Can foods have a thermogenic effect inside your body, effectively increasing your metabolic rate?
Well, while this may sound too good to be true, there is evidence that certain foods actually do have that influence on our metabolism and can lead to more efficient fat loss. Let’s take a deep on dive which foods can create this effect and how you can incorporate them into your diet.
What is Thermogenesis?
Before we start listing foods, let's first understand what thermogenesis means. Thermogenesis is the process your body uses to generate heat, which requires energy. When you eat foods that boost thermogenesis, your body burns more calories as it works to digest and process the food. This is why some foods can help you burn more calories throughout your day.
Thermogenic Foods That Can Increase Metabolic Rate
- Spicy Foods- The Power of Capsaicin: If you’ve ever eaten chili peppers or spicy foods, you’ve likely noticed your body gets hotter. This is due to a compound called capsaicin, which is found in chili peppers. Capsaicin has been shown to increase thermogenesis and fat burning by stimulating the body's production of heat. Studies suggest that even small amounts of capsaicin can cause a noticeable increase in calorie burning[1]This means that adding a little extra spice to your meals could help increase your daily calorie burn.
- Green Tea- A Double Threat: Green tea is often praised for its health benefits, and one of the biggest reasons it’s talked about so much is because of its ability to boost metabolism. Green tea contains antioxidants called catechins, particularly epigallocatechin gallate (EGCG), which has been shown to increase fat oxidation and thermogenesis.[2] In simple terms, it helps your body burn fat more efficiently. Some studies have found that drinking green tea can slightly raise the rate at which your body burns calories, especially during exercise. My favorite way to enjoy green tea is with honey and lemon, hot or iced depending on the season. It is that satisfying afternoon tea to keep me going.
- Coffee- More Than Just a Pick-Me-Up: Coffee isn’t just good for waking you up in the morning—it can also give your metabolism a little boost. The caffeine in coffee is a stimulant that increases thermogenesis and your heart rate. Caffeine has been shown to increase energy expenditure (how many calories you burn) and fat burning.[3] This is why you often see coffee being recommended before workouts to help boost energy needed for the workout, as well as increase overall fat loss. To keep it health-conscious, opt for just cream and no sugar. If you’re craving something sweet, enjoy your cup of joe with a protein bar to still get that sugar fix.
- Protein-Rich Foods- Boosting Metabolism Through Digestion: Not all thermogenic foods come from spicy or caffeinated sources. Protein-rich foods can also have a thermogenic effect. When you eat protein, your body burns more calories to digest it compared to fats or carbohydrates. This is because proteins take more energy to break down. In fact, studies have shown that eating protein can increase metabolism by about 15-30%, compared to carbs (5-10%) or fat (0-3%).[4] Foods like chicken, turkey, fish, eggs, and tofu are excellent sources of protein that can help keep your metabolism high. Having protein will always, and I mean always, be my biggest tip when it comes to weight loss. It comes as no surprise it provides thermogetic benefits, as well.
The Role of Diet in Thermogenesis
While certain foods can help boost metabolism, your overall diet plays an important role in maintaining a healthy metabolic rate. Haven’t you heard? Consuming under 1,000 calories is so out of style. In 2025, we are not afraid to grub down!
Eating regularly, making sure to consume enough protein, and avoiding long periods of hunger can help keep your metabolism running efficiently. Skipping meals, for example, can slow down your metabolism as your body tries to conserve energy.
Additionally, a balanced diet that includes a variety of nutrients—such as vitamins, minerals, healthy fats, and carbohydrates—supports overall metabolic health. Low-calorie diets or extreme dieting can lead to a decrease in metabolic rate, which is why it’s important to eat enough food to fuel your body properly while still promoting fat loss. Please don’t subscribe to the idea that the less you eat, the more you will lose. This will do the exact opposite and you will continue to find yourself digging for a new trend diet to achieve a long-term goal with a short-term strategy.
Protein Impacts Thermogenesis and Metabolism
As a nutrition coach, I personally cannot say the word protein enough, so here I go. Protein is one of the key players in thermogenesis. But why does it have this effect?
When you eat protein, your body uses more energy to break the food down when compared to fats and carbs. This is called the thermic effect of food (TEF). On average, 20-30% of the calories in protein are used just to digest and process it, whereas the TEF for carbohydrates is 5-10%; and for fats, it’s only about 0-3%.[1]
Including protein in your meals not only boosts your metabolism, but also helps to preserve muscle mass as you lose fat. This is important because muscle burns more calories at rest than fat, so packing on more lean muscle means a higher resting metabolic rate. Yes, this is your reminder to go prep some protein snacks to have on deck throughout your day.
Other Foods to Consider
- Coconut Oil: Some studies suggest that medium-chain triglycerides (MCTs), found in coconut oil, can increase calorie burning by up to 5% over a 24-hour period.[4]
- Apple Cider Vinegar: While more research is needed, some evidence suggests that apple cider vinegar can improve fat-burning and suppress appetite.[2]
- Ginger: Like spicy foods, ginger has been found to slightly increase thermogenesis and fat oxidation.[2]
Fill Up Your Plate
To sum it up, the foods you eat can have a real impact on your metabolism and fat-burning potential. Spicy foods, green tea, coffee, and protein-rich foods can all help boost thermogenesis, meaning they may help your body burn more calories and fat.
However, it’s important to remember that diet is just one factor in weight management. Consistency, regular physical activity, and getting enough sleep all play a role in keeping your metabolism running at its best.
So, while thermogenic foods won’t work magic on their own, adding them to a healthy, balanced diet could help give your metabolism the boost it needs to support fat loss and overall health.
References
1. ScienceDirect. “Capsaicin and Thermogenesis.” ScienceDirect, Elsevier, 2016, https://www.sciencedirect.com/science/article/pii/S2161831324001662.
2. PMC. “The Effects of Green Tea Catechins on Fat Oxidation and Thermogenesis.” PubMed Central (PMC), National Institutes of Health, 2012, https://pmc.ncbi.nlm.nih.gov/articles/PMC524030/.
3. PubMed. “Thermogenic Effects of Caffeine.” PubMed, U.S. National Library of Medicine, 2011, https://pubmed.ncbi.nlm.nih.gov/21366839/.
4. American Sport and Fitness. “Thermogenic Foods That Boost Your Metabolism.” American Sport and Fitness, 2023, https://www.americansportandfitness.com/blogs/fitness-blog/thermogenic-foods-foods-that-boost-your-metabolism.
