10 Natural Ways to Boost Your Metabolism With Food

I didn’t realize how powerful protein was until I had to change my whole diet recently. Chicken, fish, and eggs were already part of my meals, but it’s really important to think about how you cook them and what you eat them with. I used to have too much-processed chicken and fried eggs. Now that I know if you cook them right, they’re not just healthy, they can help your body burn more calories even while doing nothing.

Protein-rich foods like chicken, turkey, fish, eggs, milk, and cottage cheese make your body work harder when digesting them. This is called the thermic effect. It means your body uses more energy (or burns more calories) just to break the food down. That can boost your metabolism by up to an amazing 30%.

Also Read: 10 Amazing Iron-Rich Foods for Energy and Focus

One of my go-to sides these days is chili and broccoli. It’s simple, chop a chili, blanch some broccoli for 5–10 minutes, then toss it all into a shallow pan with a little olive oil. Brown it slightly, add some black pepper, and it’s done. With little effort, you’ve got the perfect side for pretty much any protein (see the first entry on this list). It’s healthy, tasty, and yes, it helps your metabolism too.

Chili peppers contain something called capsaicin. That’s the stuff that gives them their heat. Capsaicin can boost your metabolism by up to 5% and helps your body burn fat more easily. So that bit of heat in your food, it’s not just for kicks, it’s helping your body do more, even after you’ve finished munching.

I wouldn’t recommend using ginger and turmeric heavily in the same dish, they’re both strong flavors and can fight each other on the plate. But on their own, they’re brilliant. Garlic cooked down into a tomato sauce is a classic, and turmeric adds something special to a good curry. What makes both of these ingredients even better is they’re cheap, easy to use, and packed with health benefits. One thing I didn’t know until recently was that they both help boost your metabolism. 

Here’s why both are so good for your metabolism. Ginger helps your body digest food and can raise your core temperature slightly, which helps your body burn more energy. Turmeric contains curcumin, which fights inflammation, something that can slow your metabolism down. So they’re not just flavor boosters, they’re helping your body stay in balance too.

​I was surprised by how many beans my diet actually included before being put on a very strict routine by health experts. The reality is that many people think of beans and legumes as something that’s not for them, but they soak up flavor and are incredibly filling. You don’t need potatoes, pasta, and bread all the time. These carbs are affordable, easy to cook, and can taste fantastic.​

Furthermore, beans and legumes are excellent for your metabolism. They’re rich in protein and fiber, which means your body uses more energy to digest them, effectively boosting your metabolism. Additionally, their high fiber content helps regulate blood sugar levels, preventing spikes and crashes that can lead to overeating (a cycle that was once my nemesis). Incorporating a variety of beans and legumes into your meals is an easy way to give your body sustained energy and support metabolic health.

I’ll be honest, dark chocolate has never been my thing. That bitter taste just doesn’t do it for me, so I’ve not gone back to it. But if you do like the taste, this one’s definitely worth adding to your diet. It’s one of those rare treats that does your body some good.

Dark chocolate and cocoa help boost something called mitochondria. These are like tiny power plants inside your cells, they turn the food you eat into energy. The more active they are, the better your body gets at burning fat. So if you’re a fan of dark chocolate, enjoy it in moderation, it’s helping your cells get the job done.

Also Read: 10 Best Foods to Eat for a Healthy Liver and Detox Support

Some seafood can be pricey, but there are still affordable options that taste great and are good for you. A personal favorite is mackerel, it’s fantastic grilled and flaked over wholemeal toast with some spinach (more on spinach later). Canned tuna is another easy go-to. You don’t need to spend loads to get the benefits. Seafood soaks up flavor, fills you up, and gives your body something it needs, zinc.

Zinc is super important because it helps your thyroid work properly. Your thyroid is a small gland in your neck that controls how your body uses energy, so it’s key for your metabolism. Seafoods like oysters, crab, and lobster are packed with zinc, but even the cheaper options like canned tuna still help

Kale gets a bad rap, and if you’ve ever tasted it, you’ll know why. Stick it in a smoothie and suddenly that’s all you can taste. It’s strong and not always easy to enjoy. Spinach on the other hand is a different story. It’s milder, way more accommodating, and easy to add to just about anything. I throw it in salads, sandwiches, or just wilt it in a pan with a bit of garlic and black pepper, it takes no time and it’s tasty with some legumes or lean chicken. 

What makes both spinach and kale so powerful is what’s inside them. They’re packed with nutrients, especially B vitamins. These are really important because they help your body turn the food you eat into energy. That process is called energy metabolism, and without it, your body would struggle to keep going. So even if kale isn’t your thing, spinach makes topping up on your B vitamins easy.

I’ve written a lot about healthy food since my health issues in 2024, and nearly every time, broccoli shows up. And here it is again. If you want to give your body the good stuff, just eat broccoli, blueberries, and nuts. Every time I’ve spoken to a specialist or diet expert, I mention I’m eating those weekly. and it’s always high fives and “well done.” It’s almost funny how often it comes up, but not surprising once you learn how powerful broccoli really is.

When it comes to metabolism, broccoli has something in it called glucoraphanin. It helps your metabolism work steady and stay strong. Glucoraphanin supports how your cells use energy and helps reduce damage inside your body, too. So even though many people don’t look forward to broccoli, if they knew the health benefits, they may just realize what a real superfood it is. 

As mentioned earlier, nuts have fantastic health benefits. And Brazil nuts are a great place to start when it comes to your metabolism. You only need one or two a day to get a powerful hit of selenium, a mineral that helps keep your thyroid healthy. Your thyroid plays a huge role in how your body uses energy, so when it’s working well, your metabolism is too.

I’ve added Brazil nuts into a small daily mix of nuts and seeds. It’s just a tiny palmful, but it makes a big difference. Those few Brazil nuts are literally helping power my system across a host of health reasons, from heart function to cell protection and beyond.

Also Read: Eat These 10 Foods Year-Round for a Stronger Immune System

Green tea’s got a bit of an acquired taste, let’s be honest. But once you get used to it, it’s really not that bad. And when you realize how many health benefits it packs in, it starts to feel worth it. One of the biggest is that it can help boost your metabolism.

Green tea contains something called catechins. These are natural antioxidants that may help your body burn more calories and use energy more efficiently. That means your system gets a bit of a nudge, even when you’re resting. So if you can get used to the taste, adding a cup or two to your day is a simple way to support your body’s natural energy burners.