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Boosting your metabolism – which foods help?

A sluggish metabolism is a hindrance to losing weight, can reduce well-being and leads to other complaints. However, the metabolism can be boosted in a targeted manner through food . This article shows which foods help to boost the metabolism and what you should bear in mind when doing so.

Why does the metabolism slow down?

If the metabolism slows down, this manifests itself in different ways. Among other things, you gain weight and struggle with a reduced sense of well-being. But why does the metabolism slow down in the first place?

People with a less active lifestyle in particular have to struggle with a slower metabolism. People who sit a lot are at a higher risk than those who do sport or otherwise get plenty of exercise.

However, there are other factors that can slow down the metabolism. These can include a reduction in energy intake. For example, starving yourself as part of a diet signals the body to store fat reserves for a rainy day. However, stress can also make the metabolism sluggish. This is due to the release of stress hormones that inhibit fat burning.

Regardless of the cause of a slowed metabolism, a good diet is essential to boost it again. But even if you change your diet, your metabolism may remain sluggish. After all, it is a combination of many factors, including exercise.

Incidentally, anyone who has a slowed metabolism due to a disease – for example of the thyroid gland – should urgently discuss this with a doctor. It may be necessary to take medication or undergo other treatment.

Stimulating the metabolism with food

So which foods can boost the metabolism? Basically, a healthy and balanced diet can boost the metabolism. However, there are also some foods that can be consumed in a targeted manner to get the fat-burning process running at full speed and achieve the goal of losing weight.

Drinks containing caffeine

Caffeine is an active ingredient that boosts the fat metabolism. The following drinks in particular are said to have a metabolism-boosting effect:

  • Coffee

  • Oolong tea

  • Green tea

Caffeine has the property of increasing thermogenesis – the production of heat. This also increases energy consumption, which raises the basal metabolic rate. As a result, the body consumes more calories.

Kaffeepulver neben Kaffeebohnen und schwarzem Kaffee

The body also releases more of the satiety hormones peptide YY and leptin. These make you feel fuller, which is another positive side effect.

Caffeinated drinks are therefore a good way to boost your metabolism and lose weight.


Water is probably the most important food of all. The body needs fluids for various processes. Water is therefore essential for keeping the body fit and vital . Drinking enough fluids ensures a well-functioning metabolism and a rapid supply of nutrients and oxygen.

The effect is intensified by cold water. The temperature means that the body has to expend more energy and fat burning increases.

In addition, it is generally recognised that sufficient fluid intake ensures a healthy body. Adults should therefore consume around 30 to 40 millilitres of water per kilogramme of body weight.

Ein Wasserglas mit Eiswürfeln.

Dark chocolate and cocoa

Sweets have no place in a healthy and balanced diet. One exception is dark chocolate – preferably a type that contains no sugar. Because it is the cocoa it contains that is important.

Cocoa provides a lot of healthy antioxidants. These have a high bioavailability, which means that the body can absorb and utilise them quickly and easily. In fact, raw cocoa is one of the healthiest foods that can also boost the metabolism.

In addition to this effect, cocoa can also have beneficial effects on the immune system and heart health. Among other things, it contains magnesium and calcium. Many people don’t realise it, but cocoa or dark chocolate can also benefit the brain’s metabolism. This is said to increase concentration.

Zwei Stücke dunkle Schokolade um den Stoffwechsel anregen zu können.


The ingredient in chilli that is responsible for the metabolism-boosting effect is capsaicin. This is also the substance that makes the spice so hot. It stimulates blood flow and circulation.

Capsaicin also increases body temperature and can therefore promote fat burning. The active ingredient is also said to inhibit appetite and prevent food cravings. These are all positive effects that make chilli a food that not only boosts the metabolism but also improves general health.

By the way: not only chilli has this effect, but also ginger and cayenne pepper.

Gemahlenes Chilli neben getrocknetem Chilli, um den Stoffwecshel ankurbeln zu können.


High-quality proteins, such as those found in pulses, meat and fish, are considered beneficial for the metabolism. So if you want to boost your metabolism, you should eat the right foods. The effect is particularly great in connection with sport. A protein-rich diet with reduced carbohydrate intake ensures that the body breaks down excess fat.

The following foods also contain protein and are therefore considered to be foods that boost the metabolism:

  • Eggs

  • Dairy products

  • Soya

  • Protein shakes and bars

Another positive effect of proteins is that they have a strong satiating effect on the body. This means you stop eating more quickly and don’t end up with a calorie surplus.

Mehrere Eier nebeneinander

Foods with vitamin C and calcium

The list of foods that boost the metabolism also includes foods that contain vitamin C and calcium. Why? Vitamin C actively helps the body to regulate fat burning. And calcium also boosts the metabolism.

Foods that provide both vitamin C and calcium include

  • Strawberries

  • Kale

  • Citrus fruits

  • Broccoli

  • Dairy products

They often contain other health-promoting active ingredients such as zinc, magnesium, iron and antioxidants .

Foods with unsaturated fatty acids

Unsaturated fatty acids are among the fats that are also known as “healthy fats”. They stimulate the metabolism and also regulate the hormone balance. Unsaturated fatty acids are also considered helpful in lowering blood pressure and strengthening the heart.

Unsaturated fatty acids such as Omega 3 are found in salmon, rapeseed oil, avocados and linseed. These foods therefore make a good addition to a diet designed to boost the metabolism.


One food that can boost your metabolism and strengthen your health is almonds. It provides a lot of minerals and other nutrients. Above all, it contains vitamin E. This makes almonds one of the foods that are particularly rich in antioxidants.

They also contain a lot of fibre and healthy fats. The body needs these to function optimally. A handful of almonds – eaten regularly – can therefore have a positive effect on the metabolism and body weight.


Cinnamon is a spice that can also have a positive effect on the metabolism. It is said to be able to keep blood sugar levels in check , which is mainly due to the antioxidants it contains.

Cinnamon is also considered a spice that, like chilli or ginger, can increase body temperature and thus boost the metabolism. It therefore accelerates fat burning. One teaspoon a day is usually enough. The important thing with cinnamon is not to overdo it. As with other warming foods, a healthy dose should always be maintained.

Food supplements that boost the metabolism

In addition to foods that boost the metabolism, there are also food supplements that can achieve this effect. In all cases, however, they are a supplement to a healthy lifestyle and diet and not a substitute for it!

Food supplements that can boost the metabolism include high-quality omega-3 fatty acids or certain vitamins and minerals. In any case, it is important to ensure high quality and a natural origin. This allows supplements to be absorbed and utilised by the body in the best possible way.

Kingnature offers a large selection of high-quality nutritional supplements. However, as always when taking supplements, it is important to adhere exactly to the recommended dosage. If you have any questions or uncertainties, you should also consult a doctor. They can help to identify a nutrient deficiency and find measures to counteract it.


There are some foods that help to boost the metabolism. However, it is not possible or advisable to boost your metabolism without exercise . Exercise, diet and lifestyle should always go hand in hand. Anyone with severe complaints or a metabolism that is too slow despite the right diet should also have this checked out by a doctor.