6 metabolism boosting foods to support fat loss

Chilli peppers contain capsaicin, a compound that increases thermogenesis (heat production) and calorie burn. It may also reduce appetite and enhance fat oxidation. A little spice in your meals can give your metabolism a mild, natural boost.

Rich in catechins and a small amount of caffeine, green tea can slightly increase fat burning and boost your metabolism. Drinking 2–3 cups per day is linked to improved energy expenditure and better fat oxidation during workouts.

Eggs are high in protein, which requires more energy to digest, increasing the thermic effect of food. Eating eggs can help you feel full longer while supporting muscle maintenance, important for a higher resting metabolic rate

Spinach, kale, and other greens are low in calories but high in iron, magnesium, and fibre. These nutrients support thyroid function and energy metabolism. They're also great for digestion and keeping you satisfied without excess calories.

Sweet potatoes are a complex carb that helps stabilise blood sugar, preventing energy crashes and cravings. Rich in fibre and vitamin B6, they support energy production and sustained fat-burning through balanced blood sugar control.

Almonds are loaded with protein, fibre, and healthy fats. They help control appetite and may increase calorie burn thanks to their thermogenic effect. Just a small handful can boost satiety and fuel fat loss without blood sugar spikes.