9 Thermogenic Foods to Speed Up Your Metabolism

Do you want to lose weight and improve your health? If so, you might be interested in learning about thermogenic foods.

These are foods that increase your metabolism, the rate at which your body burns calories, by generating heat and stimulating the fat-burning process. By eating more of these foods, you can boost your energy levels, curb your appetite, and shed excess pounds.

In this article, we will explain what thermogenesis is, how it works, and what are some of the best thermogenic foods to include in your diet. We will also give you some tips on how to optimize your thermogenic effect and avoid potential side effects. Read on to discover how you can use thermogenic foods to speed up your metabolism and burn fat.

What is thermogenesis and how does it work?

Thermogenesis is the process of heat production in the body. It is influenced by several factors, such as your age, gender, body composition, activity level, hormonal balance, and environmental temperature. However, one of the most important factors that affect thermogenesis is your diet.

When you eat food, your body needs to use energy to digest, absorb, and metabolize it. This energy expenditure is called the thermic effect of food (TEF), or diet-induced thermogenesis (DIT). Depending on the type and amount of food you eat, your TEF can vary from 5% to 30% of your total calorie intake¹.

Some foods have a higher TEF than others, meaning they require more energy to be processed and utilized by the body. These foods are called thermogenic foods, and they can increase your metabolism and calorie burning for several hours after you eat them. Thermogenic foods can also affect your appetite hormones, such as ghrelin and leptin, and make you feel more satisfied and less hungry².

What are some of the best thermogenic foods to try?

There are many foods that can have a thermogenic effect, but some are more effective than others. Here are nine of the best thermogenic foods to speed up your metabolism and burn fat:

1. Lean protein

Protein is the most thermogenic macronutrient, meaning it has the highest TEF among carbohydrates, fats, and alcohol. Protein can increase your metabolism by 15% to 30%, compared to 5% to 10% for carbohydrates and 0% to 3% for fats¹. Protein can also help you build and maintain muscle mass, which is metabolically active and burns calories even at rest³.

Some of the best sources of lean protein are eggs, chicken, turkey, fish, lean beef, low-fat dairy, tofu, and whey protein powder. You should aim to consume at least 0.8 grams of protein per kilogram of body weight per day, or more if you are physically active or trying to lose weight⁴.

2. Chili peppers

Chili peppers are spicy vegetables that contain a compound called capsaicin, which is responsible for their heat and pungency. Capsaicin can boost your metabolism by activating the receptors that regulate your body temperature and triggering a process called non-shivering thermogenesis⁵. Capsaicin can also suppress your appetite and reduce your food intake.

You can add chili peppers to your dishes, such as soups, stews, curries, salads, and sauces, or take them as a supplement. However, be careful not to consume too much, as capsaicin can cause stomach irritation, heartburn, and diarrhea in some people.

3. Green tea

Green tea is a popular beverage that has many health benefits, such as antioxidant, anti-inflammatory, and anticancer properties. Green tea can also increase your metabolism and fat burning, thanks to its high content of catechins, which are a type of polyphenol. Catechins can enhance the activity of an enzyme that breaks down fat and stimulates the release of noradrenaline, a hormone that boosts thermogenesis.

Green tea also contains caffeine, which can further increase your metabolism and energy expenditure. However, the effects of green tea and caffeine may vary depending on your genetic makeup, body weight, and tolerance. To get the most benefits from green tea, you should drink at least three to four cups per day, preferably before meals or exercise.

4. Coffee

Coffee is another popular beverage that can boost your metabolism and fat burning, thanks to its caffeine content. Caffeine can stimulate your central nervous system and increase your heart rate, blood pressure, and oxygen consumption. Caffeine can also enhance the breakdown of fat and the release of fatty acids into the bloodstream, making them available for energy production.

However, the effects of caffeine may diminish over time, as your body develops tolerance and adapts to its stimulant action. Therefore, you should limit your intake of coffee to no more than four cups per day, and avoid drinking it late in the day, as it can interfere with your sleep quality and recovery.

5. Cacao

Cacao is the raw form of chocolate, and it is rich in antioxidants, minerals, and phytochemicals that can benefit your health and mood. Cacao can also increase your metabolism and fat burning, thanks to its content of theobromine, which is a methylxanthine similar to caffeine. Theobromine can stimulate your nervous system and increase your energy expenditure and lipolysis, the breakdown of fat.

Cacao also contains flavanols, which are a type of flavonoid that can improve your blood flow and oxygen delivery to your muscles and organs, enhancing their metabolic function. To enjoy the benefits of cacao, you can consume it as dark chocolate (at least 70% cacao), cacao nibs, cacao powder, or cacao butter. However, be mindful of the calories and sugar content, and limit your intake to no more than one ounce per day.

6. Turmeric

Turmeric is a spice that gives curry its yellow color and distinctive flavor. Turmeric has been used for centuries in traditional medicine for its anti-inflammatory, antibacterial, and antiviral properties. Turmeric can also increase your metabolism and fat burning, thanks to its main active ingredient, curcumin. Curcumin can modulate the expression of genes and proteins involved in thermogenesis, such as uncoupling protein 1 (UCP1), which dissipates energy as heat.

Curcumin can also inhibit the formation of new fat cells and promote the browning of white fat, which is the type of fat that stores energy, into brown fat, which is the type of fat that burns energy. To get the most benefits from turmeric, you should consume it with black pepper, which contains piperine, a compound that enhances the absorption and bioavailability of curcumin.

7. Leafy greens

Leafy greens are vegetables that have large, edible leaves, such as spinach, kale, lettuce, arugula, and cabbage. Leafy greens are low in calories and high in fiber, vitamins, minerals, and antioxidants, making them an essential part of a healthy diet. Leafy greens can also increase your metabolism and fat burning, thanks to their high content of nitrates, which are compounds that are converted into nitric oxide in the body. Nitric oxide can relax and widen your blood vessels, improving your blood flow and oxygen delivery to your tissues, and enhancing their metabolic function.

Leafy greens can also increase your levels of glucagon-like peptide-1 (GLP-1), a hormone that stimulates insulin secretion, reduces appetite, and increases thermogenesis. To get the most benefits from leafy greens, you should eat them raw or lightly cooked, as heat can destroy some of their nutrients and nitrates.

8. Healthy fats and omega-3 fatty acids

Fats are often considered the enemy of weight loss, but not all fats are created equal. Some fats, such as monounsaturated and polyunsaturated fats, can actually help you lose weight and improve your health, by lowering your cholesterol, blood pressure, and inflammation. Healthy fats can also increase your metabolism and fat burning, by stimulating the production of hormones that regulate your appetite, such as leptin and cholecystokinin (CCK).

Some of the best sources of healthy fats are olive oil, avocado, nuts, seeds, and fatty fish. Fatty fish, such as salmon, tuna, mackerel, and sardines, are particularly beneficial, as they contain omega-3 fatty acids, which are a type of polyunsaturated fat that can enhance thermogenesis and fat oxidation, especially in combination with exercise. You should aim to consume at least two servings of fatty fish per week, or take a fish oil supplement if you are vegetarian or vegan.

9. Apple cider vinegar

Apple cider vinegar is a fermented product made from apples and yeast. It has been used for centuries as a natural remedy for various conditions, such as diabetes, high cholesterol and infections. More recently, research has shown that apple cider vinegar can have some real health benefits, such as helping to reduce blood sugar levels and aiding weight loss.

Apple cider vinegar contains acetic acid, which is the main active compound in vinegar and may be responsible for its beneficial effects. Acetic acid can increase your metabolism and fat burning by generating heat and stimulating the process of lipolysis, which is the breakdown of fat. Acetic acid can also affect your appetite hormones, such as ghrelin and leptin, and make you feel fuller and less hungry12.

You can consume apple cider vinegar as a liquid, by diluting one or two tablespoons in a glass of water, or as a supplement, in the form of capsules, powders or gummies. However, you should be careful with the dosage and quality, as they may contain additives, contaminants or inaccurate amounts of the active ingredient. Apple cider vinegar can also interact with some medications, such as anticoagulants, antidepressants or diabetes medications, and cause adverse effects such as nausea, heartburn or diarrhea in some people. Therefore, you should consult your doctor before taking any supplement, and follow the instructions on the label.