# 20 Foods That Boost Metabolism and Fat-Burning, According to Nutrition Experts
Metabolism is the engine that runs your body. When it works efficiently, you burn calories at rest and during activity. Nutrition experts point to specific foods that can rev this process.
Protein tops the list. Your body burns calories digesting protein, a process called the thermic effect of food. Lean meats, fish, eggs, and legumes require more energy to break down than carbohydrates or fats. Registered dietitians often recommend protein at every meal for this reason.
Green tea contains catechins, compounds that studies show increase fat oxidation. Research published in the American Journal of Clinical Nutrition found that people who drank green tea burned slightly more calories than those who didn't. The effect is modest but consistent.
Spicy foods temporarily elevate heart rate and energy expenditure. Capsaicin, the compound in hot peppers, triggers this response. One study in Appetite journal showed that consuming capsaicin increased metabolic rate by about 5 percent.
Whole grains like oats and brown rice require more digestion than refined carbohydrates. This keeps your metabolism working longer after you eat.
Coffee and caffeine trigger a metabolic boost. Caffeine increases adrenaline, which signals the body to burn fat. The effect peaks within 30 to 60 minutes of consumption.
Water itself deserves mention. Drinking water increases metabolic rate temporarily. A study in the Journal of Clinical Endocrinology and Metabolism found that drinking water boosted calorie burn by 30 percent for roughly an hour.
Foods rich in iron and zinc support thyroid function, which controls how fast your metabolism runs. These include oysters, beef, and pumpkin seeds.
Whole foods beat processed options