Too often we associate weight management and “healthy eating” with less food. Yes, you need to eat fewer calories to lose weight, and yes, food has calories. But it's more about the quality of those calories — what you are eating — rather than how much.
Take thermic foods, for example. Eating them actually gives your metabolism a bump, which can certainly help with weight management efforts. Here’s what those foods really are, and which types of food are considered thermic.
What Are Thermic Foods?
After you eat, your body uses up some of the calories (energy) in the food to digest, absorb, and store the nutrients your cells need to function, according to Mayo Clinic.
The thermic effect of food (TEF) is the increase in metabolic rate — the rate at which your body burns calories or energy — that occurs after you eat, says Valerie Agyeman, RDN, founder of Flourish Heights.
“The TEF accounts for 10 to 15 percent of the total energy expenditure and is influenced by the timing of meals, caloric content, and macronutrient composition,” according to Mariana Dineen, RD, of Chicago.
“A number of studies have shown that the thermic effect of food is higher in the morning and reduced in the evening. A proposed mechanism for this may be the effect of our circadian rhythms on metabolism,” Dineen adds.
Interestingly, not all foods are created equal — and some foods have a higher thermic effect than others. (This is one of the reasons why eating a variety of foods can support metabolic health overall.)
1. High-Fiber Foods
Adding high-fiber foods to your eating plan can have beneficial effects on your energy and metabolism. Research shows that incorporating more dietary fiber in your meals can reduce the risk of metabolic syndrome by helping you burn fat, manage weight better, lower cholesterol, and decrease blood pressure.
According to the National Cancer Institute, the following foods are high in fiber:
- Whole-grain cereals
- Whole-wheat bread
- Apples
- Berries
- Broccoli
- Leafy green vegetables
- Peas
- Sweet potatoes
- Granola
- Nuts
2. Lean Animal Proteins
High-quality protein foods offer not only a high thermic effect but also provide a higher degree of satiety (meaning, it keeps you full longer), says dietitian Joy Bauer, RD. She explains that high-protein foods have the ability to keep blood sugar levels stable, thereby avoiding the sharp, temporary ups and downs in blood glucose that are associated with hunger pangs.
The key, of course, is picking the best proteins to add to your nutrition plan. Great choices in this category include proteins in their whole and minimally processed form with limited added sugars and synthetic fats, such as:
- Lean meats like pork loin
- Poultry
- Unsweetened fermented dairy (think: plain, low-fat yogurt)
3. Plant-Based Proteins
Like animal-based proteins, plant-based foods high in protein can boost your metabolism, too. These options require your body to use more energy to digest them, increasing their thermic effect, says Vanessa Rissetto, RDN, CEO of Culina Health.
You might consider adding the following plant-based protein options to your meals:
4. Seafood
Seafood is also naturally high in protein. “Research shows that protein has the highest thermic effect,” says Marisa Moore, a registered dietitian-nutritionist in Atlanta.
“Protein requires between 15 to 30 percent more energy to digest, followed by carbohydrates at 5 to 10 percent, and fats, which are significantly lower at 0 to 3 percent,” Moore says.
“For every 100 calories of protein consumed, about 20 to 30 calories are spent during digestion and absorption,” says Cordialis Msora-Kasago, RDN, founder of Maitano Nutrition & Lifestyle Medicine.
High-protein seafood options include:
- Salmon
- Tuna
- Shrimp
- Scallops
- Cod
5. Foods With Capsaicin
Some evidence also suggests that eating spicy foods — specifically foods that include chili peppers, cayenne, and curcumin — can also support your metabolism by causing a thermic effect, according to Penn Today.
However, it’s worth noting that the thermic effect of foods that contain capsaicin is still quite minimal. According to Piedmont Healthcare, eating foods with capsaicin (the active compound in chili peppers) burns calories faster and may increase your metabolism by 5 percent.
However, spicy foods aren’t for everyone. If you can’t tolerate spicy foods or you have an underlying condition that worsens when you eat spicy foods, you should consider alternative thermic foods that are in this article.
6. Mineral-Rich Foods
Research suggests that trace elements like iron and selenium help support your thyroid gland — the part of your body that plays a key role in regulating your metabolism. Eating more of these types of foods may trigger the thermic effect.
Foods rich in these nutrients include:
- Meat
- Poultry
- Seafood
- Nuts
- Brown rice
- Eggs
- Lentils
7. Iodine-Rich Foods
Iodine is another type of mineral that your body needs to help support the function of your thyroid, according to The Nutrition Source. However, your body doesn’t make iodine on its own, so you need to get it from the food you eat.
Good sources of iodine in food include:
- Fish
- Shellfish
- Milk
- Cheese
- Yogurt
- Eggs
- Chicken
8. Green Tea
Green tea may offer some moderate metabolism-boosting benefits due to antioxidants called catechins. The catechin known as epigallocatechin-3-gallate (EGCG), in particular, helps break down fat, says Pauline Jose, MD, a clinical instructor at University of California in Los Angeles and family medicine specialist at pH Drip Lab.
Green tea contains both EGCG and caffeine, and the two components seem to form a kind of dream team. One study published in 2021 found that EGCG and caffeine together can effectively regulate metabolism, with caffeine supporting glucose metabolism and EGCG supporting lipid metabolism. However, this study was done on mice, so research is needed to replicate the evidence in human trials.
9. Coffee
Caffeine gives a temporary lift to the metabolic process, Dineen says. In one study from the Harvard T.H. Chan School of Public Health, researchers found that drinking four cups of coffee each day led to a 4 percent reduction in body fat in people who were overweight. They theorized that the caffeine increased the participants' metabolism and helped them burn more calories.
However, much more research is needed to confirm whether caffeine consumption can boost your metabolism. Despite these findings, this doesn’t mean that you should increase the amount of coffee that you’re drinking. For most people, drinking four cups of coffee is far too much.
However, you should check in with your healthcare provider should you have any questions about your caffeine intake and whether you can make changes to how much coffee you’re already consuming.
10. Water
Every part of your body needs water to function at its best, and that includes your metabolism. According to Johns Hopkins University, drinking more water can boost your metabolism and thereby support weight management. While the thermic effect of water may be minimal, staying hydrated is still important for your overall health.
Mayo Clinic recommends drinking 15.5 cups of water per day for men, and 11.5 cups of water per day for women.
However, everyone’s daily water needs can vary based on a variety of factors, like age, sex, weight, activity levels, and underlying health conditions. So if you’re unsure how much water you should be drinking, talk to your healthcare provider, and they can help you figure out the right amount for your individual needs.
