No matter what age or stage you are at, boosting your metabolism is pretty much always a great idea. And you can try all the adventurous diets you want, but at the end of the day, eating good, real food is the simplest way to maintain a healthy weight.

We’ve done a deep dive into some of the most effective, easily-available metabolism-boosting foods right now, so you don’t have to!

Lentils

One of the absolute best foods on the planet for you in terms of nutrient quality is lentils, and how delicious is a great spicy dhal? They have the highest protein, by weight, of any plant-based food, and are an easy substitute for animal protein in any recipe. An added bonus? They are loaded with fibre for a healthy gut. 

Beans

Beans – think red, black, and pinto, not refried – are a metabolism-boosting food that is also loaded with fibre, which lowers insulin levels after eating and improves insulin sensitivity over time. The result? Your body stores less fat, and you feel fuller for longer.

Lean white meats

Your body works harder when digesting protein than when it’s digesting fat or carbohydrates. Eating good lean meats like white meat chicken and turkey (if it’s available) requires more energy to fully digest, and is good for you overall. Plus, all that protein helps preserve your muscle mass to keep your metabolism at its peak.

Oats

Oats are simple – but definitely effective! Oats not only keep your insulin levels low after you eat them, preventing blood sugar spikes that signal your body to store fat, but they also have plenty of fibre. As your body breaks down that fibre, it burns calories. Lucky for us it’s most definitely porridge season, just add some berries and you’re good to go!

Nuts

So easy to keep in your bag for snacking on the go, the high protein content of nuts makes your body burn more fat in order to digest them. They’re also a low-glycaemic food, which means eating them keeps your blood sugar very stable, and they are also great post-workout fuel.

Chili Peppers

Some like it hot – with good reason! Consuming capsaicin, a chemical found in chili peppers, may very well boost your metabolism by increasing the rate at which your body burns calories. A review of 20 popular research studies has noted that capsaicin — from supplements or the chili peppers themselves — might even help your body burn around 50 extra calories per day, which is no mean feat. Pass the sriracha, we say.

Ginger

Used in numerous cultures for centuries due to its ability to help calm an upset stomach, ginger is also thought to have particularly beneficial metabolism-boosting properties. For instance, research shows that dissolving just two grams of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories than drinking hot water alone. Forget the lemon slices and add more ginger into your diet, especially as we head into the cooler months.

Seaweed

Not just for keeping your sushi well wrapped, seaweed is rich in iodine, a mineral required for the production of thyroid hormones and proper functioning of your thyroid gland. Thyroid hormones have various functions, one of which is to regulate your metabolic rate, and taking care of it as we age is essential.

Eggs

Protein-rich foods are amongst the best options for boosting metabolism, and adding eggs into your diet on the regular is an easy task. Eggs are super rich in protein, with a large, hard-boiled egg containing 6.29g, making them an ideal choice for people who want to speed up their metabolism. In a scramble or as a snack on the go, we can’t get enough of fresh and tasty, free-range eggs.

Leafy greens

As well as being generally a non-negotiable in any healthy diet, spinach, kale, and other leafy green vegetables may boost your metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development, and leafy greens are a great source of non-animal iron. Try pairing them with a source of vitamin C like tomatoes to increase the body’s absorption of this type of iron even more.