PAYDAY EXCLUSIVE | 20% OFF £30

Code:PAYDAY
 

PAYDAY EXCLUSIVE | 20% OFF £30

Code:PAYDAY

🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase1/2 Price2 for £50Short DatedBuy 6 for £15 Mix & MatchVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettVitabioticsSolgarWeledaNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & RelaxationDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsVegan FoodSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsCrisps & ChipsSavoury SnacksSweet SnacksSnack BarsFlapjacksPopcornDrinks & JuicesShop all Drinks & JuicesNatural Energy DrinksKombuchaJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferHolland & BarrettNaturyaHeath & HeatherPukkaGrenadeMeridianTwiningsBionaNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeFish FreeCrustaceans FreeKiwi FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionPE NutritionUSNGrenadeApplied NutritionPhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessSave up to 1/2 PriceBuy 1 Get 1 FreeBuy one get one 1/2 priceDr OrganicFaith in NatureWeledaNaturtintTisserandSukinMiaromaQ+AEthiqueSo EcoAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionGrenadeHolland & BarrettPulsinUSNPhDEat WaterNew NordicSlimExpertNatures AidDairy FreeGluten FreeSugar FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettWeledaVitabioticsDr OrganicSolgarNaturtintOptimum NutritionNew NordicHeath & HeatherBioglanDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeSoya FreeEgg FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

The 8 best foods for boosting metabolism

A table full of bowls with nuts, fruits and dried herbs.
After each meal, your metabolism burns calories processing the food. Here are 8 foods which ramp up this thermic effect.
Have you been trying to lose weight, but it just won’t seem to shift? Instead of trying yet another restrictive food plan, it might be time to see if you can revamp your metabolism using nutritious foods instead.

What is the metabolism?

People generally use the word metabolism only in relation to fat burning and weight loss. In fact, your metabolism has a hand in all your body’s systems. ‘Metabolism’ is the overall term given to the huge range of chemical processes which take place in all living cells in the body. 1 A key element of the metabolism is to convert the food we eat into energy with which to fuel these chemical processes. This is why people commonly refer to the metabolism in terms of fat burning. These processes, such as breathing, breaking down food, building living tissues, repairing damaged cells - all burn calories.2 Some people’s bodies burn more energy than others. This is called the metabolic rate. The higher your metabolic rate, the more calories you burn at rest.

How do you speed up weight loss?

You can try certain foods to increase metabolism. This is based on the idea that some foods require more energy to break them down than others. This makes sense when you think about it – a sugary, refined carbohydrate-heavy food like a glazed doughnut is going to hit your bloodstream very quickly and disintegrate rapidly in the stomach. 3 A handful of nuts, on the other hand, which is rich in protein and fibre, is going to take more time and effort – and subsequently energy – for your body to digest. And the more energy your body spends doing an activity, whether hiking a mountain or digesting a meal, the more calories you’ll burn. This is known as the ‘thermic effect of food’. 4

What should I eat to increase my metabolism?

Check out our list of foods that increase metabolism:

1.Nuts

Nuts are among the foods with high thermic effect – meaning they take more energy to digest and be used by the body. Full of unsaturated fat, protein and fibre, nuts are relatively slow to digest and can cause a temporary boost in your metabolic rate. One study found that there was an elevation of energy expenditure after eating them. 5 All food burns calories just by being digested – but protein is the top of this list. Protein can increase your metabolic rate by up to 30% for a few hours after you’ve eaten it. This is why it’s often touted as one of the best foods to eat to lose belly fat. 6

2. Chilli pepper

If you eat a super-hot chilli, your face can flush and you can even start sweating. So, it’s no surprise that the spicy chilli is considered among the foods that speed up your metabolism. The active ingredient capsaicin found in hot peppers such as chilli and cayenne can potentially increase the rate of calorie burn as your body processes it. 7 Scientific studies have actually shown that chilli peppers enhance our diet-induced thermogenesis. Thermogenesis is the amount of energy you expend in the process of processing food – therefore more calories burned. 8

3. Mustard

Much like chilli pepper, this popular condiment can also trigger diet-induced thermogenesis. In one study, 22 young men were given an eye-watering 21g of mustard with a meal. Following the meal, their calorie-burning at rest was tested and found to be elevated for a short period. 9

4. Seaweed

You may have heard the thyroid being discussed in relation to metabolism and weight loss. The thyroid gland, located in the neck, pumps out thyroid hormones to our cells. Each cell must contain thyroid hormones in order to create energy. When the thyroid is working efficiently, it regulates the metabolism and allows us to burn calories at a normal rate. 10 11 The mineral iodine is essential for proper thyroid function, so foods such as iodine-rich seaweed (such as kelp and kombu) should be on your shopping list. 12

5. Caffeine

A cup of coffee certainly gives you that get-up-and-go, but it can actually do the same for your metabolism. In one study, 100mg caffeine increased the resting metabolic rate of the participants. Further, 100mg caffeine administered every 2 hours for a 12 hour period boosted the metabolism in fit people by up to 11%, resulting in an extra 150kcal burned that day. 13 Read more: Is caffeine good for you?

6. Coconut oil

Coconut oil is made up of fats called ‘medium chain triglycerides’. One study found that after a month of eating a diet rich in medium chain triglycerides, such as coconut oil, study participants lost more fat than those eating a diet rich in long chain triglycerides such as olive oil. More importantly, their energy expenditure at rest – aka their metabolic rate- had increased, too. 14 Read more: 3 delicious coconut oil recipes

7. Fish

Fish is considered one of the foods that speed up metabolism thanks to its protein content. The amino acids in protein are the building blocks for muscle growth. Muscle cells require more energy to maintain than fat cells. 15 So, people with more muscle mass will generally have a higher metabolism.

8. Whole grains

A diet rich in whole grains, when eaten alongside plenty of fibre (20g – 30g daily), can lead to an extra 100kcals burned throughout the day. This was the impressive finding of a study published in 2017 by Tufts University in the USA. After 8 weeks of replacing refined grains (such as white bread) with whole grains, participants displayed an increase in resting metabolic rate. 16 Read moreThe health benefits of whole grains

Nutritional information for these fast metabolism foods

17
Energy (kcals) Fat Saturated fat Protein Fibre Carbohydrates Sugar Sodium
Nuts (24 almonds) 164kcal 14.2g 1.1g 6g 3.5g 6.1g 1.2g 0mg
Chilli pepper (1 pepper) 18kcal 0.14g >0.1g 0.87g 0.7g 4.1g 2.3g 4mg
Mustard (1 tsp) 3kcal 0.16g >0.1g 0.2g 0.2g 0.39g 0.14g 56mg
Seaweed (100g) 38kcal 0.26g >0.1g 2.38g 0.8g 8.43g 0.5g 89mg
Caffeine (1 cup black coffee) 0kcal 0g 0g 0g 0g 0g 0g 0mg
Coconut oil (1tbsp) 117kcal 13.6g 11.7g 0g 0g 0g 0g 0mg
Fish (100g salmon) 146kcal 5.93g 1.26g 21.6g 0g 0g 0g 46mg
Whole grains (100g brown rice) 110kcal 0.89g 0.18g 2.56g 1.8g 22.8g 0.35g 301mg

And 3 foods that slow metabolism

1. Artificial sweeteners

Artificial sweeteners can interfere with thyroid function. 18 Remember, an under-performing thyroid isn’t as effective at regulating the metabolism, making you burn fewer calories at rest.

2. Refined carbohydrates

Think white rice, white pasta, white bread and floury white potatoes. These types of refined carbohydrates don’t cause a boost to your metabolic rate. Refined carbohydrates are simple for your body to break down, meaning you expend less energy doing so than with nuts, for example.

3. Fried foods

Full of saturated fat, too many fried foods are a notorious nutritional baddie. Compared with protein and complex carbohydrates, fat has a lower thermic effect, so we don’t burn many calories processing and digesting it. 19 Shop Food & Drink Last Updated: 25th November 2020   Sources 1 https://www.britannica.com/science/metabolism 2 https://www.nhs.uk/live-well/healthy-weight/metabolism-and-weight-loss/ 3 https://www.labmeeting.com/thermic-effect-food 4 https://pubmed.ncbi.nlm.nih.gov/31021710/ 5 https://academic.oup.com/ajcn/article/100/suppl_1/412S/4576547 6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/ 7 https://pubmed.ncbi.nlm.nih.gov/23021155/ 8 https://pubmed.ncbi.nlm.nih.gov/16580033/ 9 https://pubmed.ncbi.nlm.nih.gov/23021155/ 10 https://www.endocrineweb.com/endocrinology/overview-thyroid 11 https://www.ncbi.nlm.nih.gov/books/NBK285545/ 12 https://www.healio.com/news/endocrinology/20181102/diet-can-influence-thyroid-function 13 https://pubmed.ncbi.nlm.nih.gov/2912010/ 14 https://pubmed.ncbi.nlm.nih.gov/12634436/ 15 https://www.nhs.uk/live-well/healthy-weight/metabolism-and-weight-loss/ 16 https://www.eurekalert.org/pub_releases/2017-02/tuhs-nsf020617.php 17 https://www.fatsecret.com/calories-nutrition/ 18 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221534/ 19 https://www.sciencedirect.com/science/article/abs/pii/0026049585900149

Related Articles

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.