1. Protein-rich foodsProtein-rich foods — such as meat, fish, eggs, dairy, legumes, nuts, and seeds — could help increase your metabolism for a few hours.This is because they require your body to use more energy to digest them. This is known as the thermic effect of food (TEF).The TEF refers to the number of calories your body needs to digest, absorb, and process the nutrients in your meals (1Trusted Source).Research shows that protein-rich foods increase TEF the most. For example, they increase your metabolic rate by 15–30%, compared with 5–10% for carbs and 0–3% for fats (1 Trusted Source).Protein-rich diets also reduce the drop in metabolism often seen during weight loss by helping your body hold on to its muscle mass (2Trusted Source, 3Trusted Source, 4Trusted Source).What’s more, protein may also help keep you fuller for longer, which can prevent overeating (5Trusted Source).
Iron and selenium each play different but equally important roles in the proper functioning of your body.
However, they do have one thing in common. They’re both required for the proper functioning of your thyroid gland, which regulates your metabolism (6Trusted Source).
Research shows that a diet too low in iron or selenium may reduce your thyroid’s ability to produce sufficient amounts of hormones, which could slow down your metabolism.
To help your thyroid function to the best of its ability, include selenium- and iron-rich foods like meat, seafood, legumes, nuts, and seeds in your daily menu.
