We often read in magazines or online that eating this or that food will help us to lose weight. But can eating a certain food really help us shed pounds?
I am not a fan of cutting out certain food groups, such as proteins, or fats or carbs (as I believe the body needs each group to function correctly). However, it is true that eating certain foods need more energy than others to digest.

TEF
It's due to what we call the ‘Thermic effect of food’ or ‘TEF’ – the energy your body needs to digest, absorb and process nutrients. While this in itself is a small amount of total energy expenditure - about 10 to 15 percent - some foods have a higher thermic effect than others.

Protein
TEF from protein is said to potentially increase your metabolic rate by 15-30%. That’s from foods such as lean animal proteins, seafood and plant-based proteins (such as lentils, beans, tofu and nuts). The bonus with protein is it also keeps you fuller for longer, reducing the temptation to ‘pick.’ Protein is also, of course, essential for the growth and repair of our bodies – for our hair, nails, bones and muscles.

Fibre
Eating high fibre foods such as avocados, pears, almonds, pistachios, mangoes, artichokes and plain popcorn have also been found to have a benefit on our metabolism and energy regulation.

Coffee
A small study from the Harvard T.H. Chan School of Public Health has suggested drinking caffeine, such as coffee, can give the metabolism a lift. But due to the effect of caffeine on our hormones (particularly in triggering stress hormones) you want to go easy on caffeine.

Green tea
If you like a cup of green tea, it may offer some metabolism-boosting benefits, due to the role of antioxidants called catechin. These are said to help break down fat.

Spices
Capsaicin, found in paprika and chili peppers has also been shown to help increase energy expenditure and promote fat burning in a PLoS One study.

Hydration
Finally, it’s worth mentioning that your metabolism needs water to function properly. Aiming to drink around 2 litres of water a day will keep you feeling fuller and help your metabolism.

By Zoe Myall. Zoe is also a Weight Loss Specialist with the National Academy of Sports Medicine.