6 fat burning foods to boost your metabolism

If you're trying to shift a bit of stubborn fat, what you eat is vitally important, and choosing ingredients that speed up your metabolic rate could be the key to amazing results.

6 fat burning foods to boost your metabolism

Here is The Running Bug's list of 6 fat burning foods to boost your metabolism. Add these to your shopping list and see if you notice the difference.

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What is metabolism?

Metabolism describes the chemical processes involved in keeping your body going, including breathing, organ function and digesting food. The number of calories your body burns is down to your metabolic rate and if you skip meals, are inactive and don't get all the vitamins you need, then it's likely your metabolism will slow down.

Green tea

Studies have found that drinking between 3 and 5 cups of green tea a day can be a simple way of boosting metabolism as well as acting as an effective appetite suppressant. Five cups might sound like rather a lot, but it can also be prepared in advance and chilled to be enjoyed as a refreshing iced drink throughout the day, too.


Capsaicin, a compound in most chilli peppers, has been found to have multiple health benefits. Not only is it shown to work as an anti inflammatory, it also can thin the blood to aid in the prevention of blood clots and speed up metabolism. Research has shown that those who consumed a spicy meal saw their metabolic rate increase by around 8%, and that participants who ate food containing chilli burned more calories than those who were given a non-spicy dish.


Although white and milk chocolate are a no-no for dieters, dark chocolate containing at least 70% cacao contains monounsaturated fats that are great for boosting metabolism and will stimulate your body to burn fat. A few small squares of dark chocolate a day can also reduce cravings for other sweet foods as well as stimulating the production of serotonin, a chemical known as the “happy-hormone”.


Asparagus is very low in calories and has high levels of vitamin B, which supports a healthy metabolism. It is also high in fibre and other antioxidants, which help to maintain your insulin levels and keep you feeling fuller for longer. Try having them dipped in boiled eggs for breakfast instead of toast.


Marilyn Monroe claimed that a grapefruit diet kept her famous figure looking so fabulous, and while we don't suggest you limit your food intake to just one fruit, including grapefruit in your diet will have its benefits. A study has found that participants lost approximately 7.1 percent of their body weight after 12 weeks following a diet including grapefruit juice and researchers also noticed a reduction in body fat and waist measurements that was down to consuming grapefruit before meals.


As a runner, it's important to keep hydrated, but ensuring you drink plenty of water is also a really simple way to increase your metabolism quickly. Studies have shown that drinking 500ml of water can up your metabolic rate by 30% whilst being even mildly dehydrated can have the opposite effect. In one study, participants who drank 8 glasses of water a day burned more calories than those who only had 4, so try filling up a 2 litre bottle in the morning, so you can drink it throughout the day.

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