It seems like there is no shortage of powders and drinks on the market today claiming to burn fat and boost your metabolism. But the true potency of any of these magical products leaves us a little skeptical. When it comes to making a lasting impact on your metabolic rate through your diet, nothing leaves as permanent of a mark as eating healthy food; at the end of the day, eating simple, real food is the easiest way to maintain a healthy weight.

So check out the list below and fill your shopping cart with some of the top metabolism-boosting foods.

OATS
Gluten-free oats are an incredibly healthy whole grain, providing several vitamins and minerals along with fiber—making them a great breakfast food. Oats not only keep your insulin levels low after you eat them (preventing blood sugar spikes that signal your body to store fat) but they also have plenty of fiber. As your body breaks down that fiber, it burns calories.

CHILI PEPPERS
Spicy foods have natural chemicals in them that fire up your metabolism. Chili peppers contain the bioactive ‘capsaicin’, which has the power to activate the immune system against cancer cells, also helping your body burn more energy. Can’t handle hot peppers? Even just a pinch of cayenne may boost metabolism and curb hunger.

CINNAMON
When glucose levels are too elevated (by, say, eating fruit), the body overproduces insulin. What cinnamon may do is limit the insulin response to support fat loss. So sprinkle some on your fruit, your desserts, or on your oats for extra flavor and to help thwart post-meal blood sugar spikes.

PROTEIN-RICH FOODS
Protein-rich foods could help increase your metabolism for a few hours. This is because they require your body to use more energy to digest them. Some lean proteins include: lean meat, fish, eggs, dairy, beans and legumes, nuts, and seeds.

MINERAL-RICH FOODS
The minerals iron and selenium each play different but equally important roles in the proper functioning of your body. However, they do have one thing in common: They’re both required for your thyroid gland (which regulates your metabolism) to function properly. Research shows that a diet low in iron or selenium may reduce your thyroid’s ability to produce sufficient amounts of hormones, which could slow down your metabolism. To help your thyroid function to the best of its ability, include foods rich in selenium and iron, like meat, seafood, legumes, nuts, and seeds, in your daily menu.

COFFEE
The caffeine found in coffee may help your body burn fat for energy. It seems especially effective at boosting your workout performance. Research notes some compounds in coffee can help regulate the body’s metabolism of lipids (fats). However, its effects may vary from person to person based on individual characteristics such as body weight and age.

TEA
Tea contains health-boosting compounds called catechins that may work with caffeine to boost metabolic rate. Both oolong and matcha green tea may help you burn extra calories when part of an exercise plan.

GINGER
Ginger and related spices are thought to have particularly beneficial metabolism-boosting properties. Ginger may help with weight management, obesity prevention, and energy metabolism. Older research shows that dissolving two grams of ginger powder in hot water and drinking it with a meal may help you burn up to 43 more calories than drinking hot water alone.

CACAO
Flavonoids in cacao and cacao byproducts may help support metabolic actions. Another research review suggests that cocoa and dark chocolate may help reduce body weight, a factor that can contribute to the risk of metabolic and cardiovascular disorders. However, more human studies are needed before strong conclusions can be drawn.

SEAWEED
Seaweed is rich in iodine, a mineral required to produce thyroid hormones and for your thyroid gland to function properly. Regularly consuming seaweed can help you meet your iodine needs and maintain your metabolic health.

Small changes to your grocery list can make all the difference. And exercise can increase your metabolism, too. The key is to choose exercises that build lean muscle mass and get your heart pumping! To find out what kind of metabolic exercises are right for you, click here for a complimentary assessment with a certified Success Studio personal trainer.