Certain foods require more energy to digest and boost your metabolism, including different types of protein, such as chicken, fish, lean beef, eggs, and legumes. “Eating foods high in protein can help boost your metabolism,” Beckerman says. “That’s because the body needs more energy to break down amino acids in proteins than to metabolize carbohydrates and fats1.”

Fruits and vegetables are always recommended for a healthy diet, and this is because these foods are rich in a number of minerals, vitamins and antioxidants. “They provide essential nutrients for metabolic processes and general health2“, – says Schlager.

Fats often get a bad rap, but not all fats are created equal. “Foods like avocados, nuts, seeds, and olive oil contain healthy monounsaturated and polyunsaturated fats that support cell function and hormone production,” says Schlager.

And if you like adding spices to your recipes, some of them can help boost your metabolism. “Spices like chili, cayenne, and ginger can temporarily speed up metabolism3 raising body temperature and causing a slight increase in calorie burn,” she says.

Whole grains such as brown rice, oats, quinoa, and whole grain bread are an important food group that provide a variety of nutrients. “They have a higher fiber content, which aids digestion and provides a feeling of satiety for longer4“, – says Schlager.

Drinking enough water every day is key to minimizing dehydration and overall well-being, so it’s no surprise that water is critical to a healthy metabolism. “Hydration is essential for optimal metabolism,” says Schlager. Drinking enough water helps support cell function, digestion and absorption of nutrients5.”