The top ten thermogenic vegetables for burning calories

Protein foods burn more calories than carbohydrates and fats, because your body has to use more energy to digest them. They also promote satiety, so you may feel full after eating less.

However, not all protein foods have the same thermic effect. Here are some of the best foods for burning fat.

1. Celery

Many vegetables are referred to as “negative-calorie” foods, because they require more energy to digest than they contain. Celery is one of the most common examples, and a great snack to have on hand. Just make sure you’re not dipping it in peanut butter!

Other vegetables that have been shown to have a high thermic effect include dark leafy greens like spinach, kale and swiss chard, avocados, and berries. They are also high in important nutrients, such as calcium, potassium, iron and vitamins A and C. Additionally, they contain phytochemicals that help regulate blood sugar and decrease inflammation. (2)

2. Green Vegetables

A diet high in fruits, vegetables, whole grains, lean proteins and healthy fats helps maintain a healthy weight and promotes muscle retention. Since muscles require a lot of energy to use and move, they help burn calories.

Green vegetables are a good source of fiber, vitamins and minerals, and they’re low in calories. They also contain a plant chemical called capsaicin, which can boost metabolism by increasing the body’s temperature and making it sweat more.

Try adding more green vegetables to your meals throughout the day. Start your day with scrambled eggs (lean protein), sliced avocado and whole grain toast (fiber) or grilled salmon and mixed veggies (healthy fats). You can also add a side of cooked spinach or kale to your dinner to increase the thermic effect of your meal. You could even add some steamed broccoli to your meal to get more of these high thermic foods into your diet.

3. Dark Leafy Greens

Dark leafy greens like kale, spinach, and romaine lettuce have plenty of metabolism-enhancing nutrients. They're rich in folic acid (also known as vitamin B9), which boosts the production of neurotransmitters that control your heart rate, breathing, sleep cycles, digestion, and mood.

They also contain calcium, which helps your body burn fat more efficiently by speeding up your metabolism. Additionally, they're high in protein, which helps your body burn calories during digestion.

Cruciferous vegetables like broccoli and brussel sprouts have the added benefit of being able to switch on your gut's detoxification genes thanks to their glucoraphanin content. This makes them a great choice for those looking to cut down on inflammation and bloating. They're also a great source of fiber and a variety of vitamins and minerals. Try adding a handful to your meals or making a smoothie with a blender bottle.

4. Broccoli

The body uses a lot of energy to digest, absorb and process foods. Some food items have a high thermic effect, including whole grains like brown rice and quinoa, beans like lentils and chickpeas (garbanzo beans), eggs, chocolate and some vegetables.

Broccoli has a good thermic effect, especially when eaten raw. It also contains a natural chemical called sulforaphane, which has been linked to lowered cancer risk. It also provides calcium and vitamin C, both of which can aid weight loss.

Another reason to love broccoli is that it is low in fat and sugar, making it a healthy option for those trying to cut back on calories. It is also a crunchy vegetable, which takes longer to chew and can help you feel full so that you eat less. It is a great addition to any salad and a fantastic way to make sure you are getting your five-coloured veggies every day.

5. Cauliflower

If you’re looking for a low-calorie substitute for rice, cauliflower is the perfect option. It is also high in dietary fiber, which can help promote digestive health and reduce the risk of certain chronic diseases.

Cauliflower is also rich in antioxidants, including types that help to counter oxidative stress. (10)

This vegetable is also a great addition to meals because it can be used in place of many other ingredients without sacrificing flavor. For example, cauliflower can be grilled and served as a meat alternative, or it can be mashed and used as a low-carb replacement for mashed potatoes. It’s also available in multiple colors, making it a fun addition to any meal. And like other cruciferous vegetables, cauliflower has a low thermic effect. (10)

6. Sweet Potatoes

Sweet potatoes have garnered a health halo thanks to their beta-carotene content, but they are also high in fibre and protein. They can help curb appetite and boost metabolism by keeping you feeling full for longer.

When you eat proteins, your body has to use up extra calories for the digestion and absorption of these foods. Lean meats, poultry, fish, eggs, dairy products and legumes such as quinoa, lentils and garbanzo beans are great protein options.

Carbohydrates have a lower thermic effect than proteins but still contribute to your total calorie burn because of their role in maintaining blood sugar balance. Prioritize complex carbohydrates such as those found in oats, brown rice, whole wheat bread, quinoa and squash. (2).

7. Carrots

Carrots are a great source of beta-carotene which the body converts into vitamin A. A diet rich in vitamin A may protect against heart disease. In addition, it may also aid eye health by preventing xerophthalmia, a condition that causes blindness. Carrots are also a good source of vitamin K, lutein, zeaxanthin and dietary fiber.

Protein foods have a high thermic effect, meaning the body burns a substantial amount of calories to digest and absorb them. This is why it is important to include a variety of proteins in your diet. These foods also contain the essential amino acids needed for cellular repair and growth. They also help to reduce inflammation in the body, which is linked to aging and diseases such as heart disease, alzheimer’s and arthritis. Proteins are also important for building and maintaining healthy muscle mass.

8. Tomatoes

Tomatoes are a staple in most diets - from salsa piled on chips to ketchup dripping from fries to tomato sauce on pasta. They’re a powerful fat-burning food and contain vitamin C, potassium and folate. And tomatoes are low in calories with less than a gram of fat per serving.

Mushrooms aren’t a typical veggie, but they do rank high in the thermic effects list. The low calorie count and nutritional benefits of mushrooms make them a great meat substitute for those who are vegetarian or vegan.

While foods with a high thermic effect can help with weight management and fat burning, it is most effective to eat a balanced diet with lean proteins, healthy fats and vegetables and whole grains. Incorporating these foods into your daily meals will have the biggest impact on weight loss and health.

9. Beans

Although no food can truly burn calories, high-thermic foods can help you slightly boost your metabolism. They also provide nutrients that are essential for health.

Protein has the highest thermic effect, meaning your body expends more energy to digest and absorb it than carbohydrates or fats. Lean proteins like eggs and poultry, fish, and plant-based protein sources like lentils and tofu can all increase the thermic effect of your meals.

Add some of these veggies to your next meal or snack to give your metabolism a little extra boost. Just remember that a healthy diet and regular exercise are key for weight loss and optimal health. Seek a registered dietitian and/or physician for personalized nutrition and wellness guidance. This post is sponsored by BetterMe. For more information, click here.

10. Mushrooms

Thermic effect, also known as dietary-induced thermogenesis, refers to the energy your body uses to digest and absorb food. Eating foods with high thermic effects may help you burn more calories in a day. Foods with the highest thermic effect include protein, whole grains like brown rice and quinoa, leafy green vegetables, avocado, berries and chocolate.

Mushrooms, a type of fungus, are low in calories and provide many of the same attributes as produce, including vitamins, minerals, anti-inflammatory properties and antioxidants. These fungi are versatile and can be used in a variety of ways, from appetizers to main dishes.

Try a smoky shiitake quesadilla, made with whole-wheat tortillas and grated cheddar, from Pinch of Yum or a mushroom soup with nondairy cream from registered dietitian Joy Bauer. Mushrooms can also add that umami sense of richness to meals, especially when they're added to a dish that would typically contain meat or cheese.