Foods that increase metabolism -- decrease body fat

The foods that increase metabolism, burn more body fat and can transform the way you look and feel. You will see some of the foods in the graphics on this page.

If you follow the advice here about how to increase your metabolic rate, you will achieve natural weight loss that will last! You will not only look better you will feel better and have more energy.

It’s simple: The higher your metabolic rate, the faster you will lose body fat. Your metabolism is all those chemical processes in your body that result in energy production.

The higher your metabolic rate, the more energetic you will feel. The lower your metabolic rate, the more lethargic you will feel. By itself, eating correctly will increase metabolism.

Let's find out how to do it!

Foods that increase metabolism are specific proteins

Exercise and proteins are your greatest allies if you wish to lose excess body fat, cure or avoid obesity, and achieve lasting weight loss.

How do proteins relate to metabolism and fat loss? In terms of its "thermic effect," protein has twice the power as either of the other two macronutrients, namely, fats or carbohydrates.

Your body must work much harder to process proteins than to process either fats or carbs. (Drinking plenty of water helps your body do this.)

So ingesting proteins powerfully boosts your metabolism. Slightly over-consuming them from natural sources signals your body that times are good and this will produce natural weight loss.

It will rev up your metabolism and accelerate your fat loss.

Also, protein makes us feel more satiated or full than either fats or carbohydrates. That feeling will also last longer than when it’s based on fats or carbs. Just stop eating when you feel full.

For both physiological and psychological reasons, and to avoid food cravings, eat plenty of protein (preferably from natural sources) every 3 to 5 waking hours.

See the companion page [the page link is given at the bottom of this page] for a full explanation of the reasons for doing this and exactly how to do it.

In time, ingesting complete proteins will also improve your insulin and glucose levels.

Quality proteins are foods that increase metabolism

Quality proteins are foods that increase metabolism. Here are the best protein foods that boost metabolism

(1) Lean game meat. (This was the staple food of our ancestors.)

(2) Meat and organ meat from range-fed ungulates like cattle, beefalo, and bison that eat grass.

(3) Wild-caught fish and seafood such as sockeye salmon, herring, mackerel, clams, halibut, Chilean sea bass, and anchovies. (To help avoid fish that is contaminated with heavy metals, eat large fish such as tuna sparingly.)

(4) Organic chicken eggs (but not fried and, since they are high fat, no more than one yolk daily).

(5) Free-range, organic poultry.

Even though they are high in proteins, the proteins below should not be eaten:

(1) Avoid farm-raised fish and farm-raised seafood. Since farm-raised fish neither move nor eat like their wild cousins, it may not surprise you to learn that their flesh contains more contaminants than those that are wild.

(2) Avoid meat from ungulates that have been fed corn, given antibiotics, and raised in feedlots. Since they don't move naturally or eat natural food, it may not surprise you to learn that their flesh is nutritionally inferior, in some essential respects, to the meat from their more natural cousins.

Foods that increase metabolism include good fats

Even if you exercise well (as we encourage you to do on this website), you should not be getting much more than about one-third of your daily calories from proteins. You need to get over half of your daily calories from fats and natural low carbohydrate foods. Which fats and natural low carbohydrate foods should you eat? The answer: good fats and good low carbohydrate foods!

“Good” fats have an ideal ratio of omega 6 to omega 3 fats that are between 2 and 3 to 1. Fats that most North Americans consume regularly, however, have a ratio that is between 10 and 15 (or even twice that!) to 1. (Some experts think that the best ratio is 1:1.)

You’ll naturally get good fats in the best protein foods listed above.

Unfortunately, except for walnuts nearly all nuts and seeds have unacceptably high ratios, which is why you should consume them sparingly.

The best oils to use are flaxseed oil and coconut oil. Walnut oil is acceptable. (If you use olive oil, blend it with one of the best oils.) Avoid all other oils.

Bone marrow is a good fat that won’t raise your cholesterol.

Avoid peanuts and other legumes. They are not foods that increase metabolism, and they contain antinutrients (such as lectins) that can undermine your health. (This is why many people are allergic to peanuts and pine nuts in particular.)

So avoid: peanuts, pecans, pine nuts, cashews, pistachio nuts, hazelnuts, pumpkin seeds, brazil nuts, sunflower seeds, and almonds.

The carbohydrates good and bad

On average, North Americans consume a whopping 300 to 500 grams of carbohydrates daily!

If you want to lose excess body fat, we recommend consuming less than one-tenth of that -- 25 grams on most days. At least if you have your physician’s blessing, you won’t damage your health. There is no minimum daily requirement for carbohydrates; in other words, they are not necessary for excellent health or to sustain life.

Also, most of the carbohydrates consumed by North Americans are refined, processed carbohydrates (rather than carbohydrates from natural sources such as vegetables and wild berries).

Over-consumption of refined,se, weight gain, obesity, insulin resistance. type 2 diabetes, cancer, high blood pressure, and other food-related diseases!

They are not foods that increase metabolism. You'll find the page link to a list of these foods awaiting you further down this page.

If you restrict carbs, your insulin, glucose, blood pressure, and inflammatory markers will all improve. You’ll lose body fat, particularly around your middle. Your triglycerides will go down, your good HDL cholesterol will increase, and your LDL will improve in quality.

On the other hand, if you eliminate all carbs, such as natural carbs, you may not feel less energetic. Experiment to find what works best for you. However, please don't exceed 15 to 20 grams on most days if you are interested in foods that increase metabolism for weight loss.

After a week your leptin levels will fall to about half their average level, which isn't good because it signals your body that you are starving and, in response, your body will reduce its metabolic rate and burn less fat.

So, for most people what works well is one cheat day per week.

Cheat days and cheat foods

For most people (but not all) what works well is one cheat day per week during which you have a meal in which you combine some (preferably high glycemic index) carbs with fats to spike your leptin level back to normal.

A cheat day can have significant physiological as well as psychological benefits. Even on this day, however, please don't eat until you feel stuffed. Always stop eating when your hunger disappears.

Since this will also spike your insulin level if you have diabetes, you should not have a cheat day (unless your physician agrees to it in advance).

To maximize a cheat day, the following day after should be one of relatively low caloric consumption (but not low protein consumption!).

It's also best to do a strength training workout on that day.

Since fat has a lower metabolic rate than muscle, whatever causes you to lose fat and build muscle will help to increase your metabolism. The good carbs that are foods that increase metabolism are the complex carbs.

It’s true that, when digested, all carbs end up as sugar. Still, most complex carbohydrates contain small amounts of fats and proteins as well as vitamins and minerals.

Good carbohydrates are organic fresh vegetables, especially low carb leafy green vegetables, and low carbohydrate fruits such as berries.

The bad carbohydrates are the sugars and simple carbs. They are all unnatural refined, processed carbohydrates. The bad carbohydrates are not foods that increase metabolism.

(You'll find the page link to a list of these foods awaiting you further down this page.)

From a physical point of view, we function best eating the foods that we evolved to eat. Our hunter-gatherer ancestors centered their meals on lean meats and fish as well as vegetables and fruits.

If flourishing physically is your goal as well as losing excess body fat, so should you.

Web pages relating to this page to help further

Now that you know about foods that increase metabolism and the metabolic rate you may see the page links directly below to learn about the foods to avoid because they slow down metabolism. The second link is about other ways, such as exercise, to increase metabolism.



Recommended books for this page

The books are available at some good bookstores, especially and, usually in Kindle and paperback form, sometimes as hardbacks. If you found this page informative, these books are excellent further reading.


On most pages of our website, we aim to recommend the best books available according to the topic of each page. We endeavor to make the best suggestions based on experience and our many years of work and research in the fields of health and fitness. We suggest only books that we have read and can wholly commend.

A link to an external video for those who might want to save it.

This completes the page. We do hope you found the page informative and that it will help you on your journey to health and weight loss!

› Foods that Increase Metabolism