Are there Really Foods that Speed up Metabolism?

Losing weight often involves the constant quest for foods that can boost metabolism. While scientific evidence has established the necessity of creating a caloric deficit—consuming fewer calories than we expend daily—for weight loss, incorporating foods that facilitate this process can certainly be beneficial.

Nevertheless, can our food choices truly have a meaningful impact on our metabolism?

WHAT IS METABOLISM?

Before delving into the scientific evidence regarding foods that supposedly accelerate metabolism, it’s essential to understand the concept of metabolism and the factors influencing it.

In simple terms, metabolism encompasses all processes occurring in our body. However, when discussing metabolism, we typically refer to our daily energy expenditure, i.e., the number of calories we burn each day. This daily expenditure can be categorized into three components:

1. Resting Metabolic Rate: The energy spent to maintain vital functions, is heavily dependent on our body composition (constituting 50 – 70% of our daily caloric expenditure).
2. Thermic Effect of Food: The energy expended in the processes of digestion and absorption of ingested food (making up 10 – 15% of our daily caloric expenditure).
3. Physical Activity and Exercise: Activities with energy expenditure higher than resting, primarily influenced by lifestyle, body composition, and muscular efficiency (constituting 15 – 30% of our daily caloric expenditure).

With this understanding, it’s reasonable to assume that for a food to impact our metabolism, it likely needs to induce a higher thermic effect or elevate our resting metabolic rate. So, are there foods that genuinely speed up metabolism?

WHAT FOODS SPEED UP METABOLISM?

1. Protein Foods: The thermic effect of food, representing the energy expended in digestion and absorption, is influenced by the macronutritional composition of the diet. While fat has the lowest thermic effect (0 – 3%), carbohydrates (5 – 10%) and protein (20 – 30%) have higher values. Although consuming protein-rich foods may not dramatically increase daily caloric expenditure, the process of digesting and absorbing this macronutrient incurs a higher energy cost.
2. Ginger: Despite often being listed as a metabolism accelerator, scientific evidence does not strongly support this notion. For instance, a 2012 study found no significant difference in calorie expenditure over 6 hours between a breakfast with or without ginger.
3. Spicy Foods: Another category often highlighted as potential metabolism boosters, but scientific evidence doesn’t strongly support the idea.
4. Cold Water: The notion that drinking cold water uses more energy due to the need to raise its temperature seems plausible but has negligible advantages. For instance, a 2006 study observed a mere 4-calorie increase after drinking 7.5ml/kg of water at 3°C.
5. Caffeine: Among the compounds evaluated for their impact on energy expenditure, caffeine stands out. However, its effect, though existent, is small and short-lived. Studies show modest increases, such as an 80-150 calorie rise after consuming 100mg of caffeine every 2 hours for 12 hours.

CONCLUSION

While some foods may have a minimal impact on metabolism, this effect is likely inconsequential in the context of weight loss. Successful weight loss primarily involves behavioral changes in both physical activity and diet to establish a sustainable caloric deficit—consuming fewer calories than expended each day.

While food choices can influence weight loss, their primary impact is on adherence to the plan. A well-designed food plan prioritizes foods that you enjoy and that contribute to good appetite control.

For the best results, consulting with a nutritionist to tailor a food plan to your energy needs, considering your convenience, availability, and food preferences, is ideal. Additionally, an exercise professional can assist in altering your physical activity habits and creating a plan for achieving desired body composition changes.