Your body is always at work, even when you're resting. This constant activity—breathing, circulating blood, and regulating body temperature—requires energy. This energy expenditure, called your Basal Metabolic Rate (BMR), is the number of calories your body needs to perform its basic functions at rest.
BMR is a key factor in your overall metabolism, and understanding it can help you make better lifestyle choices.
A low BMR can make it harder to lose weight and maintain energy levels, while a higher BMR means your body burns more calories even while you're at rest, which can be beneficial for maintaining a healthy weight or achieving weight loss goals. But here's the good news: simple dietary changes, including foods that increase BMR, can rev up your body's fat-burning process.
This blog lists 20 foods that increase metabolism while providing tips to include them in diets for all the nutrients to keep your body in shape. We’ll also share some practical lifestyle tips to raise your BMR naturally. So, let’s explore!
Table Of Contents
1. Which Foods Increase BMR (Basal Metabolism Rate)? 20 Best Foods
2. How Can I Increase My BMR Fast? 6 Effective Lifestyle Changes
3. Expert’s Advice
4. The Final Say
5. FAQs
6. References
Which Foods Increase BMR (Basal Metabolism Rate)? 20 Best Foods
Certain healthier food swaps can help boost this BMR, increasing calorie expenditure and aiding in weight management. Let's understand why you must include these 20 foods that increase BMR in your regular nutrition charts:
1. Green Tea
Organic green tea is an exceptional drink for enhancing metabolism and promoting weight loss. Offering antioxidants like catechins (EGCG, EC, and EGC), green tea aids in protecting cells plus maintaining metabolic activity. This is why consuming 3-4 cups daily naturally increases energy, supports fat burning, and enhances metabolic efficiency. To maximise its benefits, steep your green tea properly to retain its nutritional properties.
2. Protein-Rich Foods
Foods high in protein, like lean meats, fish, legumes, tofu, and soy, increase the thermic effect of food, which means your body burns more calories digesting protein than other macronutrients. Omega-3-rich fish like salmon and mackerel provide added metabolic benefits. Include a lean protein source to support muscle repair, promote satiety, and kickstart your metabolic rate.
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3. Chilli
Chilli peppers give capsaicin, the active compound in chilli, which triggers thermogenesis and helps the body burn fat more efficiently. It also boosts energy expenditure and enhances calorie burn, making it a flavorful way to improve metabolism. Adding a dash of chilli to your meals can significantly impact your weight loss journey.
4. Fenugreek Seeds
These seeds are very well known foods that increase BMR. Science show that they reduce fat tissue, enhance digestive enzymes, and regulate blood sugar levels. Rich in antioxidants and nutrients, fenugreek aids weight loss and also improves insulin sensitivity. Soaking or including these seeds overnight can be a simple way to enhance your metabolic health.
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5. Broccoli
It offers high fibre, protein, vitamins, and phytonutrients and is a superfood for metabolic health. Its nutrient composition helps combat metabolic syndrome and regulate blood sugar levels. Broccoli extract improves abnormal metabolism, making it a must-have in a balanced diet. These versatile foods that increase BMR support your body's metabolic functions healthily, whether steamed, roasted, or added to salads.
6. Water
Staying well-hydrated is vital for maintaining an optimal metabolic rate. Drinking water increases the body’s energy expenditure and aids in fat oxidation. Science highlights that consuming 500ml of water can boost metabolism by up to 30%. Aim for nearly 3 litres daily, adjusting for exercise to keep your body functioning efficiently and support calorie burning.
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7. Yerba Mate Tea
This tea is celebrated for its metabolism-boosting properties. Consuming it before exercise increases energy levels and enhances satiety and mood. This traditional drink is a delicious way to naturally elevate metabolic rates while aiding in weight loss, making it a fantastic addition to snacks.
8. Cinnamon
Organic cinnamon is more than a flavour enhancer; it’s a natural metabolism stimulator. By increasing the body’s metabolic rate, this spice helps burn more calories efficiently. Adding cinnamon to your meals or drinks can provide a subtle yet effective boost to your weight loss efforts while adding warmth and sweetness to your dishes.
9. Lentils
These are healthy foods for weight loss that give high protein and fibre and are essential for improving digestion and reducing hunger pangs. Their high fibre content promotes gut health and helps eliminate toxins, indirectly boosting metabolic activity. Including lentils in soups, stews, or salads can keep you satiated and support a healthier, faster metabolism.
10. Apple Cider Vinegar
ACV has gained fame for its weight loss benefits, primarily due to its ability to balance internal pH and reduce triglyceride levels. It also supports metabolism by lowering BMI and improving fat oxidation. Adding a tablespoon to water before meals can help you harness its metabolism-boosting properties while promoting overall wellness.
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11. Egg Yolks
Eggs, particularly the yolks, are rich in vitamins A, D, E, and K, as well as water-soluble vitamins like B and C, essential for boosting metabolism. They also provide a complete source of protein with essential amino acids, which enhance stamina and overall body performance. Incorporating eggs into your meals can help you stay energised while supporting your metabolic health.
12. Celery
This is often known as a negative-calorie food, meaning your body burns more calories digesting it than the calories it contains. These fibrous foods that increase BMR force your cells to work harder during digestion, naturally spiking your metabolic rate. Add celery to salads, smoothies, or snacks to enjoy its metabolism-enhancing benefits.
13. Oatmeal Cereal
Oatmeal is a high-fibre food that keeps you full for hours, reducing hunger and stabilising blood sugar counts. Its slow-releasing carbohydrates ensure a steady energy supply, making it a perfect breakfast choice to fuel your day. A warm bowl of oatmeal or convenient overnight oats in a jar can give your metabolism the morning boost it needs.
14. Apples
These fruits you should eat at night or in the morning for weight loss offer high antioxidants, fibre, and flavonoids that combat inflammation, regulate blood sugar, and improve metabolic rates. They also lower LDL (bad cholesterol) and enhance lipid profiles. Including apples in your diet can support weight management and improve metabolic health while satisfying your sweet cravings.
15. Yoghurt
Yoghurt is a fantastic source of gut-friendly bacteria, promoting digestion and controlling appetite. Improving gut health optimises cellular function and supports metabolism. Enjoy a bowl of yoghurt as a snack, or mix it with fruits and nuts for a nutrient-packed treat that energises your body.
Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss
16. Coffee Beans
Coffee, rich in caffeine, is a go-to drink for boosting metabolism and enhancing fat oxidation. Studies show that it is particularly effective in increasing the metabolic rate of obese individuals. A cup of black coffee in the morning or before workouts can help burn calories and improve energy levels throughout the day.
17. Almonds
Almonds are full of healthy fats, protein, and fibre, making them an excellent choice for boosting metabolism. They keep hunger at bay and provide lasting energy, reducing the temptation to snack on unhealthy options. Enjoy a handful of almonds as a snack or sprinkle them over salads for a crunchy and nutritious boost.
18. Goji Berries And Strawberries
These berries are nutrient-dense fruits that aid in balancing pH, promoting fat oxidation, and inducing thermogenesis. These berries help flush toxins from the body while supporting weight loss. Add them to smoothies, yoghurt, or cereals to enjoy their metabolism-boosting and antioxidant-rich properties.
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19. Citrus Fruits
These are the best fruits for weight loss, like oranges, lemons, grapefruits, and kiwis, which are rich in vitamin C, a powerful antioxidant that boosts immunity and stimulates cellular activity. These foods that increase BMR enhance fat-burning and metabolism while adding refreshing flavours to your meals. Eating them daily can help manage weight and promote health.
20. Flavorful Herbs
Herbs like cilantro, rosemary, oregano, thyme, and fennel contain antioxidants that combat free radicals and improve metabolic rates. Certain herbs like cinnamon, garlic, and fenugreek are especially effective for weight loss. Use these versatile ingredients in your cooking to add flavour while supporting your metabolism naturally.
Also Read: How to Calculate Calorie Intake for Weight Loss
How Can I Increase My BMR Fast? 6 Effective Lifestyle Changes
Try these natural ways to increase your BMR fast with some simple lifestyle changes at home:
Factor | How it Increases BMR | Impact |
Strength Training | Significant Increase | Muscles are metabolically active tissues. They require more energy to maintain even at rest. This "resting metabolic rate" increases. This increased calorie expenditure continues after the workout as your body works to repair and rebuild muscle tissue. |
Endurance Training | Moderate Increase | While primarily burning calories during the exercise, endurance training has a more modest impact on resting metabolic rate than strength training. |
Increased Daily Activity | Gradual Increase | Simply moving more, like taking the stairs, walking during breaks, or fidgeting, keeps your body burning calories consistently and helps avoid weight loss mistakes like a sedentary lifestyle. |
Sufficient Sleep | Moderate Increase | When you're sleep-deprived, your body produces more cortisol, a stress hormone that interferes with metabolic function. Sufficient sleep allows your body to recover and function while maintaining a healthy metabolic rate. |
Regular Eating | Moderate Increase | Prolonged fasting slows down its metabolic rate as a survival mechanism. Your eating patterns prevent this metabolic slowdown and ensure your body continues to burn calories efficiently. |
Hydration | Moderate Increase | Adequate hydration supports bodily functions, including metabolic processes. Dehydration impairs metabolic function and reduces energy expenditure. |
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Also Read: You Lose Weight Fast Without Exercise Naturally
Expert’s Advice
It is not always possible for a person to change their metabolic rate, but I recommend incorporating regular exercise and dietary measures as this can help you increase your BMR. I suggest focusing on eating some foods like spices that can help temporarily increase rates, not a long-term solution. Making these small lifestyle changes and trying these tips into your routine can help boost your metabolism.
Health Expert Lavina Chauhan
The Final Say
Ultimately, eating foods that increase metabolism is a tasty way to improve your wellness. Foods that increase BMR, like green tea and red pepper, can help your body burn calories more efficiently. Add these healthy foods to nourish yourself and help your body work better. Remember, proper health comes from healthy eating, regular cardio exercise, and a lifestyle with many fresh, natural foods. So, make your meals a celebration of good health and a way to feel more energetic.
FAQs
1. Which foods increase metabolism and burn fat?
Eating a balanced diet with lean protein, fruits, fresh vegetables, and whole grains is the best way to rev up your metabolism. These foods provide the nutrients your body needs to function at its best, helping you burn more calories.
2. What can increase metabolic rate?
In addition to a healthy diet, regular exercise, especially strength training, can significantly boost your metabolism. Also, getting enough sleep daily helps regulate hormones that control metabolism.
3. Which foods speed up metabolism the most?
Foods high in protein, like lean meats, fish, beans, and eggs, require more digestion energy than carbohydrates or fats. This process, called the thermic effect of food, can slightly increase your metabolic rate.
References
- https://www.medicalnewstoday.com/articles/323328#faq
- https://egym.com/us/blog/boost-metabolism
- https://www.stylecraze.com/articles/wonder-foods-to-boost-your-metabolism/?sem_campaign=PMAXDynStylecraze_India&gad_source=1&gclid=CjwKCAiApsm7BhBZEiwAvIu2XzmGU6UCGaFiOQhJ_HHrSLdt19PKRDNKPeTW2FTc5QPvRPAgzr95MxoCjPQQAvD_BwE
- https://www.carehospitals.com/hi/blog-detail/metabolism-boosting-foods/
- https://www.piedmont.org/living-real-change/5-ways-to-boost-metabolism
- https://www.unitypoint.org/news-and-articles/12-metabolism-boosting-foods-to-aid-weight-loss
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