Have you ever noticed that some foods make you feel fuller longer? When you eat them for lunch or dinner, you're less likely to reach for those sugary snacks in the middle of the day or evening, right? This is part of the thermic effect. The what, you ask? Not only do these foods do their job of providing you with plenty of the right nutrients, but they also boost your metabolism because they take more energy to digest.

If you want to lose weight (or at the very least, stop reaching for those bad-for-you snacks), then you need to add foods that have a high thermic effect to your diet. Which ones are they? We’re so glad you asked! We'll cover that right here.

What Is the Thermic Effect of Food? 

So, you have a basic idea of the thermic effect, but here it is in more detail. When you eat certain foods that are high in protein, such as eggs, they take longer for your system to digest. This means that you feel fuller longer. Plus, as they use more energy to digest than they give out in calories, you end up with a metabolism boost, which is good for weight loss. Not only are these thermic effect foods good for you, but they also help your metabolism and speed up weight loss. They're really a triple whammy!

According to scientific studies, people who include protein-rich foods (which are high in the thermic effect) in their diets have faster metabolisms. In fact, when those foodsmake up 29% of your daily diet, your metabolism is much faster than those who eat less protein every day.

Overall, eating a diet that consists of plenty of thermic effect foods can boost your metabolism by between15 and 30%. Compare that to diets that consist mainly of carbs and fats, and it makes sense why you'd want to include a number of thermic effect foods in your daily diet.

Your next question is, no doubt: which foods produce the thermic effect? How do I know which ones to add to my diet? We'll go into some depth on those next, including a few meal suggestions for each food on the list. After all, who doesn’t want a faster metabolism? Yes, please!

Thermic Effect Foods 

Generally, foods that have ahigh thermic effect also are high in protein. This makes them good for you, as well as easily adaptable to many different diets. For example, people following the keto diet need to focus on lean proteins, such as fish and chicken, while those who are vegetarians or vegans will be happy to see that the legumes, seeds, and nuts that are an important part of their diets contain protein and have a high thermic effect. Of course, these are just a few examples of the many items on this list, most of which are extremely versatile.

So, let’s explore our options when it comes to high thermic effect foods together, shall we?

Eggs 

Few things are better for you, at least where protein is concerned, than eggs. Not only are they tasty, but they are an important part of your diet, as they contain plenty of vitamins and minerals on top of high thermic effect protein.

Also, coming up with menu options that feature them is easy. Choose scrambled or fried eggs, and serve them alongside some meat-based proteins like bacon and pork or turkey sausage (okay, those aren't exactly lean, but they do taste good and contain protein.) Or opt for a breakfast burrito or taco out of potatoes and eggs, with some cheese and a few minced chives on top.

If none of those sounds like something you'd enjoy, there are always deviled eggs, hardboiled eggs (both of which make agreat snack and an accompaniment to your meals), and sandwich options like egg salad. Yes, eggs are truly versatile – and good for you. So, scramble or fry, they’re all worth a try!

Seeds 

It sounds strange to add seeds to your diet, but think of it this way – you already eat plenty of them every day, just in various formats. Bakery buns topped with sesame seeds or poppy seeds are just one example. Another? Those everything bagels that you enjoy. They often have both sesame and poppy seeds on them.

If you prefer your seeds in snack form, consider making or buying some bran muffins. They're low in sugar and often topped with one type of seed or another. Since seeds contain protein, we’ll say those muffins are good for you.

Nuts 

Nuts, such as pecans, walnuts, almonds, and pistachios, make a healthy snack. These treats are high on the thermic index, so they take a while to digest, ensuring that they'll keep you full for a while and boost your metabolism. Consider making yourself some homemade trail mix, chock full of nuts and other tasty things, or just carry a container or bag of your favorite option along with you. This way, when you're hungry, you'll reach for some of those roasted pistachios instead of a candy bar. A total win!

Lean Meats 

When people hear the word "protein," meats, particularly lean ones, are often the first things that come to mind. An important part of many meals (unless you're vegetarian, vegan, or following another meatless dietary plan), meats are easy to find, simple to incorporate into a meal, and incredibly versatile.

Looking for somemenu options? Consider making baked chicken with a side of steamed peas (also on this list, just a bit further down) or beef roast alongside cooked legumes. If neither of those sounds like something you'd enjoy, there are always pork chops, turkey breast, ground bison (or bison steaks,) and plenty of other foods on the list to choose from.

With so many other types of lean meats available, it's easy to add them to your diet to ensure that you get every advantage of those high thermic effect properties. Even better, meat is often a crucial component of the keto diet, so it can help with weight loss in that way as well.

Fish 

There's nothing quite like fish when it comes to eating healthy. Now, rest assured that this form of protein has a high thermic effect as well, so it's more than just good for you. If you like your tuna baked on a wooden plank and topped with a blend of soy sauce and brown sugar or prefer a fresh walleye fillet baked with lemon juice and dill until it's flaky, then this is definitely something to add to your many menu options.

Of course, these are just a few examples. There are plenty more fish in the sea to choose from (yes, pun intended).

Dairy 

Who doesn't love dairy products? Ideally, you want to stick to those that are full fat in order to take advantage of the amounts of protein they contain. However, simply switch them out for those that are lower in fats if you have a taste preference. As long as you have a healthy mix of cheeses, milk, yogurt, butter, and other things in your diet, then you'll get the full advantage of these high thermic effect foods.

Legumes

Another option, legumes, are high in protein and have a high thermic effect. Pulses fit into this category as well. What are these two mystery foods? You've probably heard of them before. They are foods like peanuts (which ironically don't fit into the "nuts" category), chickpeas, lentils, beans, and peas. If you're looking fora few dinner options, consider pork and beans, which require roast pork, broth, and several different types of beans (soaked overnight), like navy beans and kidney beans.

Other options include cooked lentils as a side dish, as well as chickpeas, which can be served plain or added to a sandwich. Foods made from chickpeas, like hummus, count as well. Peas are another great side dish option, although they make a great main dish out too, like split pea soup, which is also healthy and full of protein. Finally, there are peanuts. Enjoy them as simple snacks, put them in your trail mix, or make a tasty Thai dish out of peanut sauce.

In Conclusion 

Eating foods that have a high thermic effect helps in many ways. Since they take plenty of time to digest, they burn more calories than they contain, helping speed up your metabolism. In addition, since they take longer to go through your digestive system, you'll feel fuller for longer. This helps when you're watching what you eat or, at the very least, trying to eat healthy, as it prevents you from reaching for sugary or carb-laden snacks.

On top of all of those advantages, foods with a high thermic effect tend to be mainly proteins, which are an important building block of any diet, no matter which foods you prefer. So, just remember, proteins and high thermic effect go hand-in-hand.

Sources:

Top 10 metabolism boosting foods: Food list and other tips | Medical News Today

The 12 Best Foods to Boost Your Metabolism | Healthline

15 Fat Burning Foods - What to Eat To Boost Metabolism & Lose Fat | Elle