Do Foods That Increase Metabolism and Burn Fat Really Exist?

Drink that, don't eat that, and you will increase your metabolism — we hear these phrases so often that some of us actually start thinking that metabolism can be controlled by the foods and beverages we consume.

When I started gaining weight, I also got worried about my metabolism slowing. Somehow, the lockdown that reduced my activity levels to about zero did not flash the light bulb in my head. And those pizza boxes that started piling up… no, something else must be wrong, I thought.

It is common to begin your weight loss journey by wondering about your metabolism and ways to increase it. After all, it sounds straightforward: instead of focusing on creating a caloric deficit by eating less and moving more, you eat differently.

Unfortunately, foods that increase metabolism and burn fat do not exist. While some may require more calories to be metabolized, to actually burn fat significantly, you will need to follow a different strategy. This article will give you an overview of what foods can help you support your health and metabolism.

What is metabolism, and how does fat burning fit in?

Metabolism is a chain of complex processes that sustain bodily functions and provide energy. It involves the breakdown of food, beverages, and bodily reserves into usable energy.

You have probably heard of calories in the context of food and drinks. Calories are measurement units representing how much energy will be obtained from food, not energy itself. More caloric items will provide more energy, but if we consume more food than we need to fuel our bodies, the extra amount will be stored away for later use.

When we consume fewer calories than we burn, this is called a caloric deficit. When it happens, we use our bodily reserves, such as glycogen, body fat, and muscle, to some degree.

When people say they have a ‘sluggish metabolism,’ they usually mean that their bodies are burning fewer calories than they would normally do. In other words, it is hard to be in a caloric deficit or maintenance, and thus, weight gain happens.

How many calories you will burn throughout the day will depend on a variety of factors, with some of them being out of your control, such as age, sex, and height. You can, however, increase the calories you burn through physical activity, which will help you lose weight if that is your goal.

Foods that can play a role in a healthy metabolism

Human bodies are constantly burning calories to sustain life and give us energy to engage in various activities. But calories are also burned when we are metabolizing food — this is the so-called thermic effect of food (TEF).

Although TEF accounts for only a small percentage of the total calories burned per day, you may wonder if there is any way to increase it to burn more calories overall.

There is some evidence that certain foods may increase the calories burned through diet-induced thermogenesis, but the effect is minor and does not significantly contribute to weight loss.

Lean proteins

Metabolizing proteins are slightly more energy-consuming than fats and carbohydrates. Research suggests that around 20–30% of the caloric amount of protein will be needed to fully metabolize it (compared to 0–3% for fats and 5–10% for carbs).

This means that for every 100 calories from lean protein consumed, you will burn approximately 20–30 calories just to metabolize it.

But that is not the main reason why increasing protein intake could be a good idea for those who are aiming to lose weight. A protein-rich diet is linked to satiety and improved appetite control. Be mindful of keeping the overall diet balanced as well, so you meet other nutritional requirements such as vitamins, minerals, and fiber. Lastly, going overboard with protein may also have side effects, including kidney issues.

Foods rich in fiber

Fiber, by definition, is a type of carbohydrate that humans are unable to digest. Academic literature proposes that the digestion of high-fiber meals may burn more calories than low-fiber alternatives. However, it is unclear to what extent, thus, this is not the reason why you would want to incorporate fiber in your diet.

The real reason why you want to meet your daily fiber needs is that it is associated with a wide range of health benefits.

For those on their weight loss journey, fiber may help increase satiety. Moreover, adequate fiber intake contributes to metabolic health by potentially improving insulin sensitivity.

Fiber is also essential for our digestive system as it prevents constipation and supports the growth of beneficial bacteria in our gut.

How about green tea and coffee?

You have probably heard coffee and green tea being mentioned in the context of weight control and metabolism.

While the answer to whether these beverages can positively contribute to weight management remains inconclusive, any potential benefits are likely to be minimal and would need to be combined with other means to achieve noticeable results.

For instance, caffeine found in green tea and coffee is being studied for its effects on fat metabolism, with one meta-analysis concluding that it has only a small impact.

In addition to caffeine, green tea contains catechins, which are also thought to help with weight management. However, the findings are mixed: some studies indicate that green tea extract supplements may have a positive effect on body composition, while others show no significant impact.

Foods to be mindful of

While food is not likely to slow down metabolism, you can follow certain guidelines to improve your diet for other health benefits.

Foods high in saturated fats

Many health organizations advise avoiding excessive amounts of saturated fats. Dietary Guidelines for Americans recommend aiming for less than 10% of the total calories in saturated fats, while the American Heart Association suggests an even stricter limit of less than 6%. The rationale for this is supported by studies that show that lowering saturated fats in your diet may also reduce the risk of heart disease.

To reduce saturated fats in your diet, opt for low-fat dairy such as skim milk instead of whole milk. Moreover, avoid processed foods such as sausages, store-bought sandwiches, and pastries. For protein, pick lean meats such as chicken breast, or eat more plant-based protein options such as seitan and legumes.

Added sugar

As studies suggest, diets high in added sugar are associated with increased body weight and fat accumulation in the liver. Moreover, it may also negatively contribute to heart and metabolic health. In general, added sugars are considered to be empty calories, meaning that they only provide energy and come in foods that are not as nutrient-dense.

Dietary Guidelines for Americans recommend that added sugars should not exceed 10% of total daily caloric intake. For instance, if your total caloric intake is 2,000 calories per day, you should not consume more than 50 g of added sugar.

Remember to check the label of store-bought sauces (e.g., BBQ and ketchup), yogurts, sodas, iced teas and coffees, pre-made soups, dried and canned fruits. These products often contain added sugars and, surprisingly, in rather large quantities.

Alcohol

As noted by Shelley Balls, a registered dietitian and nutritionist, you should be mindful of alcohol consumption if you are trying to lose weight.

Chronic alcohol consumption can slow your metabolism and promote fat storage. Alcohol can also lead to sleep disruption, increased appetite, and decreased energy expenditure, all of which contribute to a slower metabolism.

Shelley Balls

Lifestyle factors that support a healthy metabolism

While it's commonly said that abs are made in the kitchen, lifestyle factors significantly influence body composition.

Exercise more

Exercise burns calories, making it easier to be in a caloric deficit, which is essential for weight loss.

Moreover, exercise may also have a positive effect on metabolism itself. Research suggests that exercising may enhance one's resting metabolic rate, although studies on this topic are somewhat conflicting, with some data showing no positive effects.

Furthermore, since muscle burns more calories than fat, increased muscle mass, which can be achieved by exercising (resistance training especially), may have a positive impact on metabolism. If you are trying to increase your muscle mass, do not forget to incorporate protein-rich foods into your diet, as they are crucial for muscle growth.

Ditch the extreme diets

In the long run, eating fewer calories might have a negative influence on your metabolism. While a caloric deficit is effective for weight loss, very low-calorie diets tend to reduce basal metabolic rate. Some adaptations of energy metabolism happen after weight loss is achieved through all other means as well, meaning you may be burning fewer calories than you used to.

If you choose calorie counting as your weight loss strategy, keep your caloric deficit no more than 500 calories per day. For the best results, work together with a nutritionist to determine adequate caloric intake for you.

Fasting, although a trendy and attractive option, could also be a culprit that hinders your progress. Shelley Balls, a registered dietitian and nutritionist, highlights the drawbacks of weight loss achieved through fasting:

It makes me cringe when I see and hear people following fasting diets because it can negatively affect your metabolism when followed long-term. Skipping meals can cause your metabolism to slow as it goes into survival mode, which can lead to easier weight gain, especially when you revert to a normal eating pattern. Instead, I recommend people focus on eating nutrient-dense foods rich in protein and dietary fiber to help burn fat stores.

Shelley Balls

Bottom line

Unfortunately, it is not possible to significantly boost metabolism by consuming specific foods. If your goal is to lose weight, the best approach is to focus on improving your eating patterns and increasing activity levels.

Prioritize protein (lean meats, legumes), fiber-rich foods (vegetables, fruits, whole grains), and unsaturated, ‘healthy’ fats in your diet. Consume added sugars and saturated fats in moderation. In other words, choose foods that are good for overall health.

Healthy eating patterns are important for weight management because they contribute to sustainable results. This also means that you should not make a drastic cut in your caloric intake — while it may help you lose weight faster, it can be harder to maintain and may even be dangerous.