iodine, it’s best consumed in moderation, as excessive intake may negatively affect thyroid function.

How to use: Enjoy small amounts such as nori in salads or wraps, roasted seaweed snacks, or wakame in soups. Remember, just a little can meet most iodine needs.

12. Spinach

Myth: Spinach speeds up your metabolism because it's packed with iron.

Fact: Spinach provides iron and magnesium, two minerals that support normal energy metabolism. Iron helps transport oxygen to cells, while magnesium participates in hundreds of enzymatic reactions involved in ATP (energy) production. 

Although spinach contributes to these nutrients, it’s not a major source of iron compared with animal foods. One cup of cooked spinach offers about 1 mg of iron and 157 mg of magnesium, with only 41 calories.

Spinach supports normal energy production, but it won't boost your metabolic rate. 

How to use: Add to smoothies, salads, or sautéed dishes, and pair with a source of vitamin C (like lemon juice or citrus) to enhance iron absorption.

13. Ginger

Myth: Ginger speeds up your metabolism and helps you burn fat.

Fact: Ginger may slightly increase calorie burn for a short time, but the effect is too small to matter for weight loss. Ginger has been studied for potential mild effects on thermogenesis and appetite, though research remains limited and findings are mixed. 

Some studies suggest small increases in calorie burn, but the overall impact on metabolism is likely minimal. 

Ginger is better supported for its role in aiding digestion and reducing nausea.

How to use: Add fresh ginger to stir-fries, tea, or smoothies, or use ground ginger to season foods for both flavor and potential digestive benefits.

In a small pilot study, consuming 2 grams of powdered ginger in hot water modestly increased the thermic effect of food (about 43 extra calories burned) and reduced self-reported hunger in overweight men. 

However, it did not change hormone levels, inflammation, or overall metabolism, suggesting only minor short-term effects that need confirmation in larger studies.

14. Water

Myth: Drinking ice-cold water burns lots of extra calories.

Fact: Drinking water, especially cold water, may cause a small, temporary rise in calorie burn (about 25 calories per 500 mL) as the body warms it to core temperature, though this effect is modest. Adequate hydration supports all metabolic processes.

Adequate hydration supports nearly every aspect of metabolism, from energy production to temperature regulation and nutrient transport. Even mild dehydration can slow metabolic processes and reduce energy levels. 

How to drink: Aim for about 8–10 cups of water per day, increasing intake with physical activity or warm weather. Drinking water before meals can also help support feelings of fullness and mindful eating and mitigate medication side effects. 

Foods that may work against your metabolism

These foods aren't "forbidden" but can work against metabolic health when eaten frequently or in large amounts.

1. Highly processed foods

Ultra-processed foods often lack protein and fiber, leading to faster digestion, blood sugar spikes, and increased hunger. They're typically calorie-dense but nutrient-poor.

2. Sugary drinks

Liquid calories don't trigger the same satiety response as solid food. Sugar-sweetened beverages provide calories without nutritional benefit and can spike blood sugar dramatically.

3. Trans fats

Partially hydrogenated oils (trans fats) promote inflammation and insulin resistance. They're largely banned in the US but may appear in some processed foods.

4. Excessive alcohol

Alcohol metabolism takes priority over other nutrients, decreasing fat burning. Regular excessive intake can reduce muscle mass and interfere with sleep. These are both harmful to metabolism.

5. Very low-protein eating patterns

Protein intake below 0.8-1.0 g per kilogram body weight daily increases the risk of muscle loss. Lost muscle means a lower resting metabolic rate. During weight loss, aim for 1.2-1.5 g/kg to preserve muscle.

Can the right food really speed up your metabolism?

Foods alone cannot speed up your metabolism by much, but that doesn’t mean the benefits aren’t real.

Many so-called “metabolism-boosting” foods offer meaningful advantages beyond calorie burn, such as supporting muscle maintenance, improving satiety, stabilizing blood sugar, or reducing inflammation. While they may not dramatically raise metabolism, they can still contribute to better metabolic health overall.

While the calorie-burning effects of certain foods are small, many of these same foods offer other meaningful benefits, such as supporting muscle maintenance, improving satiety, or reducing inflammation. 

Protein, for example, reliably increases calorie burn during digestion, while compounds like capsaicin and green tea catechins may modestly boost fat oxidation.

Overall, the metabolic impact may be minor, but these foods can still play an important role in overall energy balance, appetite control, and long-term metabolic health.

At knownwell, we focus on real science, not quick fixes or “metabolism hacks.” Your metabolism is complex. It's affected by your biology, habits, environment, and health care. Instead of chasing trends, we help you understand what really works: good nutrition, strength-building movement, quality sleep, stress management, and medical support when needed.

How to support a healthy metabolism

Focus on overall patterns, not single foods:
Your total eating pattern has far more impact on metabolism than any individual “metabolism-boosting” food. Balanced meals with adequate protein, regular meal timing, and plenty of fiber support energy balance and satiety more effectively than adding small amounts of spicy or “thermogenic” ingredients.

Prioritize movement and recovery:
Physical activity, especially resistance training, has one of the most powerful effects on metabolic rate. A pound of muscle burns about 6 calories per day at rest, compared to about 2 calories for a pound of fat.

Sleep is equally important: Inadequate sleep can disrupt hormones that regulate appetite and energy use, making weight management more difficult.

Understand the role of medication:
For people with obesity or metabolic conditions, healthcare professionals may prescribe medications such as GLP-1 receptor agonists that can improve metabolic function and support weight loss more effectively than food alone. 

These work best when paired with consistent nutrition, movement, and sleep habits.

Smart nutrition is part of the bigger picture

There's no magic trick to boost metabolism. Metabolism is shaped by your overall habits, especially in the following 4 areas:

Adequate protein: Aim for 1.2-1.5 g per kilogram of body weight daily, especially during weight loss. This helps preserve muscle mass that drives resting metabolic rate.

Regular physical activity: Both resistance training (builds muscle) and cardio (burns calories) support metabolic health. Muscle tissue increases resting energy expenditure.

Quality sleep: Poor sleep disrupts hunger hormones (ghrelin and leptin) and can reduce metabolic rate. Aim for 7-9 hours nightly.

Stress management: Chronic stress elevates cortisol, which can promote fat storage and muscle breakdown. Find stress reduction practices that work for you.

Medical support when needed: If you're struggling with weight management despite lifestyle efforts, metabolic conditions like hypothyroidism or polycystic ovary syndrome might be factors.

The knownwell professionals can evaluate and address underlying issues with plans for personalized nutrition care.

Want metabolism support that's backed by science?

At knownwell, we understand that lasting metabolic health involves more than choosing certain foods. Our team specializes in evidence-based nutrition and integrated care, creating personalized plans that support your overall health and long-term well-being.

We provide:

• Complete metabolic health assessments
• Personalized nutrition guidance from registered dietitians
• Weight management medication when appropriate
• Ongoing support from obesity medicine specialists

Schedule a visit through the knownwell app or at knownwell.co to work with professionals who understand metabolic health.

Frequently asked questions

Are metabolism boosters safe?

Most foods associated with metabolism support are safe for healthy adults when consumed in typical dietary amounts. However, concentrated supplements, particularly those containing high doses of ingredients like EGCG, have been linked to potential liver toxicity. 

It’s best to focus on whole-food sources and consult your healthcare provider before using supplements, especially if you have medical conditions or take prescription medications.

Is coffee a metabolism booster?

Caffeine in coffee can cause a short-term increase in metabolic rate for a few hours after drinking it, but this effect diminishes with regular use as the body adapts. Coffee can be part of a healthy routine when consumed in moderation, generally 1–3 cups per day, but adding large amounts of sugar or high-calorie creamers can counteract any potential benefit.

Does spicy food help you burn calories?

Spicy foods containing capsaicin may cause a small, temporary increase in energy expenditure, but the effect is modest and varies from person to person. Regular consumption can also reduce sensitivity to these effects, and some people may experience digestive discomfort. 

Spicy foods can add flavor and variety to meals, but they should not be relied on as a strategy for weight control.

How does protein help with metabolism?

Protein helps with metabolism because it requires more energy to digest than carbohydrates or fats. About 15–30% of its calories are used during digestion and absorption. Adequate protein intake (roughly 1.2–1.5 g per kg of body weight, or 84–105 g per day for someone weighing 70 kg) also helps preserve muscle mass and promote fullness, both of which support healthy energy balance over time.

Do GLP-1 medications change your metabolism?

GLP-1 medications such as semaglutide and tirzepatide influence metabolism indirectly by reducing appetite and slowing stomach emptying rather than by directly increasing metabolic rate. 

The resulting weight loss often leads to improvements in blood sugar control, insulin sensitivity, and inflammation. Because these medications can also reduce lean body mass, maintaining adequate protein intake (typically 80–120 g per day for most adults) is recommended to help preserve muscle during treatment.

Is there a best time to eat foods that support metabolism?

There’s no specific time of day that meaningfully “boosts” metabolism. What matters most is consistency and overall dietary balance. 

Distributing protein evenly across meals helps maintain muscle mass, and some people find that a protein-rich breakfast reduces hunger later in the day. Green tea or coffee consumed about 1–2 hours before exercise may modestly enhance fat oxidation, but the effect is small. 

Prioritize meeting your total daily protein and nutrient needs over precise timing.

How does knownwell support metabolic health through nutrition?

Our knownwell clinics support holistic metabolic health care, including obesity medicine professionals, registered dietitians, and health coaches. 

We evaluate the many factors that influence your metabolism, including thyroid function, insulin sensitivity, muscle mass, and overall energy balance.

Our dietitians develop individualized nutrition plans tailored to your metabolic profile, whether you’re using medication or focusing on lifestyle-based strategies. We help you set realistic goals and build sustainable habits that support long-term metabolic health.

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