Certain foods have a reputation for “increasing your metabolism” to burn more calories, but is there any evidence?
If you’re looking to burn more calories, attempting to change your metabolism won’t help.
“Metabolism” refers to the cellular processes involved in converting the food you eat into energy, so you can't actually change your metabolism.
“Metabolic rate,” on the other hand, refers to the speed at which your body burns energy, or calories.
In this article, we’ll explore whether any foods can help increase your metabolic rate to help you achieve a moderate weight. We’ll also delve into the research on whether you can use certain foods to aid weight loss.
How does the body use energy?
Your total daily energy expenditure (TDEE) is all of the calories your body burns throughout the day. Four categories of energy expenditure make up your TDEE:
Basal metabolic rate: This is the energy necessary to keep you alive and keep your organs functioning correctly. It is responsible for about 50–70% of your TDEE.
Thermic effect of food (TEF): This is the energy your body uses for digestion, absorption, and storing nutrients.
Exercise-related activity thermogenesis: Your body uses this energy for exercise, like working out, going for a run, or doing yoga.
Non-exercise activity thermogenesis: This is the energy for everyday movements, like getting out of bed, fidgeting, and standing.
Why most metabolism advice isn’t true
Often, people think that weight loss is about eating specific foods and exercising to burn calories. Unfortunately, the solution isn’t so straightforward — there’s no universal key to losing weight.
People often use a basic calories-in versus calories-out equation to explain this strategy, but the reality isn’t quite so simple.
Still, it’s possible to lose weight, and there are things you can do to make the journey easier.
Unpublished research from ZOE shows that people who closely followed our personalized, gut-friendly nutrition program lost an average of 9.4 pounds after 3 months, and around 80% of participants didn’t feel hungry and had more energy.
Can any foods help you lose weight?
Is there any truth to claims that metabolism-boosting foods exist? Here, we’ll delve into what the evidence says.
Foods rich in protein may be able to increase TEF energy use. In fact, approximately 20–30% of the energy in protein is used just to digest food, compared with 5–10% in carbohydrates and 0–3% in fats.
Also, research shows that protein reduces appetite. This is because when you eat protein-rich foods, they suppress hunger hormones like ghrelin and prompt feelings of fullness.
However, protein is just one component of a healthy diet and not a magic potion for weight loss. While it may slightly increase your energy expenditure, it’s not likely to have a significant effect.
Good-quality sources of protein include lean meat, fish, eggs, nuts and seeds, and tofu.
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Caffeine is naturally present in coffee beans, tea, and cocoa beans.
Research to date has shown that caffeine may promote weight loss and reductions in body fat.
However, these results from different studies haven’t all been consistent, so the evidence isn’t very strong.
Everyone has different levels of sensitivity to caffeine. But up to 400 milligrams a day appears to be safe for most people.
This is the equivalent of about four cups of coffee or five to six cups of tea.
Having more than this can dehydrate you and cause symptoms like irritability, headaches, tiredness, and trouble sleeping.
Other ‘calorie-burning’ foods
Capsaicin is the active spicy component in chili peppers. While some studies have found that it may promote weight loss and suppress appetite, there isn’t enough evidence to suggest that it could make a significant impact.
There are also claims that ginger could aid weight loss, but overall, the research is mixed. Consuming ginger on a regular basis is unlikely to directly affect your weight.
Blood sugar dips and overeating
ZOE’s research has shown that people who experience large blood sugar dips in the 2–4 hours after they’ve eaten tend to feel hungry sooner and consume more calories than those with smaller dips.
Not all people experience blood sugar dips, and how much your blood sugar fluctuates is down to a combination of factors, including the foods you eat.
Try swapping out highly processed and sugary snacks for alternatives like:
hummus with carrots or pepper sticks
apple slices with nut butter
a handful of dried nuts, fruit, and seeds
Greek yogurt with mixed berries
hard boiled eggs and edamame beans
A varied diet rich in high-quality, minimally processed whole foods can help keep your blood sugar levels stable.
With the ZOE program, you can discover how to eat the best foods for your body and your long-term health and weight goals.
People have linked different foods with “increasing metabolism,” or increasing your metabolic rate. But there isn’t much evidence to suggest that specific foods, like ginger or chilies, can significantly benefit weight loss.
Make sure you include good-quality protein in your diet, and you may see a small impact on how much energy your body burns each day. A moderate amount of caffeine could also help with your weight loss goals.
At the end of the day, there is no magic formula for losing weight.
At ZOE, we know that crash diets or calorie counting for weight loss doesn’t work long term. Focusing on a varied diet full of high-quality and minimally processed foods is a more sustainable long-term plan for your overall health and weight.
Weight management is about more than just food, however. Exercise, sleep, and gut health all play big roles in supporting a moderate weight.
The ZOE at-home test analyzes your unique blood sugar and blood fat responses, as well as the “good” and “bad” bugs living in your gut. Using this information, we’ll give you nutrition advice tailored to your body.
To get started, take our free quiz.
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