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They’re also high in vitamin D, vitamin E, choline, and iron, all of which are necessary for metabolic health. They’re healthy sources of both dietary fat and protein, and they’re rich in iodine, a mineral that helps promote normal thyroid function.Įggs also contain all of the essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. EggsĮggs are another great substitute for lean meat. Greek yogurt cups with fruit on the bottom, for example, tend to have higher amounts of carbs due to all of the added sugars. If you’re not keen on eating a lot of meat, you can swap out your chicken or pork for low-fat Greek yogurt or cottage cheese.īut be sure to look for products that aren’t laden with sweeteners. For example, ground turkey is very versatile and easy to prepare. Lean meats such as chicken, turkey, pork, lean cuts of steak, and 90% or leaner ground meat are all excellent sources of lean protein. Protein-rich foods help keep your blood sugar levels stable in between meals and help you feel fuller for longer. In addition to having the highest thermic effect of the three main macronutrients, protein has a high degree of satiety. What Foods Have The Highest Thermic Effect?īelow are 13 high thermic foods that can all help boost your metabolism. Need a workout program? Get 3 free workouts on Fitbod right now. Factors such as age, activity levels, overall meal size, the breakdown of macronutrients at each meal, and meal frequency can all influence the thermic effect of food. There are better ways to increase your metabolism for the long term, such as increasing your non-exercise activity thermogenesis (NEAT) and lifting weights.įurthermore, the thermic effect of food is different in every individual. While high thermic foods increase your metabolic rate, the effects are temporary. Carbohydrates increase your metabolic rate by 5-10%, and fats increase it by just 0-3%. Protein has the highest thermic effect and can increase your metabolic rate by 15-30%. Through a process called diet-induced thermogenesis, high thermic foods cause an increase in metabolic rate, the rate at which your body burns calories.Ĭertain food groups have higher thermic effects than others. What Is A “High Thermic” Food?Ī high thermic food is a food that requires your body to use more energy to digest than it takes to eat. I’ll also discuss why the 13 foods above are considered high thermic foods and review the research that analyzes how they can boost your metabolism. In this article, I’ll discuss what high thermic foods are, the results you can expect from adding more high thermic foods into your diet, and who can benefit the most from consuming high thermic foods. Here are 13 high thermic foods that can help boost your metabolism: Including them in your diet can boost the number of calories you burn every day and further help promote fat loss. While there is no one food that can help you lose fat, certain foods are better than others at boosting your metabolism. When it comes to losing weight, eating in a calorie deficit should always be your biggest priority, but food quality is important as well.
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