How Do You Increase Metabolism With Diet?

Metabolism refers to the process of converting food into energy, according to MayoClinic.com. Your body burns this energy for its most basic needs, including blood circulation and breathing. This is known as your basal metabolic rate, or the minimum amount of calories you need for basic functions. Calories used during exercise and other activities are secondary. Your metabolic rate has much to do with your age and sex, neither of which you have any control over. However, your body composition and the digestion of food also affect metabolism, which is where your food choices come into play.

Step 1

Eat breakfast every day. According to Women's Health magazine, skipping breakfast slows down your metabolism, as your body tries to preserve calories to prevent starvation. Choose high-fiber foods that are slow to digest, such as oats and berries. If drinking milk, make it low-fat. Add a serving of lean proteins, such as turkey sausages or egg whites, and mix with veggies for some extra fiber.

Step 2

Have some caffeine. According to a 2006 study published in the "Journal of Physiology and Behavior," caffeine increases thermogenesis, the amount of heat produced by your body. The study believes this can in turn increase metabolism and feelings of satiety. Have a few cups of green tea, black tea or coffee throughout the day. Skip the sugar to control calories.

Step 3

Eat more lean protein. Protein helps conserve muscle, according to professor Donald Layman in an article for "Women's Health" magazine. Because muscle burns more calories than fat, increasing your muscle mass will also speed up your metabolism. For better results, make sure you eat protein with every meal and stick to lean choices such as chicken, fish and turkey.

Step 4

Eat more hot and spicy food. According to a 2002 article in the professional publication "Townsend Letter for Doctors and Patients,"cayenne pepper, in particular, stimulates metabolism and can help with weight loss. Add cayenne, chili powder, Cajun seasonings, Tabasco sauce and other hot spices to soups, sauces and casseroles. Use in sandwiches instead of high-fat dressings such as mayonnaise.

Tips and Warnings

While eating protein helps conserve muscle, you need to exercise to increase muscle mass. If you increase your consumption of protein, make sure you also do a weight training routine at least twice a week. Focus on working all muscle groups on alternate days.