This story has been updated since it was originally posted on 10/11/2021 to include additional items
Your metabolic rate directly determines your body’s ability to burn through food as fuel and torch fat for weight loss. The faster your metabolism is, the more effortlessly your body will burn calories, allowing you to eat more while still losing weight over time. There are a number of different ways to approach boosting your metabolism for weight loss, but one of the most effective is by tailoring your diet to help you reach your goals.
Protein is a food which naturally requires more energy to burn through, therefore provoking your metabolism to work harder when consumed regularly. Not sure which protein-rich foods are the best for improving your metabolic rate and promoting healthy weight loss? We checked in with Jeanette Kimszal, RDN, NLC; Kire Stojkovski, MD; Dr. Erin Barrett, PhD, nutritional biochemist and Director of Scientific Affairs and Product Innovation at Shaklee; Krutika Nanavati, RD; Shayla Toombs-Withers, RD; Lisa Richards, RD; and Mary Sabat, personal trainer and nutritionist, to get their input on the ingredients you should be including in a balanced diet for fat burning, and this is what they had to say.
1. Eggs
High in protein but low in carbs and calories, eggs are a great food to help boost your metabolism while also keeping you full for hours after eating. “Protein found in eggs can increase the thermal effect of food and may speed up the metabolism,” notes Kimszal. “This food can also regulate hormones that promote fullness. One egg has 6 grams of protein.” Hard boiled eggs make a great high-protein snack to help carry you through the day, but as eggs can be prepared in a number of different ways you have plenty of options so as not to get bored of this superfood breakfast.
2. Salmon
If you love seafood, you're in luck. Fish like salmon is another fantastic metabolism-food you can eat regularly to get closer to your goal of a flatter stomach. "Salmon is another high-protein gem providing not only protein but is also a great source of heart-healthy omega-3 fatty acids," Dr. Barrett raves. Even better, all of those benefits come in a low calorie package: according to Dr. Barrett, a 3 oz piece of salmon can give you a whopping 17 grams of protein for a mere 121 calories. Score! Of course, it doesn't hurt that this protein-packed fish is also delicious. Dr. Barrett recommends adding grilled salmon to your favorite veggies and drizzling it with some balsamic vinegar and olive oil. Yum!
3. Chia Seeds
Great to add into smoothies and oatmeal for a flavorless boost of protein, chia seeds are also packed with fiber and omega-3 fatty acids to help improve your wellbeing from all angles. “Chia seeds also contain antioxidants. One study found that foods rich in antioxidants can increase how well carbohydrates are metabolized,” adds Kimszal. When added into smoothies which are naturally higher in carbs, chia seeds can help the body to better digest this meal, speeding up your metabolism in the process. If you’re bored of your regular egg or oatmeal breakfast, try chia pudding instead and sweeten with honey or maple syrup for great natural flavor.
4. Hemp Seeds
Hemp seeds are another plant-based protein source which can be added to oats, smoothies, salads, and even muffins for a faster metabolism and improved digestion from the fiber content. “Hemp seeds are high-protein food with fiber and healthy fat. Fiber is good for metabolic health. It has been seen to improve carbohydrate digestion. Fiber also improves gut health. Better metabolism is seen among those with good gut health,” says Kimszal. Coming in at 90 calories and 5 grams of protein per 2 tablespoons, hemp hearts are a healthy addition to any diet to improve your digestion and speed up your metabolism.
5. Leafy Greens
Perhaps a surprising source, leafy greens are actually packed with fiber and protein which can naturally streamline the digestive process and boost your metabolism for effortless fat burn. “Leafy dark green vegetables contain sufficient amounts of proteins which help in building of the cell thus boosting up immunity,” notes Stojkovski. “When being prepared, they should not be overcooked as their protein content tends to denature quickly.” Throw together a salad with kale, spinach, and top it with hemp hearts and you have a protein packed meal which will boost your metabolism and keep you full with ease.
6. Tofu
If you're looking for a tasty plant-based alternative to meat that can still pack in the protein, look no further than tofu. Not only is it extremely versatile and so easy to fit into a number of meals, but it's also great for your health. It can even boost your metabolism. "Tofu is a lean protein as it is low in saturated fats and calories, providing a nutrient-dense option for those looking to manage their weight," Richards says. "Its high protein content also contributes to a higher thermic effect of food, potentially boosting metabolism by requiring more energy for digestion and absorption." Perfect!
7. Poultry
Chicken, anyone? If you are craving meat, it doesn't get much better than lean poultry like chicken and turkey. These protein sources can preserve muscle mass, improve satiation, and, ultimately boost your metabolism. "These lean meats are low in fat and calories, making them ideal for weight management," Nanavati says. "They are also versatile and can be prepared in various ways." Check out some of our favorite chicken recipes for inspiration—or just add these meats to your favorite salads, sandwiches, and bowls.
8. Greek Yogurt
You may not typically think of dairy when you imagine protein-packed foods, but there are plenty of great dairy products out there that can also work protein into your meals. Greek Yogurt, in particular, is fantastic for you, offering up an array of benefits—including a potential metabolism boost. Sabat cites the protein content of this creamy treat as a great metabolism-boosting tool: "Protein requires more energy to digest than carbohydrates or fats, which can contribute to an increased metabolic rate," she says. "It also helps in building and repairing tissues." Noted!
9. Beans
Don't forget the power of legumes! Beans are another delicious, plant-based protein that can help kick your metabolism into gear. "Beans boost metabolism by slowly releasing carbohydrates into the blood stream to provide more lasting energy without a quick insulin spike and 'sugar crash' from more processed carbohydrates," Toombs-Withers explains. Luckily, beans work fantastically in so many meals. Add them to your soups, salads, burrito bowls... and just about anything your heart desires.
10. Lentils
Speaking of legumes, lentils are another great choice. Like beans, this versatile lean protein works great in stews, soups, and salads, and it's also packed with protein, iron and fiber. "One of the absolute best foods on the planet for you in terms of nutrient quality is lentils. They have the highest protein, by weight, of any plant-based food, they are an easy substitute for animal protein in any recipe, and they are loaded with fiber," nutritionist Elissa Goodman told Byrdie. Sign us up!
Bottom line
Of course, it's important to remember that diet alone isn't the sole factor in your metabolism or your weight loss progress. One crucial step to take towards a faster metabolism and a fitter body is to build muscle through workouts, especially strength training. There are many other healthy habits you should incorporate into your daily routine for your overall health. However, when you add high-protein foods like these to your diet, you'll certainly be making strides in the right direction.
